Week A - Monday: Lower Body & Power
1. Mobility (7:00 AM) – Ankle and Calf Mobility & Strength (15 minutes)
- Warm-Up (5 minutes)
- Ankle Circles: 2 minutes (1 minute per foot, slow and controlled)
- Toe Scrunches: 2x25 reps per foot
- Big Toe Stretch: 2x30 seconds per foot
- Mobility (10 minutes)
- Deep Squat Hold: 2x60 seconds (Use a weight if needed to hold the position, aim for full
depth)
- Gastroc Stretch on Wedge: 2x60 seconds per leg (Use a wedge or incline surface)
- Soleus Stretch: 2x60 seconds per leg (Perform with a slight knee bend)
- Ankle Dorsiflexion Stretch with Resistance Band: 2x60 seconds per leg (Attach a resistance
band to a fixed object and loop around the foot)
2. Main Training Session: Gym (2 hours)
- Warm-Up (30 minutes)
- Stairmaster with weighted vest
- Strengthening / Rehab (15 minutes)
- Tibialis Raises: 3x20 reps (Use body weight, perform with heels elevated on a slight incline if
possible)
- Standing Calf Raises: 3x20 reps (Use body weight or hold a light kettlebell/dumbbell for added
resistance)
- Eccentric Heel Drops: 3x15 reps per leg (Focus on slow lowering; use a step or raised surface)
- Knee Over Toes Calf Raise: 3x15 reps (Perform with knees bent forward over toes, using body
weight)
- Workout (20 minutes):
- 2km Run: aim for a steady pace.
- Hyrox Sled Push: 100m
- Weight: 50-75% of your body weight.
- Weights (40 minutes):
- Back Squats: 4x6-8 @70-80% 1RM
- Bulgarian Split Squats: 3x10-12 per leg
- RDLs: 3x12-15
- Leg Extension: 3x10
- Core Circuit: 3 rounds (15 minutes)
- Plank Variations: 60 seconds hold (standard, side planks, or reverse planks)
- Hanging Leg Raises: 3x10-15 reps (Use a pull-up bar or captain’s chair)
- Russian Twists: 3x20 reps (Use a medicine ball or kettlebell)
Week A - Tuesday: Upper Body & Rowing
1. Mobility (7:00 AM) – Knee and Quad Mobility & Strength (30 minutes)
- Warm-Up (5 minutes)
- Leg Swings: 2x20 front to back, 2x20 side to side per leg
- Quadriceps Activation: 2x20 reps (Bodyweight squats focusing on full knee extension)
- Mobility (10 minutes)
- Hamstring Stretch: 2x60 seconds per leg (Use a band to pull the leg closer if needed)
- Hip Flexor Stretch: 2x60 seconds per side (Ensure proper hip alignment)
- Quadriceps Stretch: 2x60 seconds per leg (Gently pull the ankle towards the glutes)
- Seated Calf Stretch: 2x60 seconds per leg (Flex the foot and lean forward)
- Strengthening / Rehab (15 minutes)
- ATG Split Squats: 3x10 reps per leg (Hold dumbbells or a barbell, focus on full range of motion)
- Poliquin Step Downs: 3x12 reps per leg (Use a box or step, control the descent, body weight or
light weights)
- Reverse Nordics: 3x10 reps (Kneel with feet flat, slowly lean back and return, engage the quads)
2. Main Training Session: Gym (1 hour 45 minutes)
Warm-Up (30 minutes)
- Stairmaster with weighted vest
- Workout (25 minutes):
- 2km Run: Warm-up run, focus on keeping a steady pace.
- Hyrox Rowing: 1,000m
- Pace: 2:00 to 2:30 / 500m
- Hypertrophy (45 minutes):
- Bench Press: 4x6-8 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Pull-Ups (or Assisted/Negative): 4x6-8 (See notes for progression)
- Tricep Cable Pull Down: 3x10
- Barbell Bicep Curl: 3x10
- Lateral Dumbell Raise: 3x10
- Cable Crossovers: 3x10
Week A - Wednesday: Endurance
1. Mobility (7:00 AM) – Hip and Glute Mobility & Strength (30 minutes)
- Warm-Up (5 minutes)
- Hip Circles: 2x30 seconds per side (Large range of motion, both directions)
- Fire Hydrants: 2x15 per leg (Focus on hip activation)
- Mobility (10 minutes)
- Pigeon Pose: 2x60 seconds per side (Deep stretch for the glutes and hips)
- 90/90 Hip Stretch: 2x60 seconds per side (Keep the torso upright)
- Adductor Rock Backs: 2x15 reps per side (Kneeling position, rock back while pushing the hips
back)
- Figure Four Stretch: 2x60 seconds per side (Lying on your back, cross one ankle over the
opposite knee)
- Strengthening (15 minutes)
- Cossack Squats: 3x8 per side (Wide stance, deep stretch into the groin, focus on mobility)
- Glute Bridges: 3x20 reps (Add a weight on the hips if needed)
- Single-Leg Romanian Deadlifts: 3x12 per leg (Slow and controlled, focus on balance)
- Hip Thrusts: 3x15 reps (Use a bench or step to elevate the shoulders, add weight if needed)
2. Main Training Session: Long Hike (4-6 hours)
- 20km Hike:
- Gear: Wear appropriate hiking boots with good support. Use trekking poles if needed to
reduce the strain on your legs.
- **Pace**: Maintain a steady pace, aiming for 3-4 km/h depending on terrain.
- **Nutrition**: Carry energy gels, nuts, and hydration (electrolyte tablets if needed).
- **Recovery**: After the hike, focus on stretching, foam rolling, and hydration.
If unable to complete 20km hike;
Choose one of;
- 1 Hour Stairmaster with Weighted Vest
- 20km Mountain Bike
- 10km Trail Run
Week A - Thursday: Core & Conditioning
1. Mobility (7:00 AM) – Knee, Hamstring & Posterior Chain (30 minutes)
- Warm-Up (5 minutes)
- Hamstring Activation: 2x20 Glute Bridges (Engage the hamstrings and glutes)
- Leg Curls: 2x15 (If available, if not, replace with more Glute Bridges)
- Mobility (10 minutes)
- Hamstring Stretch (seated): 2x60 seconds per leg (Use a band to pull the leg closer if needed)
- Pike Stretch: 2x60 seconds (Reach forward while seated)
- Figure Four Stretch: 2x60 seconds per leg (Lying on your back, cross one ankle over the
opposite knee)
- Lying Quad Stretch: 2x60 seconds per leg (Pull the ankle toward the glutes gently)
- Strengthening (15 minutes)
- Nordic Curls: 3x6-8 reps (Use assistance if needed, slow and controlled lowering)
- Single-Leg Deadlifts: 3x10 per leg (Slow, controlled movement, use a kettlebell or dumbbell)
- Hamstring Curls with Sliders: 3x12-15 reps (Use towels if needed on a smooth surface)
- Reverse Nordics: 3x10 reps (Kneel with feet flat, slowly lean back, engage the quads)
2. Main Training Session: Swim & Gym (1 hour)
- Swimming Session (30 minutes)
- Distance: 500m to 1km - Pace: Maintain a steady pace, focusing on breathing and technique.
OR - depending on soreness from 20km hike
- Stairmaster Session (60 minutes)
- With weighted vest
- Hyrox Wall Balls: 100 reps
- **Weight**: Use a 20-pound (9kg) ball
- **Sets**: Break into manageable sets (e.g., 4x25 or 5x20).
- Gym Workout (30 minutes)
- Kettlebell Swings: 3x15 reps (Focus on explosive hip drive)
- Goblet Squats: 3x10 reps (Hold the kettlebell close to your chest)
- Dead Hangs: 3x30 seconds (Focus on grip strength)
- Mobility Work: Target areas of soreness, especially hips and lower back.
- Hypertrophy (45 minutes):
- Bench Press: 4x6-8 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Pull-Ups (or Assisted/Negative): 4x6-8 (See notes for progression)
- Tricep Cable Pull Down: 3x10
- Barbell Bicep Curl: 3x10
- Lateral Dumbell Raise: 3x10
- Cable Crossovers: 3x10
Week A - Friday: Deadlifts & Conditioning
1. Mobility (7:00 AM) – Lower Back and Core Mobility (30 minutes)
- Warm-Up (5 minutes)
- Pelvic Tilts: 2x20 reps (Focus on the lower back activation)
- Hip Hinges: 2x15 reps (Gentle forward bending, engaging hamstrings and lower back)
- Mobility (10 minutes)
- Child’s Pose with Side Stretch: 2x60 seconds (Focus on the lower back and lat stretch)
- Lower Back Rotations: 2x10 reps per side (Keep the hips stable)
- Hip Flexor Stretch: 2x60 seconds per side (Ensure proper alignment of the pelvis)
- Thoracic Spine Rotations: 2x10 reps per side (Focus on upper back mobility)
- Strengthening (15 minutes)
- Deadlift: 5x10 reps (or as per progression)
- Good Mornings: 3x10 reps
- Reverse Lunges: 3x10 reps
2. Main Training Session: Gym (1 hour)
- Workout:
- 2km Run: Warm-up run, focus on keeping a steady pace.
- Hyrox Burpee Broad Jumps: 80m / x40
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Week A - Saturday: Full-Body Strength
1. Mobility (7:00 AM) – Full Body Stretch and Release (30 minutes)
- Warm-Up (5 minutes)
- Jumping Jacks: 2x30 seconds (Get the blood flowing, gentle impact)
- Arm Circles: 2x15 seconds each direction (Focus on shoulder mobility)
- Hip Circles: 2x15 seconds each direction (Focus on loosening the hips)
- Full-Body Mobility Routine (20 minutes)
- Deep Squat Hold: 2x60 seconds (Use a kettlebell for added weight if necessary)
- Pigeon Pose: 2x60 seconds per side (Deep stretch for the glutes and hips)
- Couch Stretch: 2x60 seconds per leg (Deep stretch for hip flexors and quads)
- Thoracic Spine Rotations: 2x15 per side (Focus on upper back mobility)
- Cobra Stretch: 2x60 seconds (Stretch for lower back and abdominals)
- Downward Dog to Upward Dog Flow: 2x10 reps (Focus on fluid movement between the two
positions)
- Release Work (5 minutes)
- Foam Rolling: 1-2 minutes each on quads, hamstrings, calves, and IT band
- Lacrosse Ball Rolling: Focus on glutes and lower back
2. Main Training Session: Gym (45 mins)
- Workout
- 2km Run: Warm-up run, focus on keeping a steady pace.
- Hypertrophy (45 minutes):
- Bench Press: 4x6-8 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Pull-Ups (or Assisted/Negative): 4x6-8 (See notes for progression)
- Tricep Cable Pull Down: 3x10
- Barbell Bicep Curl: 3x10
- Lateral Dumbell Raise: 3x10
- Cable Crossovers: 3x10
Week A - Sunday: 10 Miler Progression
1. Mobility (7:00 AM) – Neck, Shoulders, and Thoracic Mobility (30 minutes)
- Warm-Up (5 minutes)
- Neck Circles: 2x15 reps each direction (Slow, controlled movements to increase range of
motion)
- Scapular Retractions: 2x15 reps (Focus on squeezing shoulder blades together to engage the
upper back)
- Mobility (10 minutes)
- Thoracic Extensions Over Foam Roller: 2x10 reps (Lie on your back with a foam roller under
your upper back, gently arch over the roller)
- Doorway Pec Stretch: 2x60 seconds per side (Stand in a doorway, place your arm on the frame
and gently lean forward to stretch the chest)
- Cat-Cow Stretches: 2x10 reps (Start on your hands and knees, alternate between arching your
back and rounding it)
- Upper Trapezius Stretch: 2x60 seconds per side (Tilt your head to the side, gently pull with your
hand for a deeper stretch)
- Strengthening (15 minutes)
- Face Pulls: 3x15 reps (Use a resistance band or cable machine, focus on pulling towards your
face with elbows high)
- Wall Slides: 3x15 reps (Stand against a wall, slide your arms up and down, keeping the back of
your hands and elbows in contact with the wall)
- Chin Tucks: 3x15 reps (Tuck your chin in towards your neck, creating a “double chin” to
strengthen the neck muscles)
- Band Pull-Aparts: 3x20 reps (Use a resistance band, hold it with both hands and pull apart until
the band reaches chest level, keep arms straight)
2. Main Training Session: Endurance (3-5 hours)
Choose one of;
- 20km Hike
- 1 Hour Stairmaster with Weighted Vest
- 20km Mountain Bike
- 10km Trail Run
AND THEN
- 10 Miler Progression
1 Mile - wearing 30lb vest in 10 mins
Progress per mile @ 10 mins per mile
Complete 3 at each mile, then add a mile.
So 3x 1 mile, then 3x 2 mile and so on.
Week B - Monday: Lower Body & Power
1. Mobility (7:00 AM) – Ankle and Calf Mobility & Strength (15 minutes)
- Warm-Up (5 minutes)
- Ankle Circles: 2 minutes (1 minute per foot, slow and controlled)
- Toe Scrunches: 2x25 reps per foot
- Big Toe Stretch: 2x30 seconds per foot
- Mobility (10 minutes)
- Deep Squat Hold: 2x60 seconds (Use a weight if needed to hold the position, aim for full
depth)
- Gastroc Stretch on Wedge: 2x60 seconds per leg (Use a wedge or incline surface)
- Soleus Stretch: 2x60 seconds per leg (Perform with a slight knee bend)
- Ankle Dorsiflexion Stretch with Resistance Band: 2x60 seconds per leg (Attach a resistance
band to a fixed object and loop around the foot)
2. Main Training Session: Gym (2 hours)
- Warm-Up (30 minutes)
- Stairmaster with weighted vest
- Strengthening / Rehab (15 minutes)
- Tibialis Raises: 3x20 reps (Use body weight, perform with heels elevated on a slight incline if
possible)
- Standing Calf Raises: 3x20 reps (Use body weight or hold a light kettlebell/dumbbell for added
resistance)
- Eccentric Heel Drops: 3x15 reps per leg (Focus on slow lowering; use a step or raised surface)
- Knee Over Toes Calf Raise: 3x15 reps (Perform with knees bent forward over toes, using body
weight)
- Workout (20 minutes):
- 2km Run: aim for a steady pace.
- Hyrox Sled Push: 100m
- Weight: 50-75% of your body weight.
- 30 inch Box Jumps: 4x8
- Weights (40 minutes):
- Back Squats: 4x6-8 @70-80% 1RM
- Bulgarian Split Squats: 3x10-12 per leg
- RDLs: 3x12-15
- Leg Extension: 3x10
- Core Circuit: 3 rounds (15 minutes)
- Plank Variations: 60 seconds hold (standard, side planks, or reverse planks)
- Hanging Leg Raises: 3x10-15 reps (Use a pull-up bar or captain’s chair)
- Russian Twists: 3x20 reps (Use a medicine ball or kettlebell)
Week B - Tuesday: Upper Body & Rowing
1. Mobility (7:00 AM) – Knee and Quad Mobility & Strength (30 minutes)
- Warm-Up (5 minutes)
- Leg Swings: 2x20 front to back, 2x20 side to side per leg
- Quadriceps Activation: 2x20 reps (Bodyweight squats focusing on full knee extension)
- Mobility (10 minutes)
- Hamstring Stretch: 2x60 seconds per leg (Use a band to pull the leg closer if needed)
- Hip Flexor Stretch: 2x60 seconds per side (Ensure proper hip alignment)
- Quadriceps Stretch: 2x60 seconds per leg (Gently pull the ankle towards the glutes)
- Seated Calf Stretch: 2x60 seconds per leg (Flex the foot and lean forward)
- Strengthening / Rehab (15 minutes)
- ATG Split Squats: 3x10 reps per leg (Hold dumbbells or a barbell, focus on full range of motion)
- Poliquin Step Downs: 3x12 reps per leg (Use a box or step, control the descent, body weight or
light weights)
- Reverse Nordics: 3x10 reps (Kneel with feet flat, slowly lean back and return, engage the quads)
2. Main Training Session: Gym (1 hour 45 minutes)
Warm-Up (30 minutes)
- Stairmaster with weighted vest
- Workout (25 minutes):
- 2km Run: Warm-up run, focus on keeping a steady pace.
- Hyrox Rowing: 1,000m
- Pace: 2:00 to 2:30 / 500m
- Hypertrophy (45 minutes):
- Bench Press: 4x6-8 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Pull-Ups (or Assisted/Negative): 4x6-8 (See notes for progression)
- Tricep Cable Pull Down: 3x10
- Barbell Bicep Curl: 3x10
- Lateral Dumbell Raise: 3x10
- Dips: 3x10
- Press Ups - to failure
Week B - Wednesday: Sprint Conditioning
1. Mobility (7:00 AM) – Hip and Glute Mobility & Strength (30 minutes)
- Warm-Up (5 minutes)
- Hip Circles: 2x30 seconds per side (Large range of motion, both directions)
- Fire Hydrants: 2x15 per leg (Focus on hip activation)
- Mobility (10 minutes)
- Pigeon Pose: 2x60 seconds per side (Deep stretch for the glutes and hips)
- 90/90 Hip Stretch: 2x60 seconds per side (Keep the torso upright)
- Adductor Rock Backs: 2x15 reps per side (Kneeling position, rock back while pushing the hips
back)
- Figure Four Stretch: 2x60 seconds per side (Lying on your back, cross one ankle over the
opposite knee)
- Strengthening (15 minutes)
- Cossack Squats: 3x8 per side (Wide stance, deep stretch into the groin, focus on mobility)
- Glute Bridges: 3x20 reps (Add a weight on the hips if needed)
- Single-Leg Romanian Deadlifts: 3x12 per leg (Slow and controlled, focus on balance)
- Hip Thrusts: 3x15 reps (Use a bench or step to elevate the shoulders, add weight if needed)
2. Main Training Session: Sprints + WOD
Sprint Training
10 minute job on treadmill
Dynamic Stretches - High knees, butt kicks, leg swings (front/back, side-to-side).
Short strides: 3x50m at 60-70% effort to get your body ready for intensity.
10x 100m sprints and 90% effort
1 minute rest in between
10 minute jog on treadmill
5 minute break
WOD - 3 Rounds For Time
10 pull ups
15 burpees
20 kettlebell swings
100m farmers carry
Week B - Thursday: Core & Conditioning
1. Mobility (7:00 AM) – Knee, Hamstring & Posterior Chain (30 minutes)
- Warm-Up (5 minutes)
- Hamstring Activation: 2x20 Glute Bridges (Engage the hamstrings and glutes)
- Leg Curls: 2x15 (If available, if not, replace with more Glute Bridges)
- Mobility (10 minutes)
- Hamstring Stretch (seated): 2x60 seconds per leg (Use a band to pull the leg closer if needed)
- Pike Stretch: 2x60 seconds (Reach forward while seated)
- Figure Four Stretch: 2x60 seconds per leg (Lying on your back, cross one ankle over the
opposite knee)
- Lying Quad Stretch: 2x60 seconds per leg (Pull the ankle toward the glutes gently)
- Strengthening (15 minutes)
- Nordic Curls: 3x6-8 reps (Use assistance if needed, slow and controlled lowering)
- Single-Leg Deadlifts: 3x10 per leg (Slow, controlled movement, use a kettlebell or dumbbell)
- Hamstring Curls with Sliders: 3x12-15 reps (Use towels if needed on a smooth surface)
- Reverse Nordics: 3x10 reps (Kneel with feet flat, slowly lean back, engage the quads)
2. Main Training Session: Swim & Gym (1 hour)
- Swimming Session (30 minutes)
- Distance: 500m to 1km - Pace: Maintain a steady pace, focusing on breathing and technique.
OR - depending on soreness from 20km hike
- Stairmaster Session (60 minutes)
- With weighted vest
- Hyrox Wall Balls: 100 reps
- **Weight**: Use a 20-pound (9kg) ball
- **Sets**: Break into manageable sets (e.g., 4x25 or 5x20).
- Gym Workout (30 minutes)
- Kettlebell Swings: 3x15 reps (Focus on explosive hip drive)
- Goblet Squats: 3x10 reps (Hold the kettlebell close to your chest)
- Dead Hangs: 3x60 seconds (Focus on grip strength)
- Mobility Work: Target areas of soreness, especially hips and lower back.
- Tactical Strength (45 minutes):
- Deadlifts: 5x5 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Good Mornings: 3x10 reps
- Reverse Lunges: 3x10 reps
Week B - Friday: Deadlifts & Conditioning
1. Mobility (7:00 AM) – Lower Back and Core Mobility (30 minutes)
- Warm-Up (5 minutes)
- Pelvic Tilts: 2x20 reps (Focus on the lower back activation)
- Hip Hinges: 2x15 reps (Gentle forward bending, engaging hamstrings and lower back)
- Mobility (10 minutes)
- Child’s Pose with Side Stretch: 2x60 seconds (Focus on the lower back and lat stretch)
- Lower Back Rotations: 2x10 reps per side (Keep the hips stable)
- Hip Flexor Stretch: 2x60 seconds per side (Ensure proper alignment of the pelvis)
- Thoracic Spine Rotations: 2x10 reps per side (Focus on upper back mobility)
2. Main Training Session: Murph Practice
- Workout:
- 2km Treadmill Run: Warm-up run, focus on keeping a steady pace.
- 5x5 Pull Ups
- 10x10 Press Ups
- 15x15 Air Squats
- 1 Mile Run Outdoor (sub 9 min)
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Week B - Saturday: Full-Body Strength
1. Mobility (7:00 AM) – Full Body Stretch and Release (30 minutes)
- Warm-Up (5 minutes)
- Jumping Jacks: 2x30 seconds (Get the blood flowing, gentle impact)
- Arm Circles: 2x15 seconds each direction (Focus on shoulder mobility)
- Hip Circles: 2x15 seconds each direction (Focus on loosening the hips)
- Full-Body Mobility Routine (20 minutes)
- Deep Squat Hold: 2x60 seconds (Use a kettlebell for added weight if necessary)
- Pigeon Pose: 2x60 seconds per side (Deep stretch for the glutes and hips)
- Couch Stretch: 2x60 seconds per leg (Deep stretch for hip flexors and quads)
- Thoracic Spine Rotations: 2x15 per side (Focus on upper back mobility)
- Cobra Stretch: 2x60 seconds (Stretch for lower back and abdominals)
- Downward Dog to Upward Dog Flow: 2x10 reps (Focus on fluid movement between the two
positions)
- Release Work (5 minutes)
- Foam Rolling: 1-2 minutes each on quads, hamstrings, calves, and IT band
- Lacrosse Ball Rolling: Focus on glutes and lower back
2. Main Training Session: Gym (45 mins)
- Workout
- 2km Run: Warm-up run, focus on keeping a steady pace.
- Hypertrophy (45 minutes):
- Bench Press: 4x6-8 @70-80% 1RM
- Bent Over Rows: 3x10
- Shoulder Press: 3x8-10
- Pull-Ups (or Assisted/Negative): 4x6-8 (See notes for progression)
- Tricep Cable Pull Down: 3x10
- Barbell Bicep Curl: 3x10
- Lateral Dumbell Raise: 3x10
- Power:
- Power Cleans 4x6
- Snatch Grip Deadlift 3x8
Week B - Sunday: Conditioning & Endurance
1. Mobility (7:00 AM) – Neck, Shoulders, and Thoracic Mobility (30 minutes)
- Warm-Up (5 minutes)
- Neck Circles: 2x15 reps each direction (Slow, controlled movements to increase range of
motion)
- Scapular Retractions: 2x15 reps (Focus on squeezing shoulder blades together to engage the
upper back)
- Mobility (10 minutes)
- Thoracic Extensions Over Foam Roller: 2x10 reps (Lie on your back with a foam roller under
your upper back, gently arch over the roller)
- Doorway Pec Stretch: 2x60 seconds per side (Stand in a doorway, place your arm on the frame
and gently lean forward to stretch the chest)
- Cat-Cow Stretches: 2x10 reps (Start on your hands and knees, alternate between arching your
back and rounding it)
- Upper Trapezius Stretch: 2x60 seconds per side (Tilt your head to the side, gently pull with your
hand for a deeper stretch)
MAIN SESSION:
Option 1:
10-mile progression tab:
Weighted pack: 25-35lbs.
Pace: 12 minutes/mile.
Terrain: Mix of incline/flat if possible.
Option 2:
Brick session:
Bike: 15-20km at moderate effort.
Run: 5km immediately after.
