Endurance Phase

Endurance Phase. Chipper Style Workouts. Grind these out at 70 – 80% Pace. Do not go “Race Pace”. Race pace is full on 100% out of your comfort zone. This is not that pace. This is controlled.

Day 1

Warm Up, 400m Farmer Carry 40#

10 x 100m Sprints with 25 4 Count Mtn Climbers at Start of each 100m. 1 min rest between each. 5 x 10 Rep Pull Ups. No Kipping!
Cool Down: 1 mile slow run. Top to Bottom Complete Stretch.

 

Day 2:

2 Mile Run Moderate Pace

100 Sand Bag Cleans For Time: Every Time You Rest 25 Push Ups 10 Pull Ups
Cool Down: 400m Jog. Top to Bottom Complete Stretch.

 

Day 3:

Warm Up with 100 4 Count Jumping Jacks, 100 4 Count Flutter Kicks

5 Mile Ruck in rough terrain with as much elevation change as possible.

Top to Bottom Complete Stretch.

 

Day 4:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 5:

Max Effort Pull Ups, Push Ups, Sit Ups Journal Results

4 x 400m Sprint, 1 min rest between rounds, GO HARD!

3 Mile LSF Run Top to Bottom Complete Stretch.

 

Day 6:

10 Toes To Bar, 10 Burpee Pull Ups, 30 Front Squats with 40# Object

400m Buddy carry or carry the heaviest thing you can find that is close to your body weight.
Top to Bottom Complete Stretch.

 

Day 7:

Warm Up: 3 Rounds of: 10 Sandbag Squat Cleans, 10 Power Cleans, 10 Alt Sandbag Ground to Shoulder

2 Mile Run, 40 Pull Ups, 2 Mile Run

Top to Bottom Complete Stretch.

 

Day 8:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 9:

Warm Up: 100 4 Count Jumping Jacks 10 Min Wall Sit

30 Min AMRAP: 400m Run, 20 Sandbag Front Squats, 50 Bear Crawl.

Cool Down: Top to Bottom Stretch

 

Day 10:

50 4 Count Mtn Climbers,  50 V Ups

75 Ring Rows, 75 Step Ups 24”, 75 4 Count Flutter Kicks

5 Mile Ruck with 50#

Cool Down: Stretch Top to Bottom

 

Day 11:

Warm Up: 1.5 Mile Run 50 Perfect Push Ups

Run 1.5 Miles for Time. Journal Results.

Rest 20 Min

Run 1.5 Miles for Time. Beat your first time! GO HARD!!

Cool Down: Top To Bottom Stretch

 

Day 12:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 13:

800m Run, 50 Burpees

4 x 1 mile Sprints. GO HARD!!

Cool Down: Top To Bottom Stretch

Day 14:

Warm Up: 3 Rounds of: 10 pull ups, 20 sit ups, 30 Squats.

5 Pull Ups Every Min on the Min for 30 Min.

Cool Down: Top To Bottom Stretch

 

Day 15:

Warm Up: 500m Swim/Row, 75 4 Count Mtn Climbers

4 Rounds for Time: 20 Step ups with 60# Sandbag, 20 Arm Haulers, 20 Sandbag Get Ups.

Cool Down: Top To Bottom Stretch

 

Day 16:

Warm Up: 800m Run, 50 Sit Ups

4 Mile Soft Sand or Trail Run

Cool Down: Top To Bottom Stretch

Day 17:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 18:

Warm Up: 10 Min Plank with a 20# Vest or Pack

10 Min Max Effort Burpees.

Cool Down: Top To Bottom Stretch

 

Day 19:

Warm Up: 800m Run, 500m Swim/Row.

3 Rounds For Time: 200m Sandbag Overhead Walking Lunge, 50 Sit Ups, 20 Dips.

Cool Down: Top To Bottom Stretch


Day 20:

Warm Up: 400m Jog, 5 Pull Ups, 20 Push Ups, 20 Sit Ups, 20 Air Squats.

7 Mile Ruck with 30# Rucksack. Every 15 Min 20 Push Ups

Cool Down: Top to Bottom Stretch

 

Day 21:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 22:

Warm Up: 1 Mile Run, 20 Pull Ups, 50 Push Ups.

20 min AMRAP: 50m Front Rack Walking Lunge, 20 Pull Ups, 20 Burpees.

Cool Down: Top To Bottom Stretch

 

Day 23:

Warm Up:  3 mile soft sand run.

20 Min Plank Hold, Every time your knees touch 20 squats.

Cool Down: Top to Bottom Stretch

 

Day 24:

10 min Wall Sit

5 Mile Ruck 40#

Cool Down: Top To Bottom Stretch

 

Day 25:

Rest Day
We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 26:

Warm Up: 1 Mile Run Moderate Pace

Do 10 – 1 Rep (10,9,8… etc) of

Push Ups, Pull Ups, Sit Ups, 4 Count Flutter Kicks, 4 Count Mtn Climbers, Sandbag Get Ups 30#

Cool Down: Top To Bottom Stretch

 

Day 27:

Warm Up: 100m Crab Walk, 100m Low Crawl, 100m Broad Jump

5 Rounds for Time: Sprint 200m, 20 Pull Ups, 20 Dips, 20 Box Jumps

Cool Down: Top To Bottom Stretch

 

Day 28:

Rest Day

We suggest you be active, take time to learn a new skill or improve on an old one.

 

Day 29:

250 4 Count Jumping Jacks

4 Mile Trail Run, every 5 mins 10 Burpees.

Cool Down: Top To Bottom Stretch

 

Day 30:

Warm Up: 50 Air Squats, 50 Push Ups, 20 Pull Ups (Strict) 100 Sit Ups

Run 400m, 50 Sandbag Clean and Jerks, 10 Pull Ups, 25 Push Ups With Sandbag on Your Back, 100 Sit Ups

Cool Down: Top To Bottom Stretch

 

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