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Tomorrow War

by Conrad Mondragon
1 athletes joined

Program Description

Strongman, loaded bodyweight, kettlebell, sandbag, barbell, joint friendlier variations and mobility work for the long term military athlete.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 11, 2024 05:48
  • Last Edited
    Jun 18, 2025 12:40

Summary

Embark on a transformative 6-week journey with the Tomorrow War program, designed for those ready to elevate their fitness game. This 5-day-a-week regimen combines dynamic cardio sessions, like recovery runs, with strength-building supersets focusing on bodyweight and barbell exercises. Each workout is meticulously crafted to enhance your endurance and sculpt your physique, all from the comfort of your garage gym. Get ready to unleash your potential and conquer your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
1
-
1B
Inch Worm + Push Up
1
-
1C
Lying Leg Raise
1
-
1D
Arm Circle
1
-
1E
Reverse Plank
1
-
2A
Weight Vest Pull Up
2
1
5-8 reps
4-6 reps
RPE 8.5
RPE 8.5
2B
Dip (Weighted)
2
1
5-8 reps
4-6 reps
RPE 8
RPE 8.5
3A
T-Bar Row
3
12 reps
RPE 9.5
3B
Incline Bench Press (Barbell)
2
1
6-10 reps
6-8 reps
RPE 8
RPE 8.5
4A
Push Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4B
Landmine Twist
2
1
1
10-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8.5
5A
Neck Extension
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Flexion
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 7.5
RPE 8
6A
Farmer's Walk (Weighted)
10
1 reps
RPE 10
6B
Sled Pull
1
9
1 mins
RPE 8
RPE 8
7
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
20-40 reps
-
1B
Split Squat (Bodyweight)
1
10-20 reps
-
1C
Cossack Squat
2
10-20 reps
-
1D
Sissy Squat
2
10-15 reps
-
1E
Jump Squat
2
10 reps
-
1F
Split Squat Jump
2
10 reps
-
2
Cambered Bar Squat
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Trap Bar)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Squat (Dumbbell)
4
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
6A
Decline Sit Up (Bodyweight)
3
10-15 reps
RPE 9
6B
Hamstring Curl
3
10-15 reps
RPE 9
7A
Pallof Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
7B
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
8A
Sled Pull
3
1
1 mins
1 mins
RPE 7
RPE 8
8B
Loaded Carry
1
2
1
1 mins
1 mins
RPE 7
RPE 7
RPE 8
9
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
2 mins
-
1B
Jump Squat
1
1 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Jump Switch Lunge
1
1 mins
-
2
Single Arm Kettlebell Swing
4
15 reps
RPE 6.5
3
Snatch (Kettlebell)
4
5 reps
RPE 7.5
4
Bear Crawl
4
1 mins
-
5
Drag
4
1 mins
RPE 10
6
Stretching
1
10 mins
-
7A
Stretching
1
15 mins
-
7B
Yoga
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loaded Carry
1
1 reps
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Run
1 Set
60 mins
-
Day 3
1A
Squat (Bodyweight)
1 Set
20-40 Reps
-
1B
Split Squat (Bodyweight)
1 Set
10-20 Reps
-
1C
Cossack Squat
2 Sets
10-20 Reps
-
1D
Sissy Squat
2 Sets
10-15 Reps
-
1E
Jump Squat
2 Sets
10 Reps
-
1F
Split Squat Jump
2 Sets
10 Reps
-
2
Cambered Bar Squat
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
3
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
4
Front Squat (Dumbbell)
4 Sets
12-15 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7.5
@8
6A
Decline Sit Up (Bodyweight)
3 Sets
10-15 Reps
@9
6B
Hamstring Curl
3 Sets
10-15 Reps
@9
7A
Pallof Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
7B
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
8A
Sled Pull
3 Sets
1 Set
1 mins
1 mins
@7
@8
8B
Loaded Carry
1 Set
2 Sets
1 Set
1 mins
1 mins
@7
@7
@8
9
Yoga
1 Set
30 mins
-
Day 4
1A
Stretching
1 Set
2 mins
-
1B
Jump Squat
1 Set
1 mins
-
1C
Jumping Jack
1 Set
1 mins
-
1D
Jump Switch Lunge
1 Set
1 mins
-
2
Single Arm Kettlebell Swing
4 Sets
15 Reps
@6.5
3
Snatch (Kettlebell)
4 Sets
5 Reps
@7.5
4
Bear Crawl
4 Sets
1 mins
-
5
Drag
4 Sets
1 mins
@10
6
Stretching
1 Set
10 mins
-
7A
Stretching
1 Set
15 mins
-
7B
Yoga
1 Set
15 mins
-
Day 5
1
Loaded Carry
1 Set
1 Reps
@6
Day 1
1A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
-
1B
Inch Worm + Push Up
1 Set
-
1C
Lying Leg Raise
1 Set
-
1D
Arm Circle
1 Set
-
1E
Reverse Plank
1 Set
-
2A
Weight Vest Pull Up
2 Sets
1 Set
5-8 Reps
4-6 Reps
@8.5
@8.5
2B
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
4-6 Reps
@8
@8.5
3A
T-Bar Row
3 Sets
12 Reps
@9.5
3B
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-8 Reps
@8
@8.5
4A
Push Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8
@8.5
@10
4B
Landmine Twist
2 Sets
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@8.5
5A
Neck Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
5B
Neck Flexion
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7.5
@8
6A
Farmer's Walk (Weighted)
10 Sets
1 Reps
@10
6B
Sled Pull
1 Set
9 Sets
1 mins
@8
@8
7
Yoga
1 Set
30 mins
-