Written By Rob MacDonald & Mark Twight

Monday
Tuesday
Wednesday

Gym Jones




Thursday
Friday

WORKOUT
Workout:
3x20 Squat
3x10 JumpSquat
3x5 Tuck Jump,
Then:
4x (30sec Work/30sec Rest)
Frog Hop @ >25 reps per
Interval pace
Rest 2:00 minutes
4x (30sec Work/30sec Rest)
Split Jump @ >20 reps per
Interval pace
Rest 2:00 minutes
4x (30sec Work/30sec Rest)
Burpee @ >10 reps per
Interval pace
Then:
Cool Down with 10-20
minute Run

RECOVERY
WORKOUT
Workout:
Workout:
5x (1-6) Pull-up Ladder (i.e. One Hand Stand Push-up
105 total reps)
Every 30 seconds for 50
Then:
minutes (i.e. 100x HSPU)
45-60 minute Run @ Easy Note:
Pace
Emphasis is on perfect
Note:
form. Place hands close
For Pull-up Ladder use the together to get maximus
following format:
range of motion.
1x Pull-up,Rest 5
seconds,2x Pull-up,Rest 10
seconds,
3x Pull-up,Rest 10
seconds,4x Pull-up,Rest 15
seconds,
5x Pull-up,Rest 20
seconds,6x Pull-up,Rest 10
seconds

RECOVERY
Workout:
60-90 minute Run/Bike/
Swim @ Easy pace

WORKOUT
RECOVERY
REST
Workout:
Workout:
Rest
Warm-up with 10-20 min 60 minute Run/Bike/Swim
easy run,
@ Easy Pace
Then:
5x1 min All-Out Sprint
(Run)
Rest 4 min (active, walk,
stretch) between intervals
Then:
Run/walk 15-30 min easy to
Cool Down
Note:
Aim for 400m each 1
minute Interval

No Gear
Saturday
Sunday

Written By Rob MacDonald & Mark Twight

Monday
Tuesday
Wednesday

Gym Jones




Thursday
Friday

No Gear
Saturday
Sunday

WORKOUT
Workout:
3x20 Air Squat
3x10Jump Squat
4x5 TuckJump
Then:
20x SplitJump (10 each
side) +
50m Bear Crawl
Five Rounds
Then:
Rest 2 minutes
Then:
20x Frog Hop +
40m BearCrawl
Four Rounds
Then:
Rest 2 minutes
Then:
20x Burpee +
30m Bear Crawl
Three Rounds
Then:
Cool down

RECOVERY
Workout:
60 minuteRun/Bike/Swim
@ Easypace
Then:
300sec FLR

WORKOUT
Workout:
3 Mile All-Out Run
Note:
An acceptable range would
be between between 18 and
24 minutes

RECOVERY
Workout:
60 minute Bike or Swim@
Easy pace (Lowimpact
movement)

WORKOUT
Workout:
Warm up with Squat, Situp,
Push-up, Deck Squat,
Then:
100x Squat +
90sec FLR +
90x Pushup +
90sec FLR +
80xPull-up +
90sec FLR +
70x Sit-up +
90sec FLR+
60x Burpee +
90secFLR +
50x Deck Squat +
90sec FLR
Then:
Cool Down

RECOVERY
REST
Workout:
Rest
60 minute Bike or Swim@
Easy pace (Lowimpact
movement)

Written By Rob MacDonald & Mark Twight

Monday
Tuesday
Wednesday

Gym Jones




Thursday
Friday

WORKOUT

RECOVERY

RECOVERY

WORKOUT

WORKOUT

No Gear
Saturday
Sunday
RECOVERY

REST

Workout:
Workout:
Warm up with Squat, Situp, 60 minuteRun/Bike/Swim
Push-up, Deck Squat, etc
@ Easypace
Then:
8x (20sec work/10sec
Rest)Squat
8x (20sec work/10sec
Rest)Push-up
8x (20sec work/10sec
Rest)Sit-up
8x (20sec work/10sec
Rest)Deck Squat
8x (20sec work/10sec
Rest)Burpee
Rest 1 min between each 4
minute Block
Then:
Cool Down

Workout:
Workout:
7x 800m Run @ your PR 3- 60 minute Bike or Swim@
mile Runpace
Easy Pace (low
1:1 Work-To-Rest Ratio
impactmovement)
Then:
300secFLR

Workout:
Workout:
Rest
Warm up with Squat, Sit-up, 5x (1-6) Pull-up Ladder
Push-up
Then:
Then:
45-60 minute Run @Easy
Prison Burpees:
Pace
20-1Burpee Ladder
Note:
LooksLike:
20x Burpee + 5m walk
across room +
19xBurpee + 5m walk
acrossroom +
18x Burpee + 5m walk
across room+
All the way to 1x Burpee
Then:
Cool Down

Written By Rob MacDonald & Mark Twight

Monday
Tuesday
Wednesday

Gym Jones




Thursday
Friday

WORKOUT
RECOVERY
Workout:
Workout:
Warm up with Squat, Situp, 60 minute Bike or Swim@
Push-up, Deck Squat, etc
Easy Pace (low
Then:
impactmovement)
8x (20sec work/10sec
Rest)Squat
8x (20sec work/10sec
Rest)Push-up
8x (20sec work/10sec
Rest)Sit-up
8x (20sec work/10sec
Rest)Deck Squat
8x (20sec work/10sec
Rest)Burpee
Rest 1 min between each 4
minute Block
Then:
Cool Down
Note:
Do all the above
HellStyle (i.e. Rest is
notactually rest) Rest
forSquat in bottom of
Squat,thighs parallel to floor
Rest for Push-up inForward
Leaning Rest, Rest for Sit-up
withstraight legs elevated,
feetabout 6 off floor
Rest forDeck Squat in
WrestlersBridge, Rest for
Burpee,1st 4 intervals in
Forward LeaningRest, 2nd 4
intervals in Squat

WORKOUT
RECOVERY
Workout:
Workout:
2x5 Wall Squat
60 minute Run @
2x10 Squat
EasyPace
2x5 Jump Squat
Then:
2x5 Tuck Jump
300sec FLR
Then:
6x (30sec Work/30sec Rest)
Frog Hop
Four Blocks, Rest 3 minutes
between each

Then:
15x (10sec Work/20sec
Rest) Pushup (it will seem
easy atfirst)
Then:
Cool down

No Gear
Saturday
Sunday

WORKOUT
Workout:
3x20 Squat
3x10 Pushup
3x5 Pull-up
Then:
Big Five 55 (Variant):
Pull-up +
Burpee +
Squat+
Sit-up +
HSPU
10-9-8-7-6-5-4-3-2-1 reps
ofeach
Then:
Cool Down

RECOVERY
REST
Workout:
Rest
60 minute Bike or Swim@
Easy Pace (low
impactmovement)