Week 1 Sunday

REST

Monday
BAROR 2000m Run Max pushups Max pullups Max situps

Tuesday
Upper Body Pullups (3 X 80% of your maximum, 60 sec. rest in between set) Situps (3 X 80% of your maximum, 60 sec. rest in between set) Pushups (3 X 80% of your maximum, 60 sec. rest in between set) Repeat Whole cycle X2

Wednesday
Running: 3km fartlek (1.5 minutes jog 1 minute medium/fast pace 30 seconds sprint.) Repeat the 3 minute cycle until you complete the distance Jumping Squats: 21,18,15 Rest as little as possible in between sets

Thursday
Upper Body Pullups (3 X 80% of your maximum, 60 sec. rest in between set) Pushups (3 X 80% of your maximum, 60 sec. rest in between set) Situps (3 X 80% of your maximum, 60 sec. rest in between set) Repeat Whole cycle X2

Friday
Running: 5 km medium fast pace. (the goal is to do this in less than 21 minutes) Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Stretch 15 minutes Stretch 15 minutes Stretch 15 minutes

Week 2 Sunday
REST

Monday
Upper body Pullups (3 X 80% of your maximum, 60 sec. rest in between set) Pushups (3 X 80% of your maximum, 60 sec. rest in between set) Do Hand Release Pushups all through this program. Dips (3 X 80% of your maximum, 60 sec. rest in between set) Situps (3 X 80% of your maximum, 60 sec. rest in between set) Repeat Whole cycle X2 Stretch 15 minutes

Tuesday
Monostructural: 30 minutes of: - biking Or - swimming - rowing - aerobics

Wednesday
Running: 4km fartlek (1.5 minutes jog 1 minute medium/fast pace 30 seconds sprint.) Repeat the 3 minute cycle until you complete the distance. Stretch 15 minutes

Thursday
Combined Workout: 200 meter sprint 3-5 pullups 7-10 pushups 15 Knees to Elbows (Hanging from pullup bar) 10 15 Squats Repeat cycle X 10 500m warm up jog and stretching before workout Stretch 15 minutes

Friday
Running: 3km light jog on soft surface Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 3 Sunday
REST

Monday
Upper Body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Situps +3 Pushups +2 Each level of the pyramid Ex: Level 5 Pullups 5 Pushups 10 Situps 15 Stretch 15 minutes

Tuesday
Running: 1km warmup 3X1km 2.0/2 - 10sec. for each km. (3-5min rest in between each) Stretch 15 minutes

Wednesday
Combined Workout: Do the following as fast as possible and with little to no rest in between exercises: 100 meters bear walk 15 Burpees 15 Pullups 20 knees to elbows 100 meter Bear Walk 12 Burpees 12 Pullups 20 knees to elbows 100 meter Bear Walk 9 Burpees 9 Pullups 20 knees to elbows

Thursday
Running: 4km Fartlek Stretch 15 minutes

Friday
Combined Workout: For time: 400 Meter Run 21 Jumping Squats 400 Meter Run 21 Jumping Squats 400 Meter Run 1km warm up jog and stretching before workout Upper Body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Pushups +2 Situps +3 Each level of the pyramid Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Stretch 15 minutes

Week 4 Sunday
REST

Monday
Upper Body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Pushups +2 Situps +3 Each level of the pyramid Ex: Level 5 Pullups 5 Pushups 10 Situps 15 Stretch 15 minutes

Tuesday
Running: 3X800 Meter Sprint (3 minute rest in between each sprint) 1km warm up jog and stretching before workout Stretch 15 minutes

Wednesday
Combined Workout: Five rounds for time of: 50 meter crawl 100 meter standing broad jump Do 3 burpees after every 5 broad-jumps. If you can wear a weighted vest of 10 kg through the workout. (You must wear long pants and sleeves in order to crawl, any wounds must be cleaned with a lot soap and water immediately after workout.) Stretch 15 minutes

Thursday
Running: 20 minutes soft sand / surface run Stretch 15 minutes

Friday
Combined Workout: For time: 400 Meter Run 21 Jumping Squats 400 Meter Run 21 Jumping Squats 400 Meter Run 1km warm up jog and stretching before workout Upper Body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Pushups +2 Situps +3 Each level of the pyramid Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 5 Sunday
REST

Monday
BAROR 2000m Run Max pushups Max pullups Max situps Rest at least 15 minutes and maximum 3 hours Then: Upper body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Pushups +2 Situps +3 Each level of the pyramid Stretch 15 minutes

Tuesday
Running: Swedish intervals: At 85 % of your total speed you will perform the following sprints: 400meter X1 300m X2 200mX3 100mX4 2 to 5 minute rest in between sprints, start by little rest and slowly increase 1km warm up jog and stretching before workout Stretch 15 minutes

Wednesday
Review technique: *Thrusters Combined Workout: Modified Daniel: FOR TIME: -20/30/40/50 Pullups - 400 meter run - full sandbag Thrusters X 21 - 800 meter run - full sandbag Thrusters X21 - 400 meter run - 20/30/40/50 Pullups Scale the workout to your ability choosing from different weight (thruster) and repetitions (Pullups) options suggested here. You may use a barbell, plates, dumbells, kettlebell, once you are proficient with the technique. After youve chosen your scaled weights and reps stick with them till the end of the workout. Look up thrusters on youtube if you dont know what it is.

Thursday
Running: 3X1km 2.0/2 15/20sec. for each km. (3-5min rest in between each)

Friday
Upper body Pyramid 10 levels 1 10, 10 1. increase by X number of reps every level Pullups +1 Pushups +2 Situps +3 Each level of the pyramid Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Stretch 15 minutes

Week 6 Sunday
REST

Monday
Upper Body Pullups Regular 2,4,6,8 Inversed 2,4,6,8 Close grip 2,4,6,8 Wide grip 2,4,6,8 Mountain climbers 2,4,6,8 (15 secs in between sets / 1 minute in between exercises) Pushups 5,10,15,20,25,25,20, ,15,10,5 Knees to Elbows 100

Tuesday
Running 5km fartlek (Repeat until you complete the distance: 1.5 min. easy pace; 1 minute medium pace.; 30 seconds full out sprint) Stretch 15 minutes

Wednesday
Combined Workout Bodyweight fran For time: 21 Burpees 21 Pullups 15 Burpees 15 Pullups 9 Burpees 9 Pullups (replace pullups with muscle ups if you are able to do them and or wear a weighted vest) Rest 10 minutes Then: 1 minute plank pose 20 situps 1 minute plank pose 20 situps 1 minute plank pose 20 situps

Thursday
Running 3km soft sand run Stretch 15 minutes

Friday
Combined Workout For time: 24 Jumping Squats 400 meter run 24 Jumping Squats 400 meter Run 24 Jumping Squats Rest 10 minutes then: Upper Body Pullups Regular 2,4,6,8 Inversed 2,4,6,8 Close grip 2,4,6,8 Wide grip 2,4,6,8 Mountain climbers 2,4,6,8 (15 secs in between sets / 1 minute in between exercises) Pushups 5,10,15,20,25,25,20, ,15,10,5 Knees to Elbows 100 Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 7 Sunday
REST

Monday
Burpees 100 (for time) Rest at least 10 minutes Upper Body Pullups Regular 2,4,6,8 Inversed 2,4,6,8 Close grip 2,4,6,8 Wide grip 2,4,6,8 Mountain climbers 2,4,6,8 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Tuesday
Running 3X1km 2.0/2 20/25secs. for each km. (3-5min rest in between each) Stretch 15 minutes

Wednesday
Combined workout: As many rounds as possible in 20 mins of: - 10 clapping pullups - 50 meter Bear walk - 15 knees to elbows - 50 meter crawling Crawling is done on grass or sand/wearing long sleeves and long pants. Wounds must be cleaned with a lot of soap and water immediately after the workout.) If you are able to do it, wear a weighted vest or backpack during the workout and replace pullups with 7 muscle ups.

Thursday
Running: 4X800meter sprint (3 minute rest in between sprints) 1km warm up jog and stretching before workout

Friday
Burpees 100 (for time) Rest at least 10 minutes Upper Body Pullups Regular 2,4,6,8,10 Inversed 2,4,6,8,10 Close grip 2,4,6,8,10 Wide grip 2,4,6,8,10 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 8 Sunday
REST

Monday
BAROR 2000 meter Run Max pullups Max pushups Max situps

Tuesday
Combined Workout For time: Run 1.6km 100 burpees Run 1.6km Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8,10 Inversed 2,4,6,8,10 Close grip 2,4,6,8,10 Wide grip 2,4,6,8,10 Mountain Climbers 2,4,6,8,10 Two pullup credits for each clapping pullup completed (15 secs in between sets/1 minute in between exercises)

Wednesday
Running: 5km fartlek Stretch 15 minutes

Thursday
Running: 3X1km 2.0/2 20/25secs. for each km. (3-5min rest in between each)

Friday
Combined workout: For time: 50 burpees 800 meter run 30 burpees 600 meter Run 20 burpees 400 Meter Run Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8,10 Inversed 2,4,6,8,10 Close grip 2,4,6,8,10 Wide grip 2,4,6,8,10 Mountain Climbers 2,4,6,8,10 Two pullup credits for each clapping pullup completed (15 secs in between sets/1 minute in between exercises)

Saturday
REST (Long session of stretching or Yoga)

Stretch 15 minutes

Week 9 Sunday
REST

Monday
Combined workout: For time: Run 1.6km 120 burpees Run 1.6km Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8,10 Inversed 2,4,6,8,10 Close grip 2,4,6,8,10 Wide grip 2,4,6,8,10 Mountain climbers 2,4,6,8,10 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Tuesday
Running 3X1km 2.0/2 25-30 secs. for each km. (3-5min rest in between each) Stretch 15 minutes

Wednesday
Review technique: *Thrusters *Kettlebell swings Combined workout: For time: 21 sand bag thrusters 21 sandbag swings 21 knees to elbows 15 sand bag thrusters 15 sand bag swings 15 knees to elbows 9 sand bag thrusters 9 sandbag swings 9 Knees to elbows

Thursday
Running: 3km soft sand run

Friday
Combined workout: For time: 40 burpees 800 meter run 40 burpees 600 meter Run 40 burpees 400 Meter Run Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8,10 Inversed 2,4,6,8,10 Close grip 2,4,6,8,10 Wide grip 2,4,6,8,10 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 10 Sunday
REST

Monday
Combined workout: For time: Run 1.6km 150 burpees Run 1.6km Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8 Inversed 2,4,6,8 Close grip 2,4,6,8 Wide grip 2,4,6,8 Mountain Climbers 2,4,6,8 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Tuesday
Running 5km Fartlek (1km as fast as possible pace, 1km easy jog pace, 1km medium fast pace, 1km easy jog pace, 1 km as fast as possible pace) Stretch 15 minutes

Wednesday
Review technique: *Thrusters *Crawling *Kettlebell swings *Bear walk Combined Workout: For time: TYPHUS -1.6 km run (10L weighted back pack, sandbag or vest) - 50 meter crawl - 50 sandbag swings - 50 meter bear walk - 50 sandbag thrusters - 50 meter bear walk - 50 pullups - 50 meter crawl - 1.6 km run (10L weighted back pack, sandbag or vest) (Crawling is done on grass or sand/wearing long sleeves and long pants. Wounds must be cleaned with a lot of soap and water immediately after the workout.) If you are able to do it, wear the vest or back pack during the crawling and bear walking too, and replace 50 pullups by 30 muscle ups.

Thursday
Monostructural: 30 minutes of: -Easy jog on soft sand Or -biking Or -swimming Or -rowing Or -aerobics

Friday
Combined workout: For time: 50 burpees 800 meter run 50 burpees 600 meter Run 50 burpees 400 Meter Run Rest at least 15 minutes Upper Body Pullups Regular 2,4,6,8 Inversed 2,4,6,8 Close grip 2,4,6,8 Wide grip 2,4,6,8 Mountain climbers 2,4,6,8 (15 secs in between sets / 1 minute in between exercises) Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 11 Sunday
REST

Monday
Running: 3km run as fast as possible 500 meter warm up jog before

Tuesday
Combined Workout: Advanced Bodyweight Fran For time: 21 pullups 21 sandbag swings 21 burpees 15 pullups 15 sandbag swings 15 burpees 9 pullups 9 sandbag swings 9 burpees (Replace the pullups with muscle ups if you are able to do them and wear a weighted vest if you can) Stretch 15 minutes

Wednesday
Running 0.45 sprint /0.45 recover 1.30 sprint/1.30 recover 3.00 sprint/3.00 recover 6.00 sprint/6.00 recover 3.00 sprint/3.00 recover 1.30 sprint/1.30 recover 0.45 sprint/0.45 recover 1km warm up jog and stretching before workout

Thursday
Running: 2km light jog, soft sand Stretch 15 minutes

Friday
MURPH For Time: - Run 1.6 Km - 100 pullups - 200 pushups - 300 squats - Run 1.6 km You may partition the exercises any way you need. Make sure you record this time for comparison in the future Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Week 12 Sunday
REST

Monday
BAROR 2000 meter run Max pullups Max pushups Max situps Wait at least 30 minutes then: For time: 50 burpee pullups

Tuesday
Running 2km soft sand run Stretch 15 minutes

Wednesday
Combined workout: Five rounds for time of: - 200 meter sprint - 20 situps - 15 squats - 10 pushups - 5 pullups

Thursday
Running: 2km soft sand jog Stretch 15 minutes

Friday
Combined Workout As many rounds as possible in 20 minutes of: - 50 meter bear walk - 50 meter crawl - 10 burpee pullups (The crawling is done on grass or sand, wearing long sleeves and long pants. Wounds must be cleaned with a lot of soap and water immediately after the workout) Replace the burpee pullups with burpee muscle ups if you are able to do them and wear a weighted vest if you can. Stretch 15 minutes

Saturday
REST (Long session of stretching or Yoga)

Stretch 15 minutes