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Air Force ParaRescue Special Forces Training

by Tyler M.
3 athletes joined

Program Description

3-Month Air Force Pararescue (PJ) Workout Regime The Air Force Pararescue (PJ) training focuses on elite physical fitness, including strength, endurance, swimming proficiency, and functional capabilities to handle rescue operations. This 3-month plan is designed to simulate PJ physical demands, emphasizing stamina, bodyweight control, and underwater confidence. Weekly Structure • Day 1: Strength & Power (Upper Body) • Day 2: Endurance (Run & Swim) + Core • Day 3: Strength & Power (Lower Body) • Day 4: Functional Circuit & Cardio • Day 5: Swim & Ruck March Monthly Phases 1. Month 1: Foundation • Build general strength, endurance, and basic swimming ability. 2. Month 2: Progression • Increase intensity with heavier lifts, faster runs, and longer swims. 3. Month 3: Peak Performance • Maximize speed, endurance, and strength while simulating real-world tasks. Progression Over 3 Months Workout : Month 1 Month 2 Month 3 Pull-Ups: 3 sets to failure 4 sets to failure add weight for 3 sets. Push-Ups 3 sets of 25 reps 3 sets of 40 reps 3 sets of 50 reps. Run Distance 2-3 miles 4-5 miles 6+ miles. Swim Distance 500 meters 750 meters 1,000+ meters. Ruck March Weight 30 lbs 40 lbs 50 lbs. Prioritize stretching, foam rolling, and hydration after workouts as well as following a high-protein, moderate-carb diet to fuel recovery and endurance.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2024 06:08
  • Last Edited
    Feb 18, 2025 09:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Push Up
3
25-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Push Up
3
25-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Push Up
3
25-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
2
Push Up
3
25-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
3
40-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
3
40-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
3
40-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Push Up
3
40-50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Push Up
3
50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Push Up
3
50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Push Up
3
50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Push Up
3
50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Push Up
3
50 reps
RPE 7
3
Bench Press (Barbell)
3
8-10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 6.5
5
Plank Rows
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Push Up Pyramid
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
750 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
750 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
750 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
750 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 7.5
2
Swim
1
500 mins
RPE 7.5
3
Bicycle Crunch
3
25 reps
RPE 7.5
4
Hanging Leg Raise
3
15 reps
RPE 7.5
5
Lying Leg Raise
3
30 mins
RPE 7.5
6
Plank
3
1 mins
RPE 7
7
Side Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 6.5
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
4
Step-Up (Weighted)
3
12 reps
RPE 6.5
5
Box Jump
3
15 reps
RPE 6.5
6
Calf Raise (Bodyweight)
3
20 reps
RPE 6.5
7
Farmer's Walk (Weighted)
3
50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
RPE 6.5
2
Kettlebell Swing
3
20 reps
RPE 6.5
3
Push Up
3
20 reps
RPE 6.5
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
12 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
10 reps
RPE 6.5
7
400m Sprint
3
1 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 8
2
100m Sprint
1
4 mins
RPE 7
3
Swim
1
15-25 mins
RPE 7
4
Goblet March
1
15-16 mins
RPE 8
Week 1
1 / 13 Weeks
Day 2
1
Sprint
1 Set
20 mins
@7.5
2
Swim
1 Set
500 mins
@7.5
3
Bicycle Crunch
3 Sets
25 Reps
@7.5
4
Hanging Leg Raise
3 Sets
15 Reps
@7.5
5
Lying Leg Raise
3 Sets
30 mins
@7.5
6
Plank
3 Sets
1 mins
@7
7
Side Plank
3 Sets
1 mins
@7
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6.5
4
Step-Up (Weighted)
3 Sets
12 Reps
@6.5
5
Box Jump
3 Sets
15 Reps
@6.5
6
Calf Raise (Bodyweight)
3 Sets
20 Reps
@6.5
7
Farmer's Walk (Weighted)
3 Sets
50 mins
@8
Day 4
1
Burpee
3 Sets
15 Reps
@6.5
2
Kettlebell Swing
3 Sets
20 Reps
@6.5
3
Push Up
3 Sets
20 Reps
@6.5
4
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Barbell)
3 Sets
12 Reps
@6.5
6
Pull-Up (Bodyweight)
3 Sets
10 Reps
@6.5
7
400m Sprint
3 Sets
1 Reps
@6.5
Day 5
1
Sprint
1 Set
6 Reps
@8
2
100m Sprint
1 Set
4 mins
@7
3
Swim
1 Set
15-25 mins
@7
4
Goblet March
1 Set
15-16 mins
@8
Day 1
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
2
Push Up
3 Sets
25-50 Reps
@7
3
Bench Press (Barbell)
3 Sets
8-10 Reps
@6
4
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6.5
5
Plank Rows
3 Sets
15 Reps
@6.5
6
Dip (Bodyweight)
3 Sets
AMRAP
@6.5
7
Push Up Pyramid
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7