Advanced conditioning. High calisthenic volume, a longer aerobic base, faster repeats, and real ruck tolerance — the block that builds the engine selection-style training demands.
Wildland firefighters, mountain rescue, tactical athletes, military and SOF candidates building a serious base, obstacle racers, and demanding hikers and backcountry hunters.
Every session includes a warm-up and cool-down. Full daily detail for all 4 weeks is in the plan.
| Day | Focus | The work |
|---|---|---|
| D1 | Calisthenic volume + speed | 100 push-ups for time (clean sets) · 6 × 400m |
| D2 | Pull + step endurance | Pull-up ladder 1–5 ×4 · step-ups 30 min steady |
| D3 | Run | 5-mile continuous run |
| D4 | Grinder | 6 rounds: 20 push-ups · 10 pull-ups · 30 squats · 400m |
| D5 | Ruck | 8-mile ruck @ 35 lb |
Short form-check clips for the key movements (coming soon — your plan includes written form cues, faults, and scaling today).
$1.99 on its own — or get all four tiers plus the bonuses for $4.99.
Get Commando — $1.99 Complete System — $4.99