Intermediate work capacity. Build real pull-up strength, push your running from 1.5 to 3 miles, and put a loaded ruck on your back for the first time. Where "in shape" becomes "capable."
Police and fire academy prep, search-and-rescue volunteers, wildland firefighter base prep, military applicants, hunters and hikers, obstacle-course athletes — anyone who wants genuine work capacity, not just a gym look.
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 | Push + speed | Push-up density 15 min · 6 × 400m repeats |
| D2 | Pull + legs + core | Pull-up ladder 1-2-3-4 ×3 · walking lunge 4×20 · plank 4×60s |
| D3 | Easy run | 35-minute easy run |
| D4 | Work capacity | AMRAP 20 min: 10 push-ups · 5 pull-ups · 15 squats |
| D5 | Run | 3-mile continuous run |
| D6 (opt) | Ruck | 4-mile ruck @ 20–25 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 Operator — $1.99 Complete System — $4.99