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Written By Bobby Maximus Lalo Tactical Operator Fitness Week Five Special Ops Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
Workout: Workout: Workout: Workout: Workout: Workout: REST
10 minute Run or Row @ 60 minute Run or Row 10 minute Run or Row @ 60 minute Run or Row 10 minute Run or Row @ 90 minute hike with 25lbs
Easy Pace Goal here is to get a good Easy Pace Goal here is to get a good Easy Pace pack. Goal is to travel as
sweat. If you are running Then:
Then: sweat. If you are running Then: much distance as possible
the goal is 10km. If you
3x10 Shoulder Dislocate 2x5 Wall Squat the goal is 10km. If you 3x10 Shoulder Dislocate in 90 minutes. Ideally
are rowing the goal is
Then: 2x20 Squat are rowing the goal is Then: there will be some terrain
15,400m
2x (30sec Work/30sec 2x20 Lunge (alternating 15,400m 2x (30sec Work/30sec changes and hills.
Rest) Push Press @ 2 x legs) Rest) Push Press @ 2 x
15# Dumbbell 5x5 Goblet Squat @ 53# 15# Dumbbell
Rest is in OH Position Kettlebell Rest is in OH Position
Three Sets, Rest 60sec Then: Three Sets, Rest 60sec
between each Work up to Heavy Deadlift between each
Then: Then: Then:
10x Bench Press @ 10x 4x4 Deadlift @ 80% 1RM The Holy Trinity (45
Pull-up Rest 4 minutes between minute Version)
Ten Sets, Rest 90sec each set Pull-up +
between each Set Then: Push-up +
*Use a weight that barely Death By 10m: Dip
allows you do get the ten 1st minute run 10m Max Reps of each
reps by the final set 2nd minute run 20m movement in 45 minutes
Then: 3rd minute run 30m Then:
Push-up Maximus: Workout ends when you 2 mile Run For Time
10x Push-up + cant do proper meters in Then:
10sec Rest required minute (i.e. 190m 10 minute Run or Row @
Ten Rounds in 19th minute) Easy Pace
Then: Must be done shuttle run
10 minute Run or Row @ style
Easy Pace

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