Professional Documents
Culture Documents
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical
conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but
not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in
this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician
before starting TACFIT® or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this
kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following
instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants,
volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for
injuries, maintenance, and/or supervision.
ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the
process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages
arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise
device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use
this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
ensure their proper and safe use.
THE SIX WORKOUTS:
1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0
SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES).
TA K E A 1 M I N U T E R E C O V E RY A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .
2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E
R O U N D 4 M I N U T E S I N D U R AT I O N . TA K E 1 M I N U T E R E C O V E RY I N B E T W E E N
E A C H E X E R C I S E . PA C E A N D R E G R E S S A S N E C E S S A RY TO P E R F O R M W I T H O U T
STOPPING
3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R
EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A
M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T. I F Y O U D O N ʼ T, T H E N
Y O U R E C E I V E N O P O I N T.
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S
POSSIBLE IN 20 MINUTES.
5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S
F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5
EXERCISES, DO IT A SECOND TIME.
6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S
YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.
WARMUP:
DO
ALL
OF
THE
WARMUP
DRILLS
BEFORE
YOUR
WORKOUT.
PERFORM
YOUR
SET
OF
DRILLS
FOR
6
MINUTES.
SWITCH
SIDES
AT
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
WHEN
YOU
FINISH
ALL
DRILLS,
THEN
WORKOUT.
COOLDOWN:
DO
ALL
OF
THE
COOLDOWN
DRILLS
AFTER
YOUR
WORKOUT.
PERFORM
YOUR
SET
OF
DRILLS
FOR
6
MINUTES.
SWITCH
SIDES
AT
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
WHEN
YOU
FINISH
ALL
DRILLS,
YOU’RE
DONE
FOR
THE
DAY.
M O B I L I T Y DAY S :
DO
ALL
OF
THE
MOBILITY
DRILLS
3
TIMES
AS
YOUR
MOBILITY
DAY.
PERFORM
DRILLS
3
TIMES
FOR
18
UNINTERRUPTED
MINUTES.
SWITCH
SIDES
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
C O M P E N S AT I O N DAY S :
PERFORM
THE
COMPENSATION
DRILLS
3
TIMES
FOR
18
UNINTERRUPTED
MINUTES
AS
YOUR
COMPENSATION
DAY.
SWITCH
SIDES
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
CALENDAR SCORESHEET
Program Level Total Score Heart Rate Program Level Total Score Heart Rate
Qual November
Alpha Oscar
Bravo Papa
Charlie Quebec
Delta Romeo
Echo Sierra
Foxtrot Tango
Golf Uniform
Hotel Victor
India Whiskey
Juliet Xray
Kilo Yankee
Lima Zulu
Mike Qual
TACFIT26 CALENDAR
No Intensity Low Intensity Moderate Intensity High Intensity
Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee
Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu
DAY 1 : Q U A L M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
knee circle
For your No Intensity Day, repeat the warm-up 3X (three
Mobility P15
times total).
backstroke
Spend more time in General if you need it on your
Mobility P04
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
hip hurdle
listed on this page. Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
DAY 2 : Q U A L C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. pigeon
compensation P15
For your Low Intensity Day, repeat the cool-down 3X
(three times total). downward facing dog
compensation P06
Spend more time in General if you need it on your
compensation. You may also add other drills from the
forearm frog
Compensation manual as long as you perform at compensation P12
minimum the drills listed on this page.
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
DAY 3 : Q U A L
20/10X8+60 WORKOUT
Date
Rear lunge
qual p19
plank pull
qual p20
sit thru
Extension
qual p21
Screwing pushup
qual p22
tripod Overhead
qual p24
When you finish, with your final exercise and final heart rate and have it
gunslinger shoulder bridge
recorded above then, it’s time to tally the totals. Add your lowest set of Mobility P08 compensation P20
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was spinal rotation standing sidebend
within the target. Do the same for Technique, Effort and Discomfort Mobility P29 compensation P26
averages.
DAY 4 : Q U A L
20/10X8+60 WORKOUT
Date
Rear lunge
qual p19
plank pull
qual p20
sit thru
Extension
qual p21
Screwing pushup
qual p22
tripod Overhead
qual p24
When you finish, with your final exercise and final heart rate and have it
gunslinger shoulder bridge
recorded above then, it’s time to tally the totals. Add your lowest set of Mobility P08 compensation P20
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was spinal rotation standing sidebend
within the target. Do the same for Technique, Effort and Discomfort Mobility P29 compensation P26
averages.
DAY 5 : A L P H A M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Hitchhiker
For your No Intensity Day, repeat the warm-up 3X (three
Mobility P12
times total).
Twisting Lunge
Spend more time in General if you need it on your
Mobility P32
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Backstroke
listed on this page. Mobility P04
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Seal
compensation P16
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Twisted Lunge
compensation P29
Spend more time in General if you need it on your
compensation. You may also add other drills from the
downward facing dog
Compensation manual as long as you perform at compensation P06
minimum the drills listed on this page.
Upward Facing Dog
compensation P30
DAY 7 : A L P H A
20/10X8+60 WORKOUT
Date
Clubbell Two
Handed Swipe
(35lbs)
Exercise p05
Ring/Strap
Lawnmower
Exercise p13
Chin-up
Exercise p79
Clubbell Two
Handed Swipe
(35lbs)
Exercise p05
Ring/Strap
Lawnmower
Exercise p13
Chin-up
Exercise p79
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Rolling Shoulder Blade
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p23
times total).
Inside Shoulder Circle
Spend more time in General if you need it on your
Mobility p14
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Leg Swing
listed on this page. Moblity p17
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Sleeping Warrior
Compensation p21
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Locust
Compensation p14
Spend more time in General if you need it on your
compensation. You may also add other drills from the
King Dancer Basic
Compensation manual as long as you perform at Compensation p13
minimum the drills listed on this page.
Standing Backbend
Compensation p24
DAY 1 1 : B R AV O
4/1X4 WORKOUT
Date
kettlebell Goblet
Squat
Exercise p39
Parallette/box
Backward Ellipse
Exercise p31
Kong
Exercise p47
Clubbell Gama
cast (35lbs)
Exercise p06
kettlebell Goblet
Squat
Exercise p39
Parallette/box
Backward Ellipse
Exercise p31
Kong
Exercise p47
Clubbell Gama
cast (35lbs)
Exercise p06
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Hindu Push-up
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p10
times total).
Sit-thru Stretch
Spend more time in General if you need it on your
Mobility p28
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Side Shoulder Cast
listed on this page. Mobility p27
DAY 1 4 : C H A R L I E C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Upward Facing Dog
Compensation p30
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Dying Warrior
Compensation p08
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Camel
Compensation manual as long as you perform at Compensation p04
minimum the drills listed on this page.
DAY 1 5 : C H A R L I E
EMOTM WORKOUT
Date
When you finish, with your final round (20), then take your
heart rate, and write it down under “HEART RATE” as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 1 6 : C H A R L I E
EMOTM WORKOUT
Date
When you finish, with your final round (20), then take your
heart rate, and write it down under “HEART RATE” as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 1 7 : D E LTA M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Rocking Shin Lunge
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p22
times total).
Hollow Body Crunch
Spend more time in General if you need it on your
Mobility p13
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Frog Leg Swim
listed on this page. Mobility p07
Windshield Wiper
Mobility p33
DAY 1 8 : D E LTA C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Shin Lunge
Compensation p19
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Shoulder Bridge
Compensation p20
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Wind Removing
Compensation manual as long as you perform at Compensation p31
minimum the drills listed on this page.
Seated Spinal Twist
Compensation p17
DAY 1 9 : D E LTA
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 2 0 : D E LTA
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 2 1 : E C H O M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Lifting Camel
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p18
times total).
Shirt Ripping
Spend more time in General if you need it on your
Mobility p25
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Twisting Lunge
listed on this page. Mobility p32
Leg Swing
Mobility p17
DAY 2 2 : E C H O C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Forward Fold
Compensation p25
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Floor Bow Pull
Compensation p09
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Twisted Lunge
Compensation manual as long as you perform at Compensation p29
minimum the drills listed on this page.
Standing Backbend
Compensation p24
Quad Press
Hopping
Exercise p62
Ring/Strap
Lawnmower
Exercise p13
Clubbell Gama
Cast (35lbs)
Exercise p06
Kong
Exercise p47
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
Quad Press
Hopping
Exercise p62
Ring/Strap
Lawnmower
Exercise p13
Clubbell Gama
Cast (35lbs)
Exercise p06
Kong
Exercise p47
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Backstroke
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p04
times total).
Handcuff
Spend more time in General if you need it on your
Mobility p09
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Knee to Chest Push Kick
listed on this page. Mobility p16
Windshield Wiper
Mobility p33
DAY 2 6 : F O X T R O T C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Downward Facing Dog
Compensation p06
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Clasped Hand Forward Fold
Compensation p05
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Upward Facing Dog
Compensation manual as long as you perform at Compensation p30
minimum the drills listed on this page.
Triangle
Compensation p28
DAY 2 7 : F O X T R O T
AFAP/T WORKOUT
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Windshield Wiper
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p33
times total).
Tripod Overhead
Spend more time in General if you need it on your
Mobility p31
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
hollow Body Crunch
listed on this page. Mobility p13
Sit-Thru Stretch
Mobility p28
DAY 3 0 : G O L F C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Seated Spinal Twist
Compensation p17
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Shin Dancer Bridge
Compensation p18
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Shoulder Bridge
Compensation manual as long as you perform at Compensation p20
minimum the drills listed on this page.
Dying Warrior
Compensation p08
DAY 3 1 : G O L F
20/10X8+60 WORKOUT
Date
Kettlebell Figure
Eigth (24kgs)
Exercise p41
Ring/Strap Cradle
Exercise p21
Spinal Rock
Straddle
Exercise p55
Base Switch
Continuous
Exercise p51
Kettlebell Figure
Eigth (24kgs)
Exercise p41
Ring/Strap Cradle
Exercise p21
Spinal Rock
Straddle
Exercise p55
Base Switch
Continuous
Exercise p51
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Folding Shinbox Twist
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p06
times total).
Twisting Lunge
Spend more time in General if you need it on your
Mobility p32
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Hindu Push-up
listed on this page. Mobility p10
Leg Swing
Mobility p17
DAY 3 4 : H O T E L C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. pigeon
compensation P15
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Twisted Lunge
Compensation p29
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Upward Facing Dog
Compensation manual as long as you perform at Compensation p30
minimum the drills listed on this page.
King Dancer Basic
Compensation p13
DAY 3 5 : H O T E L
4/1X4 WORKOUT
Date
Ring/Strap
Lawnmower
Exercise p13
Clubbell
Shoulder Park
Squat (35lbs)
Exercise p07
Kong
Exercise p47
Then, it’s time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
DAY 3 6 : H O T E L
4/1X4 WORKOUT
Date
Ring/Strap
Lawnmower
Exercise p13
Clubbell
Shoulder Park
Squat (35lbs)
Exercise p07
Kong
Exercise p47
Then, it’s time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
DAY 3 7 : I N D I A M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Shinbox Switch
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p24
times total).
Shirt Ripping
Spend more time in General if you need it on your
Mobility p25
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Backstroke
listed on this page. Mobility p04
DAY 3 8 : I N D I A C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Sphinx
Compensation p22
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Floor Bow Pull
Compensation p09
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Downward Facing Dog
Compensation manual as long as you perform at Compensation p06
minimum the drills listed on this page.
DAY 3 9 : I N D I A
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 4 0 : I N D I A
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 4 1 : J U L I E T M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Shinbox Switch
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p24
times total).
Hollow Body Crunch
Spend more time in General if you need it on your
Mobility p13
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Side Shoulder Cast
listed on this page. Mobility p27
Sit-Thru Stretch
Mobility p28
DAY 4 2 : J U L I E T C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Sphinx
Compensation p22
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Shoulder Bridge
Compensation p20
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Camel
Compensation manual as long as you perform at Compensation p04
minimum the drills listed on this page.
Dying Warrior
Compensation p08
DAY 4 3 : J U L I E T
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 4 4 : J U L I E T
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 4 5 : K I L O M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Lifting Table
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p19
times total).
Windshield Wiper
Spend more time in General if you need it on your
Mobility p33
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Floor Hip Worm
listed on this page. Mobility p05
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Backbend Clasped
Hand
For your Low Intensity Day, repeat the cool-down 3X Compensation p23
(three times total).
Triangle
Spend more time in General if you need it on your Compensation p28
compensation. You may also add other drills from the
Compensation manual as long as you perform at Flying Locust
minimum the drills listed on this page. Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
DAY 4 7 : K I L O
[90/30X5]2 WORKOUT
Date
Kettlebell Two-
Handed Swing (24kgs)
Exercise p43
Clubbell Clockwork
Squat (35lbs)
Exercise p08
Parallette/Box
Backward Ellipse
Exercise p31
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
Kettlebell Two-
Handed Swing (24kgs)
Exercise p43
Clubbell Clockwork
Squat (35lbs)
Exercise p08
Parallette/Box
Backward Ellipse
Exercise p31
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Frog Leg Swim
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p07
times total).
Lifting Camel
Spend more time in General if you need it on your
Mobility p18
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Hitchhiker
listed on this page. Mobility p12
DAY 5 0 : L I M A C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Wind Removing
Compensation p31
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Standing Forward Fold
Compensation p25
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Seal
Compensation manual as long as you perform at Compensation p16
minimum the drills listed on this page.
DAY 5 1 : L I M A
AFAP/T WORKOUT
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Knee to chest Push Kick
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p16
times total).
Lifting Camel
Spend more time in General if you need it on your
Mobility p18
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Twisting Lunge
listed on this page. Mobility p32
Backstroke
Mobility p04
DAY 5 4 : M I K E C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Upward Facing Dog
Compensation p30
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Standing Forward Fold
Compensation p25
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Twisted Lunge
Compensation manual as long as you perform at Compensation p29
minimum the drills listed on this page.
Downward Facing Dog
Compensation p06
DAY 5 5 : M I K E
20/10X8+60 WORKOUT
Date
Medicine Ball
Floor Slam
Exercise p84
Ring/Strap
Lawnmower
Exercise p13
Chin-up
Exercise p79
Medicine Ball
Floor Slam
Exercise p84
Ring/Strap
Lawnmower
Exercise p13
Chin-up
Exercise p79
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Lifting Camel
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p18
times total).
Inside Shoulder Circle
Spend more time in General if you need it on your
Mobility p14
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Windshield Wiper
listed on this page. Mobility p33
Handcuff
Mobility p09
DAY 5 8 : N O V E M B E R C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Forward Fold
Compensation p25
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Locust
Compensation p14
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Triangle
Compensation manual as long as you perform at Compensation p28
minimum the drills listed on this page.
Clasped Hand Forward Fold
Compensation p05
DAY 5 9 : N O V E M B E R
4/1X4 WORKOUT
Date
Parallette/Box
Backward Ellipse
Exercise p31
Clubbell Clockwork
Squat (35lbs)
Exercise p08
Kettlebell Push
Press (24kgs)
Exercise p42
Parallette/Box
Backward Ellipse
Exercise p31
Clubbell Clockwork
Squat (35lbs)
Exercise p08
Kettlebell Push
Press (24kgs)
Exercise p42
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Prone Shoulder Circle
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p21
times total).
Tripod Overhead
Spend more time in General if you need it on your
Mobility p31
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Lifting Table
listed on this page. Mobility p19
DAY 6 2 : O S C A R C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Three Leg Down Dog
Compensation p27
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Shin Dancer Bridge
Compensation p18
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Standing Backbend Clasped
Compensation manual as long as you perform at Hand
minimum the drills listed on this page. Compensation p23
DAY 6 3 : O S C A R
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 6 4 : O S C A R
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 6 5 : PA PA M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Lifting Table
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p19
times total).
Shoulder Screw
Spend more time in General if you need it on your
Mobility p26
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Prayer Shoulder Plyo
listed on this page. Mobility p20
Shirt Ripping
Mobility p25
DAY 6 6 : PA PA C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Backbend Clasped
Hand
For your Low Intensity Day, repeat the cool-down 3X Compensation p23
(three times total).
Floor Scorpion
Spend more time in General if you need it on your Compensation p10
compensation. You may also add other drills from the
Compensation manual as long as you perform at Standing Backbend
minimum the drills listed on this page. Compensation p24
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 6 8 : PA PA
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 6 9 : Q U E B E C M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Folding Shinbox Twist
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p06
times total).
Side Shoulder Cast
Spend more time in General if you need it on your
Mobility p27
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Hindu Push-up
listed on this page. Mobility p10
Sit-Thru Stretch
Mobility p28
DAY 7 0 : Q U E B E C C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Pigeon
Compensation p15
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Camel
Compensation p04
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Upward Facing Dog
Compensation manual as long as you perform at Compensation p30
minimum the drills listed on this page.
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 7 1 : Q U E B E C
[90/30X5]2 WORKOUT
Date
Ring/Strap Rocca
Press
Exercise p17
Clubbell Shoulder
Park Squat (35lbs)
Exercise p07
Base Switch
Continuous
Exercise p51
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
Then, it’s time to tally the totals. Add your lowest of the attempts from
Sit-Thru
the exercises between Flight 1 and 2 for your Score, and find the Stretch
average heart rate (add the 10 total heart rates, then divide by 10) to Mobility p28
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
DAY 7 2 : Q U E B E C
[90/30X5]2 WORKOUT
Date
Ring/Strap Rocca
Press
Exercise p17
Clubbell Shoulder
Park Squat (35lbs)
Exercise p07
Base Switch
Continuous
Exercise p51
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
Then, it’s time to tally the totals. Add your lowest of the attempts from
Sit-Thru
the exercises between Flight 1 and 2 for your Score, and find the Stretch
average heart rate (add the 10 total heart rates, then divide by 10) to Mobility p28
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
DAY 7 3 : R O M E O M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Twisting Lunge
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p32
times total).
Shinbox Switch
Spend more time in General if you need it on your
Mobility p24
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Rolling Shoulder Blade
listed on this page. Mobility p23
Backstroke
Mobility p04
DAY 7 4 : R O M E O C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Twisted Lunge
Compensation p29
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Sphinx
Compensation p22
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Sleeping Warrior
Compensation manual as long as you perform at Compensation p21
minimum the drills listed on this page.
Downward Facing Dog
Compensation p06
DAY 7 5 : R O M E O
AFAP/T WORKOUT
Date
Chin-up 30 reps
Exercise p79
Chin-up 30 reps
Exercise p79
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Rocking shin Lunge
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p22
times total).
Shoulder Screw
Spend more time in General if you need it on your
Mobility p26
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Hollow Body Crunch
listed on this page. Mobility p13
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Shin Lunge
Compensation p19
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Floor Scorpion
Compensation p10
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Shoulder Bridge
Compensation manual as long as you perform at Compensation p20
minimum the drills listed on this page.
Wind Removing
Compensation p31
DAY 7 9 : S I E R R A
20/10X8+60 WORKOUT
Date
Jump Switch
Exercise p74
Parallette/Box
Planche Press
Exercise p34
Spinal Rock
Straddle
Exercise p55
Tadpole Sprawl
Exercise p59
Jump Switch
Exercise p74
Parallette/Box
Planche Press
Exercise p34
Spinal Rock
Straddle
Exercise p55
Tadpole Sprawl
Exercise p59
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Prayer Shoulder Plyo
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p20
times total).
Tripod Overhead
Spend more time in General if you need it on your
Mobility p31
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Floor Hip Worm
listed on this page. Mobility p05
Leg Swing
Mobility p17
DAY 8 2 : TA N G O C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Backbend
Compensation p24
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Shin Dancer Bridge
Compensation p18
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Flying Locust
Compensation manual as long as you perform at Compensation p11
minimum the drills listed on this page.
King Dancer Basic
Compensation p13
DAY 8 3 : TA N G O
4/1X4 WORKOUT
Date
Clubbell Gama
Cast (35lbs)
Exercise p06
Ring/Strap Cradle
Exercise p21
Sandbag Clean
Squat
Exercise p89
Kong
Exercise p47
Clubbell Gama
Cast (35lbs)
Exercise p06
Ring/Strap Cradle
Exercise p21
Sandbag Clean
Squat
Exercise p89
Kong
Exercise p47
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Shinbox Switch
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p24
times total).
Inside Shoulder Circle
Spend more time in General if you need it on your
Mobility p14
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Hindu Push-up
listed on this page. Mobility p10
DAY 8 6 : U N I F O R M C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Sphinx
Compensation p22
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Locust
Compensation p14
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Upward Facing Dog
Compensation manual as long as you perform at Compensation p30
minimum the drills listed on this page.
DAY 8 7 : U N I F O R M
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 8 8 : U N I F O R M
EMOTM WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 8 9 : V I C T O R M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Lifting Table
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p19
times total).
Prone Shoulder Circle
Spend more time in General if you need it on your
Mobility p21
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Rocking Shin Lunge
listed on this page. Mobility p22
DAY 9 0 : V I C T O R C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Standing Backbend Clasped
Hand
For your Low Intensity Day, repeat the cool-down 3X Compensation p23
(three times total).
Three Leg Down Dog
Spend more time in General if you need it on your Compensation p27
compensation. You may also add other drills from the
Compensation manual as long as you perform at Shin Lunge
minimum the drills listed on this page. Compensation p19
DAY 9 1 : V I C T O R
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 9 2 : V I C T O R
AMRAP WORKOUT
Date
Then, it’s time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 9 3 : W H I S K E Y M O B I L I T Y
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Windshield Wiper
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p33
times total).
Lifting Camel
Spend more time in General if you need it on your
Mobility p18
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Shoulder Screw
listed on this page. Mobility p26
Twisting Lunge
Mobility p32
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Seated Spinal Twist
Compensation p17
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Standing Forward Fold
Compensation p25
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Floor Scorpion
Compensation manual as long as you perform at Compensation p10
minimum the drills listed on this page.
Twisted Lunge
Compensation p29
Pigeon
Compensation p15
DAY 9 5 : W H I S K E Y
[90/30X5]2 WORKOUT
Date
Kettlebell Figure
Eight (24kgs)
Exercise p41
Parallette/Box
Planche Press
Exercise p34
Ring/Strap
Lawnmower
Exercise p13
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
Kettlebell Figure
Eight (24kgs)
Exercise p41
Parallette/Box
Planche Press
Exercise p34
Ring/Strap
Lawnmower
Exercise p13
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Knee to Chest Push Kick
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p16
times total).
Inside Shoulder Circle
Spend more time in General if you need it on your
Mobility p14
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Tripod Overhead
listed on this page. Mobility p31
Handcuff
Mobility p09
DAY 9 8 : X R AY C O M P E N S AT I O N
Date
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Upward Facing Dog
Compensation p30
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Locust
Compensation p14
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Shin Dancer Bridge
Compensation manual as long as you perform at Compensation p18
minimum the drills listed on this page.
Clasped Hand Forward Fold
Compensation p05
DAY 9 9 : X R AY
AFAP/T WORKOUT
Date
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Prone Shoulder Circle
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p21
times total).
Floor hip Worm
Spend more time in General if you need it on your
Mobility p05
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Handcuff
listed on this page. Mobility p09
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Three Leg Down Dog
Compensation p27
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Flying Locust
Compensation p11
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Clasped Hand Forward Fold
Compensation manual as long as you perform at Compensation p05
minimum the drills listed on this page.
Wind removing
Compensation p31
DAY 1 0 3 : YA N K E E
20/10X8+60 WORKOUT
Date
Clubbell Two-
Handed Head Cast
(35lbs)
Exercise p09
Sandbag Clean
Squat
Exercise p89
Kettlebell Push
Press (24kgs)
Exercise p42
Tadpole Sprawl
Exercise p59
Clubbell Two-
Handed Head Cast
(35lbs)
Exercise p09
Sandbag Clean
Squat
Exercise p89
Kettlebell Push
Press (24kgs)
Exercise p42
Tadpole Sprawl
Exercise p59
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
Hitchhiker
For your No Intensity Day, repeat the warm-up 3X (three
Mobility p12
times total).
Rolling Shoulder Blade
Spend more time in General if you need it on your
Mobility p23
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
Backstroke
listed on this page. Mobility p04
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. Seal
Compensation p16
For your Low Intensity Day, repeat the cool-down 3X
(three times total). Sleeping Warrior
Compensation p21
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Downward Facing Dog
Compensation manual as long as you perform at compensation p06
minimum the drills listed on this page.
Upward Facing Dog
Compensation p30
DAY 1 0 7 : Z U L U
AFAP/T WORKOUT
Date
Chin-up reps: 50
Exercise p79
Chin-up reps: 50
Exercise p79