Written By Bobby Maximus Tactical Training Program Month Three Special Ops Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout AM: Workout: Workout: Workout AM: Workout: Workout: REST
3x20 Squat 60 minute Run or Row 3x10 Shoulder Dislocate 100x TGU @ 15# DB 10 minute Row @ Easy 120 minute hike with
3x20m Walking Lunge Goal here is to get a good Then: pace 25lbs pack. Goal is to
sweat. If you are running “The Holy Trinity”
3x5 Goblet Squat @ 25# Then: travel as much distance as
the goal is 10km. If you
Then: Pull-up + Workout PM: 6x (30sec Work/30sec possible in 120 minutes.
are rowing the goal is
Work Up To Heavy Deadlift Push-up + 60 minute Run or Swim or Rest) Row @ >150m per Ideally there will be some
15,400m
Then: Dip Row @ Easy Pace 30sec Interval terrain changes and hills.
5x2 Deadlift @ 80% 1RM Max Reps of each Three Total Blocks
Rest 3 minutes between sets movement in 45 minutes Rest 4 minutes between
Then: Then: each block
300sec Plank Hold 5-10 minute Row @ Easy Then:
(done in 30sec sets as strict Pace Cool Down
Then:
as possible)
500m Row For Time
Then:
Workout PM: Cool Down
10 minute Run @ Easy
pace
Then:
10km Run For Time
Then:
Cool Down

A B C D E F G
Written By Bobby Maximus Tactical Training Program Month Three Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout AM: Workout: Workout: Workout AM: Workout: Workout: REST
3x10 Shoulder Dislocate 60 minute Run or Row 3x10 Shoulder Dislocate 100x TGU @ 15# DB 10 minute Row @ Easy 120 minute hike with
Then: Goal here is to get a good Then: pace 25lbs pack. Goal is to
sweat. If you are running “The Holy Trinity” Then: travel as much distance as
2x (30sec Work/30sec
the goal is 10km. If you 5x500m Row
“Rest”) Push Press @ 2 x Pull-up + Workout PM: possible in 120 minutes.
are rowing the goal is Rest 2 minutes between
15# Dumbbells Push-up + 60 minute Run or Swim or Intervals Ideally there will be some
15,400m
Three Sets, Rest 2 minutes Dip Row @ Easy Pace First Interval @ ~15 split terrain changes and hills.
between each Max Reps of each seconds slower than PR
Then: movement in 45 minutes Then each interval after
Work Up To Heavy Bench Then: that go faster.
Press 5-10 minute Row @ Easy The final interval is all-out
Then: Pace Then:
Then: Cool Down
5x2 Bench Press @ 80%
1000m Row For Time
1RM Then:
Rest 3 minutes between sets Cool Down
Then:
300sec Plank Hold
(done in 30sec sets as strict
as possible)

Workout PM:
10 minute Run @ Easy
pace
Then:
5km Run For Time
Then:
Cool Down

A B C D E F G
Written By Bobby Maximus Tactical Training Program Month Three Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout AM: Workout: Workout: Workout AM: Workout: Workout: REST
3x20 Squat 60 minute Run or Row 3x10 Shoulder Dislocate 100x TGU @ 15# DB 10 minute Row @ Easy 120 minute hike with 25lbs
3x20m Walking Lunge Goal here is to get a good Then: pace pack. Goal is to travel as
3x5 Goblet Squat @ 25# sweat. If you are running “The Holy Trinity” Then: much distance as possible
Then: the goal is 10km. If you Pull-up + Workout PM: 6x (30sec Work/30sec in 120 minutes. Ideally
Work Up To Heavy Deadlift are rowing the goal is Push-up + 60 minute Run or Swim or Rest) Row @ >160m per there will be some terrain
Then: 15,400m Dip Row @ Easy Pace 30sec Interval changes and hills.
6x2 Deadlift @ 85% 1RM Max Reps of each Three Total Blocks
Rest 3 minutes between sets movement in 45 minutes Rest 4 minutes between
Then: Then: each block
300sec Plank Hold 5-10 minute Row @ Easy Then:
Pace
(done in 30sec sets as strict Cool Down
Then:
as possible) 1500m Row For Time
Then:
Workout PM: Cool Down
10 minute Run @ Easy
pace
Then:
1.5 mile Run For Time
Then:
Cool Down

A B C D E F G
Written Bobby Maximus Tactical Training Program Month Three Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout AM: Workout: Workout: Workout AM: Workout: Workout: REST
3x10 Shoulder Dislocate 60 minute Run or Row 3x10 Shoulder Dislocate 100x TGU @ 15# DB 10 minute Row @ Easy 180 minute hike with 25lbs
Then: Goal here is to get a good Then: pace pack. Goal is to travel as
2x (30sec Work/30sec sweat. If you are running “The Holy Trinity” Then: much distance as possible
“Rest”) Push Press @ 2 x the goal is 10km. If you Pull-up + Workout PM: “Can’t Vs. Won’t” in 180 minutes. Ideally
15# Dumbbells are rowing the goal is Push-up + 60 minute Run or Swim or 30sec Row + there will be some terrain
Three Sets, Rest 2 minutes 15,400m Dip Row @ Easy Pace 90sec Rest changes and hills.
between each Max Reps of each As many intervals as
Then: movement in 45 minutes possible.
Work Up To Heavy Bench Then: Start at 140m for the first
Press 5-10 minute Row @ Easy interval. After that you
Pace
Then: must get one more meter
Then:
6x2 Bench Press @ 85% each interval (i.e. 140m,
2000m Row For Time
1RM Then: 141m, 142m, 143m, etc)
Rest 3 minutes between sets Cool Down The workout stops when
Then: you can’t or won’t go up in
300sec Plank Hold meters each round. Goal is
(done in 30sec sets as strict 50 rounds.
as possible) Then:
Cool Down
Workout PM:
10 minute Run @ Easy
pace
Then:
5x400m Sprint
Rest 5 minutes between
each
Then:
Cool Down

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