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180 Endurance Phase

Week 21 (Endurance) 4 Week Cycle with Test Week


Here we go! These workouts may end up going over 1 hour. If you are limited on time start them and just stop when you are out of time. Try to finish under an hour.
Scaling: Train Smart. Use less load than you think, and take off weight if it gets too heavy. This is a chipper workout (just chip away at it) DO NOT SPRINT. 60 - 70% effort on these.


Day 1


Warm Up 1 Mile Run Stretch Top To Bottom
With Sandbag: 200 Step Ups 20”, 100 Ground to Shoulder, 100 Back Squats, 1 Mile Sandbag Carry Back Rack
Cool Down 400m Slow Jog Stretch Top to Bottom

Day 2


Warm Up 20 Push Ups, 10 Pull Ups, 20 Squats, 20 Alt Lunges, 5 Min Plank Stretch Top to Bottom
20 Min Bar Hang Advanced Athletes Use a Towel (throw towel over bar and hang on... ) If you drop off the bar, stop the 20 min timer.
Run 200m and do 10 Push Ups Start Timer and Back On the Bar
You are done when you hit 20 Min Total Bar Hanging Time.

Day 3 
Ruck as far and as long as you can. Don’t short change yourself. If you can get 3+ hours in go for it!
Be sure to warm up and stretch before and after.

Day 4


Rest Day During Endurance Training this is an off day. No Training. Eat Clean and Stretch, Foam Roll, Get a Massage Etc.

Day 5
Run Day!
Warm Up 400m Jog
Complete Stretch Top To Bottom

4 x 1 Mile Runs
Rest 3 Min Between Each 1 Mile Run and Stretch. Cool Down

Day 6
PT Day!
Warm Up Complete Stretch Top To Bottom
40 Min On the Clock
20 Push Ups
20 Sit Ups
20 Air Squats
20 Alt Lunges
20 Arm Haulers
20 4 Count Flutter Kicks 20 Leg Levers
20 4 Count Jumping Jacks Repeat this for 40 Min
Cool Down Complete Stretch Top To Bottom

Day 7
Rest Day 2 Get Outside and Be Active
www.sgptonline.com
Page: 50

Week 22 (Endurance Week 2)

Day 1


Warm Up Complete Stretch Top To Bottom Sandbag Day!
Warm Up Rom Drills and 200m Run Stretch
10 Rounds for Time:
400m Run with Sandbag
50 Alt Step Ups w/SB
20 Alt Walking Lunge with SB Overhead
Rest 2 Min
Max Plank Hold with SB on Back Max Wall Sit with SB on Lap
Cool Down Foam Roll Stretch Top To Bottom

Day 2
Warm Up Complete Stretch Top To Bottom Challenge Day!
20 Min Time
Sandbag Get Ups
10 Min Time Cap
Burpees
Cool Down Foam Roll Stretch Top To Bottom


Day 3 Ruck Day!


Ruck as far and as long as you can. Don’t short change yourself. If you can get 3+ hours in go for it!
Be sure to warm up and stretch before and after.

Day 4


Rest Day During Endurance Training this is an off day. No Training. Eat Clean and Stretch, Foam Roll, Get a Massage Etc.

Day 5 Run Day!


Warm Up 400m Jog
Complete Stretch Top To Bottom
4 x 400m Sprints
100 Push Ups
Rest 3 Min Between Each 1 Mile Run and Stretch. Cool Down
www.sgptonline.com
Page: 52

Day 6


PT Day!
Warm Up Complete Stretch Top To Bottom 40 Min On the Clock
20 Push Ups
20 Sit Ups
20 Air Squats
20 Alt Lunges
20 Arm Haulers
20 4 Count Flutter Kicks 20 Leg Levers
20 4 Count Jumping Jacks Repeat this for 40 Min
Cool Down Complete Stretch Top To Bottom

 

Day 7
Rest Day 2 Get Outside and Be Active

Week 23 Endurance Week 3

Day 1


Warm Up Stretch Top To Bottom
10K Run with 20 Air Squats, 20 Push Ups, 20 Sit Ups Every 10 Min. Set your timer and stop every 10 minutes and complete the PT.
Cool Down Stretch Top To Bottom

Day 2


Warm Up Stretch Top To Bottom
10k Row or Swim
Cool Down Stretch Top To Bottom

Day 3
Warm Up Stretch Top to Bottom
10K Ruck with 10 - 15% Of your Body weight for Advanced Athletes, 5 - 10% for Beginner.
Cool Down Stretch Top To Bottom

Day 4

Rest Day! Foam Roll, Massage or Stretch

Day 5
Warm Up Stretch Top to Bottom
Stair Workout! Find a good set of stairs. Run Up them for 20 Min!
20 Min on the Clock. Only run the clock when you are climbing the stairs. Your walk down is rest, stop the clock on the walk down.
Cool Down Stretch Top To Bottom
Day 6


Warm Up Max Effort Plank Hold Stretch Top To Bottom
20 Min Plank: Every Time You Put a Knee Down or Rest Do 5 Burpees. Cool Down Stretch Top To Bottom


Day 7


Rest Day Foam Roll, Massage or Stretch

Week 24 Endurance Week 4

Day 1

Warm Up Stretch Top To Bottom
Single Mode Mother F#$*ER
300 Weighted Step Ups 20”/16” With 5 - 10% of Your Body Weight. Carry how you wish.
Reward Chart:
If you complete unbroken: 50 Push Ups
1 Rest or Break: 75 Push Ups
2 - 5 Rests: 100 Push Ups
5+ Rests: Run 1 Mile Do 50 Push Ups and 20 Pull Ups
Cool Down Stretch Top To Bottom

Day 2: Rest Day (We are moving rest days around due to loads and movements)

Day 3:


Warm Up Stretch Top To Bottom
Run/Ruck or Swim
Goal is 2 Hours or More! Go the distance!!
Cool Down Stretch Top To Bottom


Day 4:

Warm Up Stretch Top To Bottom PT Day

30 Min on the Clock
Start out with:

10 Push Ups

5 Pull Ups

10 Sit Ups
10 Squats

Rest 30 Seconds: Add 1 Rep to Each Movement. Rinse and repeat.

 

Day 5:
Active Recovery: LSD Run Ruck Swim 1 Hour Foam Roll, Stretch, Massage
Day 6:
Warm Up Top To Bottom Stretch Hill Sprint Day!
Find a nice hill.
5 Sprints 50% 5 Sprints 60% 5 Sprints 70% 5 Sprints 80% 5 Sprints 90%
Cool Down Stretch Top To Bottom

 

Day 7
Rest Day!

Week 25 Endurance Week 5 Test Week!


Day 1:


Warm Up Stretch Top To Bottom
Run 400m at a 60% Pace
Let Heart Rate Recover

1.5 Mile SPRINT! GO 100% Race Pace!

100 Burpees Reward
Cool Down Stretch Top To Bottom

Day 2:


Warm UP Stretch Top To Bottom

Ruck or Swim 2 Hours Moderate Pace

Cool Down Stretch Top to Bottom

Day 3:


Warm Up Complete 10 Push Ups, 5 Pull Ups, 10 Sit Ups, 10 Squats Stretch Top To Bottom

Complete:

2 Min Max Effort Unbroken Push Ups

Rest 2 Min

2 Min Max Effort Curl Ups (Feet Secured Flat Arms Crossed Fingers on Shoulder Blades)

Rest 2 Min

Max Effort Pull Ups

Rest 2 Min

2 Min Max Effort Air Squats

If you PR all: 5 Min Plank

If you PR 3: 7 Min Plank

If you PR 2: 10 Min Plank

If you PR 1: Run 1 Mile 10 Min Plank 100 Push Ups

Day 4:


Warm Up Stretch Top To Bottom
5 rounds:
20 Jumping Squats With 20# On Back Rack
50 4 Count Mtn Climbers
50 4 Count Flutter Kicks
10 Sandbag Overhead Toss (From the ground throw the sandbag over your head behind you sprint to it and repeat)
Cool Down Stretch Top To Bottom

Day 5:


Rest Day
Foam Roll, Stretch, Massage Swim/Row or Bike Day 6:
Warm Up Stretch Top To Bottom

3 Rounds For Time: 200m Sandbag Overhead Walking Lunge, 50 Sit Ups, 20 Dips.

Cool Cool Down Top To Bottom Stretch

Day 7:
Rest Day!