O Course Workout: Nov Week 1

Building up the cardio base this week…

Day 1 Day 2 Day 3
Run – Swim – Run or third option of cardio

Run 1.5 mile easy
Run 1.5 mile timed

Swim 500yds timed
Swim 1000m with fins

Run 3 miles

 Optional if no pool is available 

Bike pyramid 25 min
Elliptical pyramid 25



Lift and PT Mix:

Warmup Pushups + 50yd run pyramid:
1 pullup / pushup, 50yd run, 2 pull/pushups, 50yd run, 3 pull / pushups.
Stop at 10 . light stretch

Repeat 4 times
Pushups 1 min
Situps 2 min

push press 10-15
(weight or log)
pullups max reps
MJDB#2 – 15 reps
bear crawl 50m or up /down one flight of steps

FAST Cardio of your choice:  500m swim, 1.5 mile timed run, or BOTH

Easy Day

Rest and

Foam Roller 30 min – whole body

Day 4 Day 5 Day 6
Cardio Day

Run / Ruck / Swim or pick another non impact option like row, bike, elliptical if needed.

Run 30 min – distance? Every 5 min – stop and do max pullups / pushups

Ruck 30 min – distance? Every 10 min – stop and do 30 squats with ruck

Swim 30 min – no fins -distance?

1/4 mile warm up
squats 20
1/2 squats 20
lunges 10/leg
butt kickers 30 seconds
leg swings 10/leg

Repeat 10 times
easy swim 100m at 8-10 strokes per breath


1 mile swim

4 mile run

4 mile ruck

mix in 100 pullups, 200 pushups, 300 squats during event…

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I am very excited to have conqueranycourse up and running, where I can finally share everything I’ve learned over the years about fitness and nutrition. I’ll be adding a lot of content over the next few weeks, but if there is something you would like to suggest or just talk about, feel free to leave your comments here…for the meantime, the forum is currently Under Development. Please check back soon

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