This is not a generic plan. It is a hybrid engineering system designed for the athlete who wants to cross the finish line strong—fearing no Sled Push and having enough lung capacity left for the Wall Balls.

• Duration: 16 Weeks


• Cycles: 3 Build Weeks + 1 Recovery Week


• Level: Intermediate - 4 Running sessions + 2 Gym sessions


• Rest: 2 Full Rest Days to absorb the training load



• Phase 1: Engine Building & Max Strength (Weeks 1-8)


• 🏋️‍♂️ Gym: 1 Max Strength session for Legs + 1 Upper Body & Grip session


• 🏃 Running: 1 Threshold session (Race Pace feel) with short rest + 1 VO2 Max session (Speed) with longer rest + 1 Recovery Run + 1 Long Run



• Phase 2: Specificity & Power (Weeks 9-16)


• 🏋️‍♂️ Gym: We shift to Power and Accessory exercises. Saturdays incorporate Running + Stations.


• 🏃 Running: We maintain Threshold and VO2 Max sessions. We swap the Long Run for Race Simulations (Running + Stations)