I've finally completed the structuring of the workout I'm going to be doing for the next five weeks. If anyone see something that looks like it should be changed, looks pointless, or has some more tips on what I should throw in, please speak on it.


Week 1


Day 1 (Hard):

Max out pushups: _____
Max out Situps: _____
2 Mile Run: ________
Max out Pullups: _____
100 Meter Swim (Nonstop, Any Stroke): ___
3 Mile March w/ 40 lb. Pack in 1 hr: ___

Day 2 (Easy):

20 Min Station. Bike 140 BPM: ___
Jump Rope (Nonstop) 10 mins: ___
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 3 (Hard):

3x 30 seconds (Nonstop, MAX) Pushups _____,_____,_____
3 Mile Run (8 min. pace) ___
Rope Climb or 3x (max reps) Pullups and Chin-ups: _____ & _____
Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________

Day 4 (Easy):

20 Min Station. Bike 140 BPM: ___
10x 40 yd. Sprints (30 sec rests) ___
15m swim (Full BDUs & Boots)
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 5 (Hard):

Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________

Day 6 (Easy):

3x Pushups then situps for 30 seconds _____,_____,_____,_____,_____,_____
3x (max reps) Pullups and Chin-ups: _____ & _____
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 7 (REST)


Week 2


Day 1 (Hard):

Forced march with 50 lb. ruck; 8 miles in 2 hr 40 min cross country. _________
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 2 (Easy):

20 Min Station. Bike 140 BPM: ___

Day 3 (Hard):

3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
5 Mile Run (8 min. pace) ___
3x 50 Rep Squats w/ 40 lb. Ruck
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 4 (Easy):

300m swim CSS

Day 5 (Hard):

Forced march with 50 lb. ruck; 10 miles in 4 hr cross country. _________
Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___

Day 6 (Easy):

3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
20 Min Station. Bike 160 BPM: ___
15m swim (Full BDUs & Boots)

Day 7 (REST)

Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___
Reg. Pushups: 5P, 5C, 7P, 7C ___
Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___


Week 3


Day 1 (Hard):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
4 Mile Run (7 min. pace) ___
4x 50 Rep Squats w/ 50 lb. Ruck Triangle Pushups (Until Failure) _____

Day 2 (Easy):

20 Min Station. Bike 160 BPM: ___
Jump Rope (Nonstop) 12 mins: ___
Triangle Pushups (Until Failure) _____

Day 3 (Hard):

Forced march with 60 lb. Ruck; 12 miles in 4 hr cross country. _________

Day 4 (Easy):

Swim 400m
Triangle Pushups (Until Failure) _____

Day 5 (Hard):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
6 Mile Run (7 min. pace) ___
Triangle Pushups (Until Failure) _____

Day 6 (Easy):

20 Min Station. Bike 160 BPM: ___
Jump Rope (Nonstop) 10 mins: ___
15m swim (Full BDUs & Boots)

Day 7 (REST)

Triangle Pushups (Until Failure) _____


Week 4


Day 1 (Hard):

Forced march with 60 lb. ruck; 8 miles in 2 hr 40 min cross country. _________
Triangle Pushups (7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 2 (Easy):

Swim 400m
4x (max reps) bar dips
4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___

Day 3 (Hard):

6 Mile Run (7 min. pace) ___
3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____

Day 4 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
25 Min Station. Bike 160 BPM: ___
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 5 (Hard):

Forced march with 75 lb. Ruck; 12 miles in 4 hr cross country. _________
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 6 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
Jump Rope (Nonstop) 15 mins: ___

Day 7 (REST)

Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___


Week 5


Day 1 (Hard):

3 Mile Run (6 min. pace) ___
Swim 400m CSS
3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____

Day 2 (Easy):

Jump Rope (Nonstop) 12 mins: ___
Max out Situps: _____
2 Mile Run: ________

Day 3 (Hard):

Max out pushups: _____
4x (max reps) bar dips
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 4 (Easy):

Swim 400m

Day 5 (Hard):

Forced march with 75 lb. ruck; 18 miles in 6 hr cross country. _________

Day 6 (Easy):

4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___
Jump Rope (Nonstop) 12 mins: ___
Triangle Pushups: 7P,7C,12P,12C) ___
Reg. Pushups: 7P,7C,12P,12C ___
Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___

Day 7 (REST)

That's it. Let me know what you think.