SUMMARY
CONCEPT: This program’s focus is on endurance, featuring two endurance days per week, but still a balance with strength work. The majority of the strength work for each day that includes a barbell will consists of two if not three major lifts at various loads plus additional accessory work. Beast features the all major lifts (back/front squat, cleans, presses) with some lifts being executed twice per week.
Running distances range widely from short sprints to running for an hour. This program includes rucking, focused on the 6 mile distance, with weights ranging for 40 to 50 pounds.
There is a significant amount of volume gained throughout the program with building to heavy singles and doubles at the beginning of most strength sessions.
Written in the COVID era, this program can be easily executed in a decent garage gym.
INTENT: Increase endurance, lose body fat, maintain muscle/strength, balance between cardio and strength in programming
EQUIPMENT NEEDED: Decent garage gym – squat rack, barbell, plates (bumper preferred), dumbbells, kettlebells, alternate means of cardio (rower/assault bike)
LENGTH/FREQUENCY: 8 weeks, 5-6 days per week
DESIGN: 3-2 split, Thursday and Sundays for active recovery or rest.
EXPERIENCE LEVEL: Moderate
NAME SIGNIFICANCE: Name Significance: Beast Troop, 1-33 CAV – War Rakkasan
SCHEDULE
Monday: Endurance Day 1
Tuesday: Push/Pull & Metcon
Wednesday: Full Body & Conditioning
Thursday: Active Recovery
Friday: Full Body & Metcon
Saturday: Endurance Day 2
Sunday: Rest Day
Endurance Days: distance/time runs or rucks, full body chippers, & hero WODs
Push/Pull Days: bench, O/H press, deadlift, cleans, & accessory work
Full Body Days: push/pull & leg work
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BEAST PREVIEW
Beast W1D1
Endurance Day
STRETCH
Lower body + Back
WARMUP
Choose 1:⠀⠀
Run 1 mile / Row 2 km / Bike 120 Cal
MOBILITY
Get a deeper stretch in legs and back, both standing and sitting. Be sure to work out your calves and shoulders as well.
ENDURANCE
4 Rounds for Time
25 Air Squats
25 Leg Raises
Choose 1:
Run 1 mile / Row 2 km / Bike 120 Cal
COOL DOWN⠀
Walk 400m⠀
5 minute stretch
Beast W1D2
Push/Pull + Metcon
⠀⠀
STRETCH
Stretch out lower body and back. Continue to stretch between sets throughout the workout
WARMUP⠀⠀⠀
4 Round Grind⠀⠀
5 Pullups
10 Air Squats⠀⠀
10 Pushups ⠀⠀
10 Sit-ups⠀⠀
⠀⠀⠀
MOBILITY⠀⠀⠀
Kneeling band pulls (both knees on each arm), PVC rotations, Afghan squat sit – flair each hip out while seated. ⠀
⠀
BENCH PRESS
Build to a heavy single (9 RPE)
Reduce weight to 70%: 5×5
DEADLIFT
Build to a heavy double (8 RPE)
Reduce weight to 70%: 5×5
⠀
ACCESSORY ⠀
Dips: 2xMax⠀
Pullups: 2x Max
Incline Pushups: 2xMax
Pendlay Row: 3×12⠀⠀⠀⠀⠀
⠀⠀
METCON
20 Minute AMRAP⠀⠀⠀
10 DB Thrusters⠀
25 Situps⠀
+ Choose 1:⠀
Run 400m / Row 500m / Bike 30 Cal⠀⠀
/ 20 Burpees / 20 DU / 60 SU ⠀
⠀⠀⠀
COOL DOWN⠀⠀⠀⠀
Walk 400m⠀
Stretch 5 minutes⠀
Beast W1D3
Full Body + Conditioning⠀⠀⠀⠀
⠀⠀⠀⠀⠀
STRETCH
Spend a few minutes breaking the rust off of the legs.
WARMUP
Choose 1:⠀⠀
Run 1 mile / Row 2 km / Bike 120 Cal
STRETCH x 2
Spend 5 minutes getting a deeper stretch throughout your legs, back, and shoulders
FULL BODY
Front Squat: 3×8
Push Press: 3×8
S/A DB Rows: 3×10
DB Side Raises: 3×10
DB Front Raises: 3×10
Landmine V Row: 3×12
DB Curls: 3×12
DB Tricep Extensions: 3×12
Core 100 reps whatever you want
CONDITIONING
E3MOM for 21 Minutes
First 2 Minutes Max Cal Choose 1:
Bike / Row / DU / Burpees / Box Jumps
Third Minute: Rest
⠀⠀⠀⠀⠀⠀
COOL DOWN⠀⠀⠀⠀⠀⠀⠀
Walk 400m⠀⠀⠀⠀
Stretch 5 minutes