CHAD1000X Workout Training Plan
CHAD1000X Training Program
Welcome to the CHAD1000X training program. The goal of this training is to support your journey to completing CHAD1000X on Veteran’s Day. Whether this is your first time tackling CHAD1000X or if it is an annual benchmark, this program will help you prepare for this challenging and meaningful Hero workout.
The challenge does not necessarily lie in the movement that makes up the workout, but rather the sheer volume of repetitions. Most athletes don’t typically train with this level of volume, so this training plan has taken that into consideration. Week 1 starts with lower volume, and then that volume increases with each week’s programming. The ninth week is a de-load week and in the tenth week, we attack CHAD1000X.
Many people do CHAD1000X on Veterans Day (November 11, 2024) in mid-November. To be prepared on Veterans Day, start the 9-week training program on September 9, 2024.
Timeline
Week 1
DAY 1:
Workout Variations:
Rx’d
3 rounds for time:
20 burpees over an object
400-meter run
Intermediate
3 rounds for time:
15 burpees over an object
400-meter run
Beginner
3 rounds for time:
10 burpees
200-meter run
Accessory:
Skill Work
Rest, stretch recover
Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
Stimulus:
- 8:00-12:00
- Scale the height of the object to ensure you finish the reps in 2:00 or less.
- Scale the distance of the run to ensure you finish in 2:00 or less.
DAY 2:
Workout Variations:
Rx’d
4 rounds for reps:
:20 walking lunges (35/45-lb rucksack)
:10 rest
Rest 2:00
4 rounds for reps:
:20 box step-ups (20 inches) (35/45-lb rucksack)
:10 rest
Intermediate
4 rounds for reps:
:20 walking lunges (20/30-lb rucksack)
:10 rest
Rest 2:00
4 rounds for reps:
:20 box step-ups (20 inches) (20/30-lb rucksack)
:10 rest
Beginner
4 rounds for reps:
:20 walking lunges (unweighted)
:10 rest
Rest 2:00
4 rounds for reps:
:20 box step-ups (12 inches) (unweighted)
:10 rest
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
2 rounds:
1:00 calf roll/side
1:00 quad roll/side
Stimulus:
- 6:00 (including rest)
- Use a box height consistent with how you plan to tackle CHAD1000X on Nov. 11.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
DAY 3:
Workout Variations:
Rx’d
5 sets for time:
100-meter farmers carry (20/35 lb)
– Rest 2:00 between sets.
Intermediate
5 sets for time:
100-meter farmers carry (15/25 lb)
– Rest 2:00 between sets.
Beginner
5 sets for time:
50-meter farmers carry (10/15 lb)
– Rest 2:00 between sets.
Accessory:
Skill Work
Accumulate:
100 hollow rocks
Stretching
1 set:
200-meter cooldown walk
1:00 double-forearm stretch
Stimulus:
- 15:00-20:00
- Scale the dumbbell loading to finish this session in 20:00 or less (including rest).
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 sets:
15 good mornings (empty barbell)
15 sit-ups
:30 plank hold
Intermediate
Same as Rx’d
Beginner
3 sets:
15 good mornings (unweighted)
15 sit-ups
:30 plank hold
Accessory:
Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.
Stretching
3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
Stimulus:
- 5:00-10:00
- Substitute the good mornings for GHD hip extensions if you have access to a GHD.
- Rest as needed between movements.
- Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
- In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.
DAY 6:
Workout Variations:
Rx’d
5 rounds for max reps:
1:00 double-dumbbell floor presses (35/50 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.
Intermediate
5 rounds for max reps:
1:00 double-dumbbell floor presses (20/35 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.
Beginner
3 rounds for max reps:
1:00 double-dumbbell floor presses (10/15 lb)
1:00 double-dumbbell bent over rows
– Rest 2:00 between rounds.
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
Stimulus:
- 20:00 (including rest)
- Use a load that allows you to complete roughly 10-15+ reps/round of each movement when fresh.
DAY 7: REST
Week 2
DAY 1:
Workout Variations:
Rx’d
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 double-dumbbell deadlifts (35/50 lb)
:10 rest
Intermediate
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 double-dumbbell deadlifts (20/35 lb)
:10 rest
Beginner
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 single-dumbbell sumo deadlifts (15 lb)
:10 rest
Accessory:
Skill Work
Accumulate:
100 hollow rocks
Stretching
2 sets:
:30 frog stretch
:30 couch stretch/leg
Stimulus:
- 6:00 (including rest)
- Use a dumbbell loading that allows you to keep moving for the entire interval.
DAY 2:
Workout Variations:
Rx’d
3 rounds for time:
400-meter run
21 single-dumbbell swings (35/50 lb)
6 single-dumbbell bent-over rows/arm
Intermediate
3 rounds for time:
400-meter run
21 single-dumbbell swings (20/35 lb)
6 single-dumbbell bent-over rows/arm
Beginner
3 rounds for time:
200-meter run
21 single-dumbbell swings (10/15 lb)
6 single-dumbbell bent-over rows/arm
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
1 set:
1:00 doorway pec stretch/side
Stimulus:
- 8:00-12:00
- Scale the distance of the run to finish in 2:00 or less.
- Scale the dumbbell loading to finish the swings in 1-2 sets in each round.
DAY 3:
Workout Variations:
Rx’d
For time:
150 weighted step-ups (35/45-lb rucksack)
Intermediate
For time:
150 weighted step-ups (20/30-lb rucksack)
Beginner
For time:
75 step-ups (12 inches) (unweighted)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
Stimulus:
- 10:00-15:00
- Aim to maintain an average pace of at least 10 step-ups per minute.
- Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
For time:
100 burpees to a target (12 inches)
Intermediate
For time:
75 burpees to a target (6 inches)
Beginner
For time:
50 burpees (no target)
Accessory:
Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.
Stretching
Accumulate:
1:00 foam roll calf/leg
Stimulus:
- 8:00-12:00
- If you can not maintain at least 8 reps per minute, scale the reps and height of the jump.
- Use a dumbbell loading for the skill work that allows you to complete all 10 reps unbroken. Increase the loading as you are able.
DAY 6:
Workout Variations:
Rx’d
3 sets:
10 staggered-stance good mornings/leg (empty barbell)
20 alternating V-ups
Intermediate
Same as Rx’d
Beginner
3 sets:
10 staggered-stance good mornings/leg (unweighted)
15 sit-ups
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
Stimulus:
- 8:00-12:00
- Rest as needed between movements.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
DAY 7: REST
Week 3
DAY 1:
Workout Variations:
Rx’d
2 sets for time:
800-meter ruck/jog (35/45-lb rucksack)
– Rest 2:00 between sets.
Intermediate
2 sets for time:
800-meter ruck/jog (20/30-lb rucksack)
– Rest 2:00 between sets.
Beginner
2 sets for time:
400-meter jog
– Rest 2:00 between sets.
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
Stimulus:
- 15:00-20:00 (including rest)
- Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 2:
Workout Variations:
Rx’d
For time:
50 V-ups
400-meter run
30 double-dumbbell deadlifts (35/50 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses
Intermediate
For time:
50 V-ups
400-meter run
30 double-dumbbell deadlifts (20/35 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses
Beginner
For time:
40 sit-ups
200-meter run
30 double-dumbbell deadlifts (10/15 lb)
20 double-dumbbell hang power cleans
10 double-dumbbell push presses
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side
Stimulus:
- 8:00-12:00
- Scale the dumbbell loading to allow you to complete all movements in 3 sets or less.
DAY 3:
Workout Variations:
Rx’d
8 rounds for reps:
:20 box step-ups (20 inches)
:10 rest
Rest 2:00
4 rounds for reps:
:20 ruck-weighted walking lunges (35/45-lb rucksack)
:10 rest
Intermediate
8 rounds for reps:
:20 box step-ups (20 inches)
:10 rest
Rest 2:00
4 rounds for reps:
:20 ruck-weighted walking lunges (20/30-lb rucksack)
:10 rest
Beginner
8 rounds for reps:
:20 box step-ups (12 inches)
:10 rest
Rest 2:00
4 rounds for reps:
:20 walking lunges (unweighted)
:10 rest
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 sit-and-reach stretch
Stimulus:
- 8:00 (including rest)
- Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 sets:
20 good mornings (empty barbell)
1:00 plank hold
Intermediate
Same as Rx’d
Beginner
3 sets:
20 good mornings (unweighted)
:30 plank hold
Accessory:
Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.
Stretching
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
Stimulus:
- 6:00-12:00
- Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
- Substitute the good mornings for GHD hip extensions if you have access to a GHD.
- Rest as needed between movements.
- In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.
DAY 6:
Workout Variations:
Rx’d
5 rounds for time:
15 single-dumbbell push jerks (35/50 lb)
12 double-dumbbell bent-over rows
9 single-arm dumbbell sumo deadlift high pulls
Intermediate
5 rounds for time:
15 single-dumbbell push jerks (20/35 lb)
12 double-dumbbell bent-over rows
9 single-arm dumbbell sumo deadlift high pulls
Beginner
5 rounds for time:
12 single-dumbbell push jerks (10/15 lb)
9 double-dumbbell bent-over rows
6 single-arm dumbbell sumo deadlift high pulls
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
Stimulus:
- 8:00-12:00
- Scale the dumbbell loading to allow you to complete all movements in 3 sets or less.
DAY 7: REST
Week 4
DAY 1:
Workout Variations:
Rx’d
For time:
50-40-30-20-10
Push-ups
25-20-15-10-5
Jumps to or over an object
Intermediate
For time:
25-20-15-10-5
Push-ups
Jumps to or over an object
Beginner
For time:
20-15-10-5
Push-ups from the knees
Jumps to or over an object
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
1 set:
1:00 doorway pec stretch/side
Stimulus:
- 10:00-15:00
- Scale the reps of the push-ups to finish the first set in 3:00 or less.
- The height of the object should allow you to keep moving and minimize any extended breaks.
DAY 2:
Workout Variations:
Rx’d
5 sets for total reps:
:30 double-dumbbell deadlifts (35/50 lb)
:30 rest
:30 alternating single-dumbbell Cossack squats
:30 rest
Intermediate
5 sets for total reps:
:30 double-dumbbell deadlifts (20/35 lb)
:30 rest
:30 alternating single-dumbbell Cossack squats
:30 rest
Beginner
5 sets for total reps:
:30 double-dumbbell deadlifts (10/15 lb)
:30 rest
:30 alternating Cossack squats
:30 rest
Accessory:
Skill Work
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
Stretching
Accumulate:
1:00 foam roll IT band/leg
Stimulus:
- Complete 8 or more reps in each :30 interval
- Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.
- In today’s skill work, move for as much of the interval as possible. As a challenge, hold a med ball on your chest during the flutter kicks and twist with it during the Russian twists.
DAY 3:
Workout Variations:
Rx’d
5 sets for time:
150-meter double-kettlebell front-rack carry (26/35 lb)
– Rest 2:00 between sets.
Intermediate
5 sets for time:
150-meter double-kettlebell front-rack carry (18/26 lb)
– Rest 2:00 between sets.
Beginner
5 sets for time:
150-meter single-dumbbell front-rack carry (10/15 lb)
– Rest 2:00 between sets.
Accessory:
Skill Work
Accumulate:
100 hollow rocks
Stretching
Accumulate:
30 reach, roll, and lift
Stimulus:
- Complete each set in 2:30 or less.
- Scale the load of the kettlebells to complete each carry in 2 sets or less. Push to go unbroken.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 rounds for time:
1,000-meter run
80 double-unders
Intermediate
3 rounds for time:
1,000-meter run
1:00 double-under attempts
Beginner
3 rounds for time:
400-meter run
1:00 single-unders
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
1 set:
1:00 foam roll calves/side
1:00 standing calf stretch/side
Stimulus:
- 18:00-24:00
- Scale the distance of the run and difficulty of the jump rope to finish each round within 6:00-8:00.
DAY 6:
Workout Variations:
Rx’d
3 sets:
10 good mornings (empty barbell)
20 weighted single-dumbbell sit-ups (35/50 lb)
Intermediate
3 sets:
10 good mornings (empty barbell)
20 weighted single-dumbbell sit-ups (20/35 lb)
Beginner
3 sets:
10 good mornings (unweighted)
15 sit-ups
Accessory:
Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.
Stretching
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
Stimulus:
- 8:00-12:00.
- If you have access to a GHD, consider substituting the weighted situps with 10-20 GHD sit-ups per round.
- Rest as needed between movements.
- In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.
DAY 7: REST
Week 5
DAY 1:
Workout Variations:
Rx’d
For time:
250 weighted step-ups (20 inches) (35/45-lb rucksack)
Intermediate
For time:
250 weighted step-ups (20 inches) (20/30-lb rucksack)
Beginner
For time:
125 step-ups (12 inches) (unweighted)
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Stimulus:
- 15:00-25:00
- Aim to maintain an average pace of at least 10 step-ups per minute.
- Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
DAY 2:
Workout Variations:
Rx’d
3 rounds for reps:
2:00 double-dumbbell renegade rows (20/35 lb)
2:00 double-dumbbell shoulder presses
2:00 run
– Rest 1:00 after each movement.
Intermediate
3 rounds for reps:
2:00 double-dumbbell renegade rows (15/25 lb)
2:00 double-dumbbell shoulder presses
2:00 run
– Rest 1:00 after each movement.
Beginner
3 rounds for reps:
2:00 single-dumbbell upright rows (10/15 lb)
2:00 single-dumbbell shoulder presses
2:00 jog
– Rest 1:00 after each movement.
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
1 set:
1:00 banded shoulder stretch/arm
Stimulus:
- 26:00 (including rest)
- The dumbbell loading should allow you to complete a minimum of 20 reps in each movement.
- Aim to complete at least 200 meters in the 2:00 of running, with advanced athletes pushing for 400 meters or more. If you are running inside, set up a shuttle run (25 feet out and 25 feet back).
DAY 3:
Workout Variations:
Rx’d
7 sets for total reps:
1:00 weighted squats (35/45-lb rucksack)
1:00 rest
Intermediate
7 sets for total reps:
1:00 weighted squats (20/30-lb rucksack)
1:00 rest
Beginner
5 sets for total reps:
1:00 air squats
1:00 rest
Accessory:
Skill Work
Accumulate:
2:00 L-sit hold
Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest
Stretching
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
Stimulus:
- 13:00 (including rest)
- Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
- In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 sets:
10 staggered-stance good mornings/leg (empty bar)
:30 hollow hold
Intermediate
Same as Rx’d
Beginner
3 sets:
10 staggered-stance good mornings/leg (unweighted)
:30 plank hold
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
Accumulate:
1:00 foam roll IT band/leg
1:00 cobra stretch
Stimulus:
- 5:00-10:00
- Substitute the good mornings for GHD hip extensions if you have access to a GHD.
- Rest as needed between movements.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
DAY 6:
Workout Variations:
Rx’d
For time:
60-48-36-24-12
Double-unders
30-24-18-12-6
Dumbbell power cleans (35/50 lb)
Intermediate
For time:
30-24-18-12-6
Double-unders
Dumbbell power cleans (20/35 lb)
Beginner
For time:
30-24-18-12-6
Single-unders
15-12-9-6-3
Dumbbell power cleans (10/15 lb)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
1:00 double-forearm stretch
1:00 lacrosse ball roll/foot
Stimulus:
- 8:00-12:00
- Scale the dumbbell loading to allow you to complete the first set of power cleans in 4 sets or less.
DAY 7: REST
Week 6
DAY 1:
Workout Variations:
Rx’d
1 set for time:
1,600-meter ruck/jog (35/45-lb rucksack)
Intermediate
1 set for time:
1,600-meter ruck/jog (20/30-lb rucksack)
Beginner
1 set for time:
800-meter jog (unweighted)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
1 set:
1:00 foam roll calves/side
1:00 seated pike stretch
Stimulus:
- 15:00-20:00
- Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 2:
Workout Variations:
Rx’d
7 sets for total reps:
1:00 ruck-weighted walking lunges (35/45-lb rucksack)
1:00 rest
Intermediate
7 sets for total reps:
1:00 ruck-weighted walking lunges (20/30-lb rucksack)
1:00 rest
Beginner
7 sets for total reps:
1:00 walking lunges (unweighted)
1:00 rest
Accessory:
Skill Work
Accumulate:
100 hollow rocks
Stretching
1 set:
1:30 foam roll quads
1:00 couch stretch/leg
Stimulus:
- 13:00 (including rest)
- Aim to complete at least 10 lunges in each minute of work.
- Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 3:
Workout Variations:
Rx’d
For time:
3-6-9-12-15
Dumbbell-facing burpees
6-12-18-24-30
Alternating dumbbell power snatches (35/50 lb)
Intermediate
For time:
3-6-9-12-15
Dumbbell-facing burpees
6-12-18-24-30
Alternating dumbbell power snatches (20/35 lb)
Beginner
For time:
2-4-6-8-10
Dumbbell-facing burpees
4-8-12-16-20
Alternating dumbbell power snatches (10/15 lb)
Accessory:
Skill Work
Rest, stretch, recover.
Stretching
Accumulate:
2:00 reach, roll, and lift
Stimulus:
- 8:00-12:00
- The dumbbell loading should allow you to perform at least 10 unbroken snatches every time you pick up the dumbbell.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
5 rounds for time:
200-meter run
15 single-dumbbell thrusters (35/50 lb)
15 V-ups
Intermediate
5 rounds for time:
200-meter run
15 single-dumbbell thrusters (20/35 lb)
15 V-ups
Beginner
5 rounds for time:
100-meter run
10 single-dumbbell thrusters (10/15 lb)
10 sit-ups
Accessory:
Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.
Stretching
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back
Stimulus:
- 10:00-15:00
- Choose dumbbell loading that allows you to complete the thrusters in 2 sets or less per round.
DAY 6:
Workout Variations:
Rx’d
3 sets:
50 flutter kicks
:20 side plank (right)
:20 side plank (left)
Intermediate
Same as Rx’d
Beginner
3 sets:
20 flutter kicks
:30 plank hold
Accessory:
Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.
Stretching
1 set:
200-meter cooldown walk
1:00 cobra stretch
:30 scorpion stretch/arm
Stimulus:
- 8:00-12:00
- Rest as needed between movements.
- In today’s skill work, use a single-dumbbell to add load to the glute bridges if you want an added challenge.
DAY 7: REST
Week 7:
DAY 1:
Workout Variations:
Rx’d
6 sets for time:
100-meter double-kettlebell farmers carry (26/35 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00
Intermediate
6 sets for time:
100-meter double-kettlebell farmers carry (18/26 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00
Beginner
4 sets for time:
100-meter single-kettlebell farmers carry (18/26 lb)
Rest 1:00
100-meter single-kettlebell front-rack carry
Rest 2:00
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
2 sets:
:30 double-forearm stretch
:30 child’s pose stretch
Stimulus:
- 30:00-35:00
- Scale the KB loading to allow you to complete both the farmers carry and front-rack carry in 2 sets or less. Most of your earlier sets should be unbroken.
- Each 100-meter interval should take no longer than 1:30.
DAY 2:
Workout Variations:
Rx’d
5 sets for total reps:
:30 double-dumbbell deadlifts (35/50 lb)
:30 rest
:30 single-dumbbell alternating Cossack squats
:30 rest
Intermediate
5 sets for total reps:
:30 double-dumbbell deadlifts (20/35 lb)
:30 rest
:30 single-dumbbell alternating Cossack squats
:30 rest
Beginner
5 sets for total reps:
:30 double-dumbbell deadlifts (10/15 lb)
:30 rest
:30 alternating Cossack squats
:30 rest
Accessory:
Skill Work
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
Stretching
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side
Stimulus:
- Complete 8 or more reps in each :30 interval.
- Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.
- In today’s skill work, move for as much of the interval as possible. As a challenge, hold a med ball on your chest during the flutter kicks and twist with it during the Russian twists.
DAY 3:
Workout Variations:
Rx’d
3 rounds for time:
600-meter run
25 dumbbell bench presses (35/50 lb)
– Use two dumbbells.
Intermediate
3 rounds for time:
600-meter run
25 dumbbell bench presses (20/35 lb)
– Use two dumbbells.
Beginner
3 rounds for time:
300-meter run
15 dumbbell bench presses (10/15 lb)
– Use two dumbbells.
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
2 sets:
1:00 T-spine foam roll
:30 band pull aparts
Stimulus:
- 15:00-20:00
- The dumbbell loading should allow you to complete each set of bench presses in 3 sets or less.
- Finish each run in 3:00 or less.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 sets:
20 weighted single-dumbbell sit-ups (35/50 lb)
1:00 plank hold
Intermediate
3 sets:
20 weighted single-dumbbell sit-ups (20/35 lb)
1:00 plank hold
Beginner
3 sets:
15 sit-ups
:30 plank hold
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
Stimulus:
- 6:00-12:00
- If you have access to a GHD, consider substituting the weighted sit-ups with 10-20 GHD sit-ups.
- Hold the plank on the forearms or hands (with arms extended). You can also switch as needed.
- Rest as needed between movements.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
DAY 6:
Workout Variations:
Rx’d
AMRAP 3:
7 hand-release push-ups
10 sumo deadlift high pulls (65/95 lb)
Rest 5 minutes, then …
AMRAP 3:
7 bent-over rows (65/95 lb)
10 thrusters
Intermediate
AMRAP 3:
7 hand-release push-ups
10 sumo deadlift high pulls (55/75 lb)
Rest 5 minutes, then …
AMRAP 3:
7 bent-over rows (55/75 lb)
10 thrusters
Beginner
AMRAP 3:
7 hand-release push-ups from the knees
10 sumo deadlift high pulls (35/45 lb)
Rest 5 minutes, then …
AMRAP 3:
7 bent-over rows (35/45 lb)
10 thrusters
Accessory:
Skill Work
Accumulate:
2:00 L-sit hold
Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest
Stretching
Accumulate:
:30 Samson stretch/side
:30 lat foam roll/side
:30 sit-and-reach stretch
Stimulus:
- 11:00 (including rest)
- The loading of the barbell should allow you to perform the 10 reps unbroken and accumulate at least 3 rounds of each AMRAP.
- In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.
DAY 7: REST
Week 8:
DAY 1:
Workout Variations:
Rx’d
For time:
5-10-15-20-25-30:
Double-dumbbell clean and jerks (20/35 lb)
Burpees
Intermediate
For time:
5-10-15-20-25-30:
Double-dumbbell clean and jerks (15/25 lb)
Burpees
Beginner
For time:
3-6-9-12-15-18:
Double-dumbbell clean and jerks (10/15 lb)
Burpees
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
1:00 banded shoulder stretch/side
Stimulus:
- 15:00-20:00
- The loading of the dumbbells should allow you to perform at least 7 reps unbroken every time you pick up the dumbbells.
- Aim to keep your burpee pace to 10 reps per minute or faster.
DAY 2:
Workout Variations:
Rx’d
For time:
400 weighted step-ups (20 inches) (35/45-lb rucksack)
Intermediate
For time:
400 weighted step-ups (20 inches) (20/30-lb rucksack)
Beginner
For time:
200 step-ups (12 inches) (unweighted)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
Stimulus:
- 25:00-40:00
- Aim to maintain an average pace of at least 10 step-ups per minute.
- Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
DAY 3:
Workout Variations:
Rx’d
2 sets for total reps:
2:00 ruck-weighted walking lunges (35/45-lb rucksack)
1:00 rest
2:00 ruck-weighted squats
1:00 rest
Intermediate
2 sets for total reps:
2:00 ruck-weighted walking lunges (20/30-lb rucksack)
1:00 rest
2:00 ruck-weighted squats
1:00 rest
Beginner
2 sets for total reps:
2:00 walking lunges
1:00 rest
2:00 air squats
1:00 rest
Accessory:
Skill Work
Accumulate:
2:00 L-sit hold
Options:
1) Both legs extended
2) One leg extended
3) Knees tucked to the chest
Stretching
1 set:
1:00 couch stretch/side
1:00 frog stretch
Stimulus:
- 11:00 (including rest)
- Aim to complete at least 20 reps in each 2-minute work interval.
- Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
- In today’s skill work, choose an option that allows you to hold for consistent sets of :10 or longer. If you can hold for :45+ the option is too easy.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
5 rounds for time:
400-meter run
10 single-arm dumbbell swings/arm (35/50 lb) (eye level)
Intermediate
5 rounds for time:
400-meter run
10 single-arm dumbbell swings/arm (20/35 lb) (eye level)
Beginner
3 rounds for time:
200-meter run
10 single-arm dumbbell swings/arm (10/15 lb) (eye level)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
1 set:
1:00 calf foam roll/side
Stimulus:
- 15:00-20:00
- Scale the distance of the run to finish in 2:00 or less.
- Scale the dumbbell loading to maintain unbroken swings.
DAY 6:
Workout Variations:
Rx’d
3 sets:
15 staggered-stance good mornings/leg (empty barbell)
20 dumbbell weighted sit-ups (35/50 lb)
* Use a single dumbbell.
Intermediate
3 sets:
15 staggered-stance good mornings/leg (empty barbell)
20 dumbbell weighted sit-ups (20/35 lb)
* Use a single dumbbell.
Beginner
3 sets:
10 staggered-stance good mornings/leg
15 dumbbell weighted sit-ups (10/15 lb)
* Use a single dumbbell.
Accessory:
Skill Work
3 sets:
15 glute bridges
:30 bottom of the squat hold
– Rest as needed between sets.
Stretching
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
Stimulus:
- 8:00-12:00
- Rest as needed between movements.
- In today’s skill work, use a single dumbbell to add load to the glute bridges if you want an added challenge.
DAY 7: REST
Week 9: Deload Week
DAY 1:
Workout Variations:
Rx’d
For time:
1,600-meter ruck/jog (35/45-lb rucksack)
Rest 3:00
800-meter ruck/jog
Intermediate
For time:
1,600-meter ruck/jog (20/30-lb rucksack)
Rest 3:00
800-meter ruck/jog
Beginner
For time:
800-meter jog (unweighted)
Rest 3:00
400-meter jog
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Stimulus:
- 30:00-40:00
- Aim to complete the 1,600 meters in 20:00 or less.
- Use loading consistent with how you plan to tackle CCHAD1000X on Nov. 11.
1) Beginner // No rucksack.
2) Intermediate // 20/30-lb rucksack.
3) Rx’d // 35/45-lb rucksack.
DAY 2:
Workout Variations:
Rx’d
5 sets:
Complete as many rounds and reps in 3:00 of:
400-meter run
Max-rep dumbbell renegade rows (35/50 lb)
– Rest 1:00 between sets.
– Use two dumbbells.
Intermediate
5 sets:
Complete as many rounds and reps in 3:00 of:
400-meter run
Max-rep dumbbell renegade rows (20/35 lb)
– Rest 1:00 between sets.
– Use two dumbbells.
Beginner
5 sets:
Complete as many rounds and reps in 3:00 of:
200-meter run
Max-rep dumbbell renegade rows (10/15 lb)
– Rest 1:00 between sets.
– Use two dumbbells.
Accessory:
Skill Work
Accumulate:
100 hollow rocks
Stretching
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
Stimulus:
- 19:00 (including rest)
- Scale the distance of the run to allow for at least :45 of renegade rows.
- Scale the dumbbell loading to allow for at least 12 reps per set.
DAY 3:
Workout Variations:
Rx’d
For time:
50 dumbbell front squats (35/50 lb)
50 dumbbell-facing burpees
Intermediate
For time:
50 dumbbell front squats (20/35 lb)
50 dumbbell-facing burpees
Beginner
For time:
35 dumbbell front squats (10/15 lb)
35 burpees
Accessory:
Skill Work
3 sets:
10 single-leg dumbbell deadlifts/leg
– Rest as needed between sets.
– Use a single dumbbell.
Stretching
1 set:
1:00 foam roll quads
1:00 couch stretch/side
Stimulus:
- 5:00-10:00
- The dumbbell loading should allow you to perform at least 15 reps unbroken to start.
- Aim to keep your burpee pace to 10 reps per minute or faster.
- Use a dumbbell loading for the skill work that allows you to complete all 10 reps unbroken. Increase the loading as you are able.
DAY 4: REST
DAY 5:
Workout Variations:
Rx’d
3 sets:
15 good mornings (empty barbell)
20 alternating V-ups
Intermediate
Same as Rx’d
Beginner
3 sets:
15 good mornings
15 sit-ups
Accessory:
Skill Work
3 sets:
15 banded side-steps (right)
15 banded side-steps (left)
Stretching
1 set:
200-meter recovery walk
1:00 cobra stretch
Stimulus:
- 5:00-10:00
- Substitute the good mornings for GHD hip extensions if you have access to a GHD.
- Rest as needed between movements.
- In today’s skill work, use a band that allows you to complete 15 reps unbroken without stopping. Rest as needed between sets.
DAY 6:
Workout Variations:
Rx’d
5 rounds for time:
40 double-unders
8 dumbbell shoulder-to-overheads (35/50 lb)
Intermediate
5 rounds for time:
:30 double-unders
8 dumbbell shoulder-to-overheads (20/35 lb)
Beginner
5 rounds for time:
:30 single-unders
8 dumbbell shoulder-to-overheads (10/15 lb)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
Stimulus:
- 5:00-10:00
- Spend no more than 1:00 on the jump rope in each round.
- The dumbbell loading should allow you to perform each set unbroken.
DAY 7: REST
Week 10: CHAD1000X
DAY 1:
Workout Variations:
Rx’d
CHAD1000X
For time:
1,000 box step-ups (20 inches) (35/45-lb rucksack)
Intermediate
CHAD1000X
For time:
1,000 box step-ups (20 inches) (20/30-lb rucksack)
Beginner
CHAD1000X
For time:
500 box step-ups (12 inches) (unweighted)
Accessory:
Skill Work
Rest, stretch, and recover
Stretching
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll upper back
Stimulus:
- 50:00-100:00
- Aim to maintain an average pace of at least 10 step-ups per minute.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.