Day 1
PART 1 HIGHT FREQUENCY STRENGHT
Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will be trained
every day. Perform all 3-5 sets of an exercise before moving on to the next. Focus on exploding
on each repetition. Better err on the side of starting a bit too light than too heavy.
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x8 4x8 5x6 3x4
load 10RM 10 10 10
PART 2 - WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by
decreasing the rest intervals between sets or increasing the duration of each station. You do not
have to add weight, although you can if an exercise gets too easy.
COMPLEX D
D1. DB trusters
D2. Hang clean
D3. DB lateral raise
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
COMPLEX E
E1. Trap bar deadlift OR DB squat heels elevated
E2. Box jump
E3. KB swing
E5. Pull ups
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
Day 3
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x8 4x8 5x6 3x4
load 10RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D
D1. Bent over KB/DB row
D2. Pull ups
D3. DB/KB curl
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
COMPLEX E
E1. KB swing
E2. Walking lunges (40yds)
E3. KB squat
E5. Bodyweight squat
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
Day 5
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x8 4x8 5x6 3x4
load 10RM 10 10 10
COMPLEX D
D1. DB/KB squat & alternating press
D2. Muscle snatch
D3. Dips
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
COMPLEX E změna za den 2
E1. Lunges (not walking)
E2. Thruster
E3. Trap bar deadlift OR DB squat
E5. Trap bar / DB farmer’s walk (40yds)
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
Day 2
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x8 4x8 5x6 3x4
load 10RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D
D1. Alternating KB/DB press
D2. Dips
D3. DB front raise
D4. Push ups
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
COMPLEX E změna za den 5
E1. Ski squat with weight
E2. Muscle snatch
E3. KB swing
E5. KB squat
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
Day 4
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x8 4x8 5x6 3x4
load 10RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D
D1. Hang clean
D2. Overhead carry walking (40yds)
D3. Push ups
D4. Farmers walk
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
COMPLEX E
E1. Bulgarian split squat right leg
E2. Bulgarian split squat left leg
E3. Walking lunges (40yds)
E5. Vertical jumps
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 30 30 45 45
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
Day 1
PART 1 HIGHT FREQUENCY STRENGHT
Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will be trained
every day. Perform all 3-5 sets of an exercise before moving on to the next. Focus on exploding
on each repetition. Better err on the side of starting a bit too light than too heavy.
W1 W2 W3 W4
A. Power clean and push press 69 74 74 78
B. Back squat OR front squat OR trap bar OR deadlift FS 104 108 112 116
C. Bench press OR incline DB press 40 45 50 50
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x6 4x6 5x4 3x2
load 8 RM 10 10 10
PART 2 - WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by
decreasing the rest intervals between sets or increasing the duration of each station. You do not
have to add weight, although you can if an exercise gets too easy.
COMPLEX D
D1. DB curl/squat/press
D2. Prowler pushing
D3. DB shoulder press
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
COMPLEX E
E1. Trap bar deadlift OR DB squat heels elevated
E2. Jump onto a low box (about 12’’)
E3. KB swing
E5. Vertical jumps OR bodyweight squats
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
Day 3
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x6 4x6 5x4 3x2
load 8 RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D or WOD
D1. Bent over KB/DB row
D2. Prowler rope pull (20yds)
D3. KB or DB upright row
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
COMPLEX E
E1. KB swing
E2. High knees running in place, holding a 10-20lbs DB on chest
E3. KB squat
E5. Mountain climber
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
Day 5
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x6 4x6 5x4 3x2
load 8 RM 10 10 10
COMPLEX D
D1. DB trusters
D2. Prowler pushing
D3. Battlng ropes
D4. Burpees
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
COMPLEX E změna za den 2
E1. KB swings
E2. Prowler pushing backwards (40yds)
E3. Burpees
E5. Mountain climber
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
Day 2
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x6 4x6 5x4 3x2
load 8 RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D
D1. DB or barbell curl
D2. Battling ropes (upper arm fixed, arm flexion movement)
D3. DB or KB triceps extension overhead
D4. Push ups
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
COMPLEX E
E1. KB or DB wide stance squat (KB between legs)
E2. Prowler pushing backwards
E3. Trap bar deadlift OR DB squat
E5. Trap bar / DB farmer’s walk (40yds
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
Day 4
PART 1 HIGHT FREQUENCY STRENGHT
A. Power clean and push press
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 3x6 4x6 5x4 3x2
load 8 RM 10 10 10
PART 2 - WORK CAPACITY
COMPLEX D
D1. Incline DB press
D2. Overhead carry walking
D3. Push ups
D4. Bear crawl
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
COMPLEX E
E1. Walking lunges
E2. Mountain climber
E3. Backwards walking lunges
E5. Backwards prowler pushing
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 5
Day 1 54 118 40
PART 1 HIGHT FREQUENCY STRENGHT
Perform 3-6 sets of the exercises listed. None of these sets are maximal as they will be trained every day.
Ideally perform the three exercises as a circuit. Focus on exploding on each repetition. Better err on the side
of starting a bit too light than too heavy. W1 W2 W3
A. Power clean & push press OR Clean high pull from hang 54 60 59
B. Back squat OR front squat OR trap bar OR deadlift 118 131 123
C. Bench press OR incline DB press 40 44 45
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 4x6 6x2 5x6 3x2
load 8 RM 4RM 10 lbs more 10 lbs more
than week 1 than week 2
PART 2 - WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by
decreasing the rest intervals between sets or increasing the duration of each station. You do not
have to add weight, although you can if an exercise gets too easy.
COMPLEX D kg
D1. DB curl/squat/press 7 10
D2. Burpees
D3. Plank
D4. Push ups
D5. Bodyweigh squats
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
PROWLER WORK
Grinding work … push the prowler at walking speed, just fast enough to avoid stopping, focus on full
extension and contraction
E. Forward pushing
F. Backward pushing
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 45 30 45 30
Number of sets 4 6 6 4
Day 3
PART 1 – HIGH FREQUENCY STRENGTH
Perform 3-6 sets of the exercises listed. None of these sets are maximal as they will be trained every day.
Ideally perform the three exercises as a circuit. This day is done FOR SPEED.
A. Power clean & push press OR Clean high pull from hang
B. Back squat OR front squat OR trap bar OR deadlift
C. Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 6x3 8x3 8x3 4x3
load 45% 45% 50% 55%
PART II – WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by decreasing the rest
intervals between sets or increasing the duration of each station. You do not have to add weight, although
you can if an exercise gets too easy.
D1. Single KB push press 16
D2. High knees running in place
D3. Tire striking or medicine ball slam DB snatch
D4. Burpees
D5. BePlank
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
PROWLER WORK
Contrast work …Alternate 2 sets of grinding with 1 set of sprint. 2 grinds and 1 sprint = 1 wave
E. Forward pushing
F. Backward pushing
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of grind 45 45 60 60
Distance of sprint 15yds 15yds 20yds 20yds
Rest 30 15 25 10
Number of waves 2 3 3 2
Day 5
Perform 3-6 sets of the exercises listed. None of these sets are maximal as they will be trained every day.
Ideally perform the three exercises as a circuit. Focus on exploding on each repetition. Better err on the side
of starting a bit too light than too heavy.
PART 1 HIGHT FREQUENCY STRENGHT W1 W2
A. Power clean & push press OR Clean high pull from hang 54 57
B. Back squat OR front squat OR trap bar OR deadlift 118 124
C. Bench press OR incline DB press 40 42
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 4x8 6x4 5x8 3x4
load 10RM 6RM 10 lbs more 10 lbs more
than week 1 than week 2
PART II – WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by decreasing the rest
intervals between sets or increasing the duration of each station. You do not have to add weight, although
you can if an exercise gets too easy.
COMPLEX D
D1. Right arm KB swing
D2. Left arm KB swing
D3. KB swing (same weight as the previous 2 exercises)
D4. Burpees
D5. Bodyweight squats
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of stations 45 45 60 60
Rest / station 15 15 15 15
Rest / sets 90 60 90 60
Number of sets 4 4 5 3
PROWLER WORK
Speed work … push the prowler as fast as you can speed. Use the maximum weight you can go fast with
for the whole distance
E. Forward pushing
F. Backward pushing
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
Duration of sprint 15yds 15yds 20yds 20yds
Rest 30 15 25 10
Number of sets 6 8 8 4
Day 2
PART 1 HIGHT FREQUENCY STRENGHT
d every day. Perform 3-6 sets of the exercises listed. None of these sets are maximal as they will be trained every day
err on the side Ideally perform the three exercises as a circuit. Focus on exploding on each repetition. Better err on the s
W4 of starting a bit too light than too heavy. W1 W2
65 A.Power clean & push press OR Clean high pull from hang 54 57
135 B.Back squat OR front squat OR trap bar OR deadlift 118 124
40 C.Bench press OR incline DB press 40 42
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 4x8 6x4 5x8 3x4
load 10RM 6RM 10 lbs more 10 lbs more
than week 1 than week 2
PART II – WORK CAPACITY
Each set is performed for a specific length of time. You progress from week to week by decreasing the re
intervals between sets or increasing the duration of each station. You do not have to add weight, althoug
you can if an exercise gets too easy.
COMPLEX D
D1. KB swings 16
D2. Vertical jumps
D3. Dumbbell clean 14
D4. Jumping jacks / Box jump
D5. Horizontal row/fatman pull up (or TRX row)
PROGRESSION MODEL
W1 W2 W3
BASE STRESS SHOCK
Duration of stations 45 45 60
Rest / station 15 15 15
Rest / sets 90 60 90
Number of sets 4 4 5
PROWLER WORK
Speed work … push the prowler as fast as you can speed. Use the maximum weight you can go fast with
for the whole distance
E. Forward pushing
F. Backward pushing
PROGRESSION MODEL
W1 W2 W3
BASE STRESS SHOCK
Duration of stations 15yds 15yds 20yds
Rest / station 30 15 25
Number of sets 6 8 8
Day 4
PART 1 – HIGH FREQUENCY STRENGTH
d every day. Perform 3-6 sets of the exercises listed. None of these sets are maximal as they will be trained every day
Ideally perform the three exercises as a circuit. Focus on exploding on each repetition. Better err on the s
of starting a bit too light than too heavy.
A.Power clean & push press OR Clean high pull from hang
B.Back squat OR front squat OR trap bar OR deadlift
C.Bench press OR incline DB press
PROGRESSION MODEL
W1 W2 W3 W4
BASE STRESS SHOCK PEAK
sets/reps 4x6 6x2 5x6 3x2
load 8 RM 4RM 10 lbs more 10 lbs more
than week 1 than week 2
asing the rest PART II – STRENGTH
ght, although D. Push press
F. Deadlift (any variation)
PROGRESSION MODEL
W1 W2 W3
BASE STRESS SHOCK
1x5, 1x4,
sets/reps 1x7, 1x5, 1x6, 1x5, 1x3, 1x2,
1x3 1x4, 1x3 1x1
STRUCTURAL (same weight for all 4 weeks unless it really becomes too easy)
G. Lat pulldown (any grip)
H. Lateral raise
PROGRESSION MODEL
W1 W2 W3
BASE STRESS SHOCK
sets/reps 3x6 5x6 5x8
PROWLER WORK
Grinding work … push the prowler at walking speed, just fast enough to avoid stopping, focus on full
extension and contraction
E. Forward pushing
F. Backward pushing
PROGRESSION MODEL
W1 W2 W3
BASE STRESS SHOCK
Duration of grind 45 45 60
Rest 45 30 45
Number of sets 4 6 6
d every day.
err on the side
W3 W4
50 62
115 130
35 40
asing the rest
ight, although
go fast with
al as they will be trained every day.
each repetition. Better err on the side
W3 W4
50 62
115 130
35 40
week to week by decreasing the rest
do not have to add weight, although
L
W4
PEAK
60
15
60
3
imum weight you can go fast with
L
W4
PEAK
20yds
10
4
al as they will be trained every day.
each repetition. Better err on the side
W1 W2 W3 W4
54 60 59 65
118 131 123 135
40 44 45 40
L
W4
PEAK
1x3, 1x2,
1x1, 1x3,
1x2, 1x1
L
W4
PEAK
3x10
o avoid stopping, focus on full
L
W4
PEAK
60
30
4
