Ultimate Engine

ULTIMATE
H A O S T R A I N I N G
ENGINE
TM
U L T I M A T E E N G I N E 2
WELCOME
ULTIMATE ENGINE IS MY BEST HYBRID PROGRAM TO DATE!
After many years of melding endurance and strength I wanted

to find a training cycle that would allow me to keep training both
at the same time without having to solely focus on developing just
one side of my training. After studying sports like nordic skiing,
rugby and rowing I was able to find the plan that would do just that.
By cycling high intensity weeks and high volume weeks with a low
intensity focus I was able to hit both perfectly in a four week cycle.
The blend of the RIGHT AMOUNT OF TRAINING at THE RIGHT TIME,
was the secret to this plan. During the creation of this plan was able
to set the Hyrox world record, win the Go Ruck Games and win the
Hyrox world title in a dominant fashion.
This plan is designed to help you succeed. Your goal is to do the

work, no more, no less. Week one is meant to be the hardest and
week three is the longest. Biking is critical to this plan, do not sub it
out for running. The bike is a recovery aspect to this plan. I learned
a long time ago that it is very hard to recover from intense sessions
in the gym while keeping up high run volume. Lastly, this program
sadly isn’t a year round plan. You need to use it then pull back to
go work on your weaknesses for a while to help continue progress.
Once that is done you can get right back to it!
Be smart, train smart then...
WIN BIG!
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U L T I M A T E E N G I N E 3
P A R T 1 o f 3
WEEK 1 INTENSITY WEEK 3

WEEK 2 MID-RANGE WEEK 8
WEEK 3 VOLUME WEEK 13
WEEK 4 RECOVERY WEEK 17
P A R T 2 o f 3

P A R T 3 o f 3

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WEEK 1
P A R T 1 O F 3
INTENSITY WEEK
P A R T 1 : W E E K 1 5
P M S E S S I O N
DAY 1 PART 1
A M I N T E N S I T Y S E S S I O N 1 mile warm up run
PART 1 PART 2
10 minute run warm up Lower body lift session
Slowly build pace over the 10 minutes until Front squat 2 rounds of 5/3/1
you reach your starting interval pace for 30s
at the end. Increase the weight each set until you hit
a heavy one rep. This last rep should feel
PART 2 like you could hit a max effort triple at this
weight
2-4x 8 minute tempo effort
2-3 minutes best between set
- 2 minutes easy jog between efforts 4 rounds for NFT
- This should be held at 10k pace or slightly

- 10 DB RDL
faster
- 15 weighted back extensions
- If you don’t know this pace you should at 8 - 20 alternating reverse db lunges
out of 10 effort
NOTE:
- Only go beyond 2 rounds if you are holding This workout should be done at a walking
pace properly. If you are falling off by round pace. Control each of the reps, take your
two, start your cool down. time between movements but don’t take
any extend rest periods (30s or more) None
of these lifts should be at a maximal effort.
PART 3 This is time under tension, making the body
10 minute cool down run strong, not tired.
This can be at a jog or a walking pace. PART 3

Your goal is to get your heart rate down
and flush out your legs 4 rounds for time
15-20 TTB
This is our biggest endurance building 30 weighted Russian twists
focus of the week! Make sure to make
this a key focus session. We will be This should be done at a flow pace, no
focusing on this for the next three large chunks of rest. Only go for higher
weeks. reps if it isn’t a struggle to complete.
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P A R T 1 : W E E K 1 6
DAY 2
PART 4
1 mile cool down run

S T R E N G T H E N D U R A N C E S E S S I O N
P M S E S S I O N
PART 1 30-minute recovery run Keep effort at 60-

70% Run, jog or walk. Just get the body
100 calorie ski warm up moving
PART 2
DAY 3
18 minute emom
75 minute bike session
Minute 1 - 15-25 push ups - use perfect
push up if you have them ***This is here to build your endurance
up, not break you down. By the end of this
Minute 2 - 15-20 sumo deadlift high pull session, you should feel as good if not
135/95 better than when you started. Keep the
intensity at 60-70% Pick any kind of terrain
Pick a rep range that will allow you to finish that you want as long as it keeps your effort
each set with some left in the tank. This level low.
is how we start to increase our strength
DAY 4
endurance
PART 3 PART 1
IWT - Intensity session Warm-up

50 banded Good-mornings
5 rounds 50 banded Pull-aparts
2 minute work/ 1 minute rest 90second plank
25 calorie row - with remaining time max

Shoulder to overhead press; RX 135/95
This workout is all about smashing the row

then seeing what your body can handle
on the remaining time left. Strong athletes
should finish the row in a minute or under.
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P A R T 1 : W E E K 1 7
DAY 4 (cont.) DAY 5

UPPER BODY STRENGTH SESSION
PART 2
Deadlift PART 1
2 rounds of 5/3/1 Warm-up
1000m
Increase the weight each set until you hit Every 250m complete 15 push ups
like you could hit a max effort triple at this
weight 2-3 minutes best between set. PART 2
2 rounds
3 ROUNDS NFT 5/3/1 superset
8 single-legdeadlifts deadlift - each leg Bench press
8 box step up - each leg Weighted c2b pull up
8 slow tempo calf raises
Increase the weight of each set. Until you hit
*This is not a heavy section. This is a heavy single, NOT A MAX EFFORT.
accessory work.
Rest 90-120s between each set
4 rounds for NFT

PART 3 12 db shoulder press
15 ring rows
I N T E N S I T Y S E S S I O N 12 db lateral raises
15 barbell upright rows
5 rounds
1-minute thruster max rep This workout should be done at a walking
RX 65/45lb pace. Control each of the reps, take your
time between movements but don’t take
1 minute any extend rest periods (30s or more) None
Burpee box jump over- Max Reps of these lifts should be at a maximal effort.
use a 24/20” box This is time under tension, making the
body strong, not tired..
*90s rest Your goal is to hold the same
amount of reps or increase each round
This will be a lactate explosion, this is
where you learn pacing and strategy.
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P A R T 1 : W E E K 1 8
PART 3 DAY 6
R O A D T E S T - I N T E N S I T Y S E S S I O N
C O R E W O R K S T E E L W O R K E R
4x15s front rack weight hold PART 1

60s rest between sets 5-10 minute warm up jog
Add up accumulated weight at end to find Slowly build up pace over your warm up run
your score
PART 2
PM SESSIONS
30 minute max distance run - record this
30 minute easy run distance
Keep effort at 60-70% Run, jog or walk. Just

get the body moving.
PART 2
5-10 minute recovery run
Treat this like a tempo 80-90% effort.
This means that you should still be able

to cover more distance at the same pace
without failing.
This is a long and hard test if you make it

to be. I like to mentally break it up into 5x6
minute chunks mentally. This should be
around 1 mile of distance covered during
this time for some of our more elite runners.
Your goal is to pace yourself accordingly to
the level.
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WEEK 2
P A R T 1 O F 3
MID-RANGE WEEK
P A R T 1 : W E E K 2 1 0
P M S E S S I O N
DAY 1 PART 1
A M I N T E N S I T Y S E S S I O N 1 mile warm up run
PART 1 PART 2
10 minute run warm up FRONT SQUAT 2 ROUNDS OF 5/3/1
Slowly build pace over the 10 minutes until Increase the weight each set until you hit
you reach your starting interval pace for 30s a heavy one rep. This last rep should feel
at the end. like you could hit a max effort triple at this
weight 2-3 minutes best between set.
PART 2
- 2 minutes easy jog between efforts

faster
- If you don’t know this pace you should at 8

out of 10 effort
- Only go beyond 2 rounds if you are holding

pace properly. If you are falling off by round
two, start your cool down.
STRONG MAN SESSION
4 rounds
PART 3 20s weighted front rack march (bar held
10 minute cool down run just like front squat)
25m sled pull
This can be at a jog or a walking pace.
Your goal is to get your heart rate down This workout should be done at a walking
and flush out your legs pace. Control each of the reps, take your
This is our biggest endurance building any extended rest periods (30s or more)
focus of the week! Make sure to make None of these lifts should be at a maximal
this a key focus session. We will be effort. This is time under tension, making
focusing on this for the next 2 weeks. the body strong, not tired.
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P A R T 1 : W E E K 2 1 1
PART 3
C O R E W O R K
100 back extensions
Keep the pace at a controlled tempo, don’t

rush these reps
DAY 2
60 minute endurance run
This session is not easy, not hard, its just

right. You should be able to hold this same This workout should be done at a walking
pace for two hours if you wanted to. pace. Control each of the reps. Take your
any extend rest periods (30s or more.)
DAY 3
None of these lifts should be at a maximal
effort. This is time under tension, making
the body strong, not tired.
I N T E N S I T Y S E S S I O N :
U P P E R B O D Y S T R E N G T H
4 ROUNDS FOR NFT
- 12 DB pullovers
PART 1 - 12 DB pec flys
5 rounds - 12 DB reverse flys
5 pull ups
10 push-ups This workout should be done at a walking
pace. Control each of the reps. Take your
*Get the blood flowing to hit the next time between movements but don’t take
section hard any extend rest periods (30s or more.)
PART 2 the body strong, not tired.
2 rounds
5/3/1 superset
Bench press
Weighted C2B pull up
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P A R T 1 : W E E K 2 1 2
DAY 5
PART 3 I N T E N S I T Y S E S S I O N
I W T- I N T E R VA L W E I G H T T R A I N I N G
PART 1
1000m max effort ski erg 3 rounds
Rest 3 minutes 5 single leg dead each side
10 reverse flys
4 rounds - go every 4 minutes 15s ISO. deadlift - pull hard against an
immovable object
500m ski at 80% of test
50/35 Max kb swings until you hit 2:30 PART 2
Rest remaining time Deadlift 2 rounds of 5/3/1
This is a full body effort. Your muscles Increase the weight each set until you hit
should be maxed out head to toe if done a heavy one rep. This last rep should feel
properly. Good luck :) like you could hit a max effort triple at this
weight 2-3 minutes best between set
PM SESSION:
30 minute easy run Push press 2 rounds of 3/2/1
Keep effort at 60-70%
Run, jog or walk. Just keep the body moving Increase the weight each set until you hit
DAY 4
E N D U R A N C E S E S S I O N PART 3
90 minute bike session 20 minute amrap - intensity session

10m - sled push max weight you can push
- This is here to build your endurance up, without having to stop
not break you down. By the end of this 15 cal assault bike - hold strong on this!
session you should feel as good if not better 20 alternating db snatch 50/35
than when you started.
This working is all about how heavy you
- Keep the intensity at 60-70% can make the sled. That being said, you
are not allowed to give up on the other
- Pick any kind of terrain that you want as parts of the workout. Hold 80-85% effort
long as it keeps your effort level low. the entire workout. If you have a heart rate
monitor make sure that it matches these
percentages
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P A R T 1 : W E E K 2 1 3
P M S E S S I O N
30 minute easy run

Run, jog or walk. Just get the body moving
DAY 6
80-90 MINUTE ENDURANCE RUN
This session is not easy, not hard, it’s just

right. You should be able to hold this same
pace for two hours if you wanted to.
Because this is a longer run, make sure to

bring nutrition!
Only hit 90 minutes if you are feeling strong.
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WEEK 3
P A R T 1 O F 3
VOLUME WEEK
P A R T 1 : W E E K 3 1 5
DAY 1 PART 2
A M I N T E N S I T Y S E S S I O N Lower body lift session
FRONT SQUAT 2 ROUNDS OF 5/3/1

PART 1
Slowly build pace over the 10 minutes until Increase the weight each set until you hit
you reach your starting interval pace for 30s a heavy one rep. This last rep should feel
at the end. like you could hit a max effort triple at this
weight
PART 2 2-3 minutes best between set

Strong Man Session
- 2 minutes easy jog between efforts Dump Truck
4 rounds - 150/100lb sandbag
faster 6 sandbag ground to shoulders
12 sandbag reverse lunges - front loaded
- If you don’t know this pace you should at 8 24m sandbag front load carry
out of 10 effort
This workout should be done at a walking
- Only go beyond 2 rounds if you are holding pace. Control each of the reps, take your
pace properly. If you are falling off by round time between movements but don’t take
two, start your cool down. any extend rest periods (30s or more)
PART 3 the body strong, not tired.
10 minute cool down run
PART 3
This can be at a jog or a walking pace. Core work
Your goal is to get your heart rate down 100 ghd sit ups
and flush out your legs
Every time you break 10 pull ups and 20
This is the last week of 4x8. This should be push ups. Keep the pace at a controlled
your fastest week, let’s see what you got :) tempo, don’t rush these reps.
P M S E S S I O N
PART 4
PART 1 1 mile cool down run
1 mile warm up run
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P A R T 1 : W E E K 3 1 6
DAY 3
DAY 2
A M S E S S I O N
POWER HOUR
A M S E S S I O N 60 minute emom - 20 rounds
Minute 1- 12-15 cal row
Minute 2- 12-15 cal ski
Minute 3- 10m sled push - increase the
This session is not easy, not hard, it’s
weight each round
just right. You should be able to hold this
same pace for two hours if you wanted
The point of this workout is to build your
to.
body’s ability to handle lactic acid. The sled
push should be the only hard part of this
workout. Treat the sled push like a strength
P M S E S S I O N
movement, not a sprint. Make it heavier each
90 minute bike sesion round until you reach close to max weight
P M S E S S I O N
right. You should be able to hold this same 30 minute recovery run
Take this slow and easy. Walk if you need to,
just keep the body moving.
DAY 4
A M S E S S I O N
This session is not easy, not hard, it’s

just right. You should be able to hold this
same pace for two hours if you wanted
to.
P M S E S S I O N
90 minute bike sesion

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P A R T 1 : W E E K 3 1 7
DAY 5 DAY 6
I N T E N S I T Y S E S S I O N L O N G R U N
PART 1 2 hours - 60-80% effort

3 rounds
This is a long run for even the fittest
5 single leg dead each side
athletes. If you are prepared for this
10 reverse flys
distance your goal is to run all two hours. If
15s ISO. deadlift - pull hard against an
you can’t, complete half of it on a bike
immovable object
Allow you pace to flow from 60- 80% effort.
PART 2
When you are feeling strong, start to pick up
Deadlift 2 rounds of 5/3/1 the pace. When you need to hold back feel
free to jog or power hike.
Increase the weight each set until you hit
Push press 2 rounds of 3/2/1

PART 3
IW T - IN T E RVA L WEIGH T T R A INING
Assault bike 100 calories for time

Rest 3 minutes following this
12 minute emom - 4 rounds
Minute 1- 45s max cal bike
Minute 2- max power cleans 165/125
Minute 3- full rest
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WEEK 4
P A R T 1 O F 3
RECOVERY WEEK
P A R T 1 : W E E K 4 1 9
DAY 1
R E C O V E R Y W E E K
PART 1
Strength Session
1 mile warm up run
PART 2
Superset strength session
Front squat/ bench press - 2 rounds of 3/2/1
Superset each movement, rest after both

movements are done.
Increase the weight each set until you hit a

heavy one rep. This last rep should feel like
you could hit a max effort triple at this DAY 2
weight. 2-3 minutes best between set

PART 3
Bikes and Balls pace for two hours
if you wanted to.
5 rounds
Recovery week, take these runs easy.
30 wall ball 30/20lb
30 calorie bike
A serious thigh burner! Your goal is to go DAY 3

unbroken on the wall balls, vary the intensity
on the bike based on how fit you feel. PART 1
10 minute warm up bike

PART 4

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P A R T 1 : W E E K 4 2 0
DAY 4

Recovery week, take these runs easy.
DAY 5
PART 1
Deadlift/Push press superset

2 rounds of 3/2/1
PART 2 Increase the weight each set until you hit a
heavy one rep. This last rep should feel like
10 rounds you could hit a max effort triple at this weight
Don’t Give Up
20 minute EMOM 2-3 minutes best between set
Minute 1 - 22/18 cal ski erg
Minute 2 - 22/18 cal bike
PART 2
Scale as needed. You should only have 5- 10 minute run warm up

10s rest each round while going near max
effort pace. This is one of the harder lactic 1 mile time trial - 90% - don’t max out here,
leave some in the tank
acid type workouts. You should feel the
burn starting around minute 5, your goal is 10 minute run cool down
to hold on for the next 15 minutes
PART 3 DAY 6 & 7: FULL REST

Recovery week, enjoy the rest while you
10 minute cool down bike
have it!
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WEEK 1
P A R T 2 O F 3
INTENSITY WEEK
P A R T 2 : W E E K 1 2 2
DAY 1 PART 2
PART 1 Front squat 2 rounds of 3/2/1
10 minute run warm up Increase the weight each set until you hit
Slowly build pace over the 10 minutes until like you could hit a max effort triple at this
you reach your starting interval pace for 30s weight
at the end.
2-3 minutes rest between set
PART 2 4 rounds for NFT
3-5x 6 minute tempo effort 20 DB RDL

18 weighted back extensions
- 90s easy jog between efforts 16 alternating reverse DB lunges - elevated
- This is should be 30-60s off your one mile on 45lb bumper plate
pace.
- If you don’t know this pace you should at 8 This workout should be done at a walking
out of 10 effort pace. Control each of the reps, take your
- Only go beyond 3 rounds if you are holding time between movements but don’t take
pace properly. If you are falling off by round any extended rest periods (30s or more)
two, start your cool down. None of these lifts should be at a maximal
- We have increased the pace and taken effort. This is time under tension, making
less rest, this is where we start to make the body strong, not tired.
transformation toward speed endurance.
PART 3 PART 3
10 minute cool down run STRONG MAN CORE

4 rounds
8-10 ground to shoulder with stone or
sand bag 150/100
5-10 L sit pull ups
P M S E S S I O N 60s plank
Complete this at a flow based pace. Don’t
PART 1 get your heart rate spike however you
shouldn’t be taking any big breaks.
1 mile warm up run
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P A R T 2 : W E E K 1 2 3
DAY 2
PART 4

P M S E S S I O N
PART 1 45 minute recovery run

Keep effort at 60-70% Run, jog or walk.
100 calorie row warm up Just get the body moving.
PART 2
18 minute emom
DAY 3
90-120 MINUTE BIKE SESSION
Minute 1 - 14-18 db push press
***This is here to build your endurance
Minute 2 - 10-15 deadlift 225/165 up, not break you down. By the end of this
session, you should feel as good if not
For this 18 minute EMOM: Pick a rep range better than when you started. Keep the
that will allow you to finish each set with intensity at 60-70%. Pick any kind of terrain
some left in the tank. This is how we start to that you want as long as it keeps your effort
increase our strength endurance. level low.
Now that we are on part 2 of the Ultimate

PART 3 engine we will start to increase the volume
5-6 rounds over the next month. Only increase the
volume if you are able to handle the extra
500m ski erg - 85-90% effort workload.
30s max effort burpee pull ups
- 90s rest after each round DAY 4

- If you don’t have a ski erg use a rower PART 1
Warm-up
- These intervals need to be very hard to 50 banded Good-mornings
make the shift. The burpees should feel 50 banded Pull-aparts
impossible to finish because you push hard 90 second Plank
enough on the ski
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P A R T 2 : W E E K 1 2 4
DAY 4 (cont.) DAY 5

AM - UPPER BODY STRENGTH SESSION
PART 2
Deadlift PART 1
2 rounds of 3/2/1 Warm-up
1000m
Increase the weight each set until you hit Every 250m complete 15 push ups
weight. 2-3 minutes best between set. PART 2
3/2/1- superset
3 ROUNDS NFT 2 rounds
8 single leg hip thruster - each leg Bench press
5 box step up (3s negative down) - each Weighted c2b pull up
leg
Increase the weight of each set. Until you hit
a heavy single, NOT A MAX EFFORT.
Rest 90-120s between each set
pace. Control each of the reps, take your
any extend rest periods (30s or more). None PART 3
5 x3 minute rounds (90s work/90s rest)
This is time under tension, making the body
strong, not tired. 20/16 calorie assault bike
Max thrusters 95/65 until you hit the 90s
90 seconds rest markrest the next 90s
Your goal is to hold the same This workout should be done at a walking
amount of reps or increase each pace. Control each of the reps, take your
round. This will be a lactate explosion, time between movements but don’t take
this is where you learn pacing and any extend rest periods (30s or more) None
strategy. Have fun! of these lifts should be at a maximal effort.
4 ROUNDS FOR NFT strong, not tired.
12 db pec fly
8 single arm ring row - each side
12 db lateral raises
8 heavy db shrugs
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P A R T 2 : W E E K 1 2 5
PART 3
DAY 6
C O R E W O R K S T E E L W O R K E R N E G A T I V E S P L I T R U N
4x15s front rack weight hold

PART 1
60s rest between sets. Add up accumulated 10 minute easy run
weight at end to find your score
Get the body moving, prepare yourself for
the next 60 minutes of work.
PM SESSIONS
45 minute easy run PART 2
Keep effort at 60-70% Run, jog or walk. Just 60 minute negative split run
Every ten minutes you must pick the
pace up as you continue to run. The last
10 minutes should be at or close to your
interval pace.
This isn’t a race from the start. As long as

you are continuing to increase over time
then you are doing this workout correctly.
PART 3
5-10 minute cool down jog/walk
Allow the body to come down from this high

heart rate workout. Keep moving until your
heart rate settles.
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WEEK 2
P A R T 2 O F 3
MID-RANGE WEEK
P A R T 2 : W E E K 2 2 7
DAY 1 P M S E S S I O N
A M I N T E N S I T Y S E S S I O N PART 1
1 mile warm up run

PART 1
10 minute run warm up PART 2
Lower body lift session

Slowly build pace over the 10 minutes until
FRONT SQUAT 2 ROUNDS OF 3/2/1
at the end.
PART 2
3-5x 6 minute tempo effort weight 2-3 minutes best between set.
- 90s easy jog between efforts Your goal is to hit more weight than last
- This is should be 30-60s off your one mile week.
pace
- If you don’t know this pace you should at 8 4 ROUNDS FOR NFT
out of 10 effort
- Only go beyond 3 rounds if you are holding 10 hamstring curls
pace properly. If you are falling off by round
15 leg extensions
two, start your cool down.
- We have increased the pace and taken 10 db split squat (each leg)
less rest, this is where we start to make
transformation toward speed endurance. This workout should be done at a walking
PART 3
any extend rest periods (30s or more).
and flush out your legs. the body strong, not tired.
This is the same workout as last week, your

goal is to cover more distance. Train your
body to handle speed. Do your best to be
right on the line of going too fast without
pushing yourself over the edge.
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P A R T 2 : W E E K 2 2 8
PART 3 DAY 3
Strong man core - 4 rounds I N T E N S I T Y S E S S I O N
15m sled push PART 1

30m front load sandbag carry
15m sled pull 1000m row
2 minutes rest between each round 1000m ski
MAKE THESE HEAVY. This is Hit this at a controlled pace. Warm up
meant to be a very strong circuit, if the body for part 2.
it is too light you have wasted your
time.
PART 1
DAY 2 2 rounds
3/2/1 superset
75 minute endurance run Bench press
Weighted c2b pull up
right. You should be able to hold this same Increase the weight of each set.
pace for two hours if you wanted to. Until you hit a heavy single, NOT A
MAX EFFORT.
We will be building endurance over the next
couple weeks. The runs will get longer. Your Rest 90-120s between each set
goals is to get the work done while staying
strong, not breaking down. 4 rounds for NFT
12 single arm db shoulder press (

each arm)
12 single arm trx rows (each arm)
12 db reverse flys
12-15 ring dips

any extend rest periods (30s or more) None
strong, not tired.
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P A R T 2 : W E E K 2 2 9
PART 3 DAY 5
IWT- INTERVAL WEIGHT TRAINING I N T E N S I T Y S E S S I O N
100 calorie bike for time - MAX EFFORT PART 1
Rest 3 minutes AM Session

50 back extensions
6 rounds - go every 3 minutes
50 banded pull a-parts
25/20 cal bike at 85-90% of test

50/35 Max devil press until you hit 2:00
Rest remaining time
Keep the pace consistently at 85-90% on

the bike, do not sprint the beginning. Your
goal is to be holding a hard pace the entire
time. As soon as you get off the bike start
putting in work. Your goal is to not rest until
the two minute mark of each round.
P M S E S S I O N
40 minute easy run
Keep effort at 60-70% PART 2
Run, jog or walk. Just get the body Deadlift 2 rounds of 3/2/1
moving
- Increase the weight each set until
you hit a heavy one rep. This last
DAY 4 rep should feel like you could hit a
max effort triple at this weight
E N D U R A N C E S E S S I O N - 2-3 minutes best between set
90-120 minute bike session Push press 2 rounds of 3/2/1
This is here to build your endurance up, not Increase the weight each set until you hit a
break you down. By the end of this session heavy one rep. This last rep should feel like
you should feel as good if not better than ou could hit a max effort triple at this weight
when you started. Keep the intensity at 60- 2-3 minutes best between set.
70%
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P A R T 2 : W E E K 2 3 0
PART 3 DAY 6
6000m row E N D U R A N C E S E S S I O N
Every 3 minutes complete: 90-100 minuteendurance run

10 burpee over rower and 3 clean and jerk at
body weight ex- 205 for me. This session is not easy, not hard, it’s just
right. You should be able to hold this
**Hold 80-85% effort the entire workout. If same pace for two hours if you wanted to.
you have a heart rate monitor make sure
that it matches these percentages The focus Because this is a longer run, make sure to
of this workout is having a hard row. Do bring nutrition!
not be lazy between sets, pull that thing like
you are trying to qualify for the Olympics Only hit 100 minutes if you are feeling
strong.
P M S E S S I O N
40 minute easy run
Keep effort at 60-70%. Run, jog or walk. Just

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WEEK 3
P A R T 2 O F 3
VOLUME WEEK
P A R T 2 : W E E K 3 3 2
DAY 1 PART 1
A M I N T E N S I T Y S E S S I O N Strength session
PART 1 1 mile warm up run
10 minute run warm up

PART 2
Slowly build pace over the 10 minutes until Lower body lift session
at the end. FRONT SQUAT 2 ROUNDS OF 3/2/1
Increase the weight each set until you hit a

PART 2
heavy one rep.
This last rep should feel like you could hit a
90s easy jog between efforts. max effort triple at this weight
- This is should be 30-60s off your one mile 2-3 minutes best between set Your goal is to
pace. If you don’t know this pace you should hit more weight than last week.
at 8 out of 10 effort.
- Only go beyond 3 rounds if you are holding 4 ROUNDS FOR NFT
pace properly. If you are falling off by
round two, start your cool down. We have 5-10 L-sit pull ups
increased the pace and taken less rest, this 10-16 single leg back extensions (5-
is where we start to make a transformation 8 each side)
toward speed endurance. 20 back extensions

PART 3 pace. Control each of the reps, take your
any extend rest periods (30s or more)
This is your last week doing these intervals,
it is time to push your limits! Train your body
to handle speed. Do your best to be right on
the line of going too fast without pushing
yourself over the edge.
TM
P A R T 2 : W E E K 3 3 3
PART 3
Strong man core - 4 rounds
50m sandbag carry

50m sled push
50m single arm farmer carry (each side)
2 minutes rest between each round
MAKE THESE HEAVY. This is meant to be a

very strong circuit, if it is too light you have
wasted
your time.
PART 2
DAY 2
2 rounds
3/2/1 superset
80 minute endurance run Bench press
Weighted c2b pull up
right. You should be able to hold this same - Increase the weight of each set. Until you
pace for two hours if you wanted to. hit a heavy single, NOT A MAX EFFORT.
- Rest 90-120s between each set
We will be building endurance over the next
couple weeks. The runs will get longer. Your 4 Rounds for NFT
goal is to get the work done while staying
strong, not breaking down. 2 legless rope climb
10-15 dips
15-20 heavy db shrugs
DAY 3 This workout should be done at a walking

A M I N T E N S I T Y S E S S I O N pace. Control each of the reps, take your
PART 1 any extend rest periods (30s or more) None
1 mile warm up run This is time under tension, making the body
strong, not tired.
TM
P A R T 2 : W E E K 3 3 4
PART 3 DAY 4
I W T- IN T E R VA L W E I G H T T R A ININ G E N D U R A N C E S E S S I O N
Tristan 90-120 minute bike session

2 minutes work/ 1 minute rest
Repeat 4 times - This is here to build your endurance up,
7 deadlift 275/185 not break you down. By the end of this
14 cal ski erg session you should feel as good if not
better than when you started.
1. Max burpees with the remaining time
2. On your last rounds increase your work - Keep the intensity at 60-70%
time limit to 3 minutes
- Pick any kind of terrain that you want as
long as it keeps your effort level low
P M S E S S I O N 4. Only extend the distance if you are
feeling strong and recovered from
50 minute easy run yesterday’s hard effort.

Run, jog or walk. Just get the body moving DAY 4
I N T E N S I T Y S E S S I O N
PART 1
4 rounds
12 arnold press
15 trx row rows
20 glute bridges
PART 2
Deadlift 2 rounds of 3/2/1

weight
2-3 minutes best between set
TM
P A R T 2 : W E E K 3 3 5
PART 2 (cont.)
DAY 6
Push press 2 rounds of 3/2/1
90 minute long run
- Increase the weight each set until you hit
- Keep the pace at 70-80%
- For the last 10 minutes go hard as you can
weight
run. This should be held at your interval
pace if you can manage it.
- 2-3 minutes best between set
I N T E N S I T Y S E S S I O N
20-30-40-50-40-30-20
Wall balls 20/24
45s hill sprint between each round
The sprints need to be 90% effort. Spike

your heart rate then get right back on the
ball
P M S E S S I O N
50 minute easy run
Keep effort at 60-70% Run, jog or walk.

Just get the body moving.
TM
WEEK 4
P A R T 2 O F 3
RECOVERY WEEK
P A R T 2 : W E E K 4 3 7
DAY 1
R E C O V E R Y W E E K
PART 1
One Mile Time Trial
10 minute warm up run
- Progressively increase the pace until you

are close to race pace for the last 30s
- Warm up your hips and lower back
PART 2
1 mile time trial

PART 2
- Keep this at 90% or higher.
Superset strength session
- Do not completely max out, leave the track
knowing you could have given more. Front squat/ bench press - 2 rounds of 3/2/1
- Superset each movement, rest after both

PART 3 movements are done.
10-15 minute cool down run
Allow your heart rate to fully come back a heavy one rep. This last rep should feel
down. Walk if you need to. like you could hit a max effort triple at this
weight
DAY 2
- 2-3 minutes best between set
PART 1 PART 3
Strength Session Core complex - 10 minute AMRAP
1 mile warm up run
TM
P A R T 2 : W E E K 4 3 8
5- L Sit Chin Ups PART 2

10 Weighted Back Extensions
15 TTB 30s hard row/ 30s rest - for time
- Try to complete 5000m in under 30

minutes
PART 4
Strong man complex - 3 rounds - Completely stop rowing during rest
10 sandbag ground to shoulders 150/100lb - Sprint as hard as possible during

work rounds
50ft single arm farmer carry (each arm) -
max weight ELITE SCORE
Male- 26 rounds or less
Female- 30 minutes or less
PART 5
PART 3
Cool down run
DAY 3
5-10 minute cool down row
DAY 5
PART 1

PART 1
- This session is not easy, not hard, it’s just
right. You should be able to hold this same 1 mile warm up run
PART 2
- Recovery week, take these runs easy
Deadlift/Push Press Superset - 2 rounds of
DAY 4
3/2/1

PART 1 a heavy one rep. This last rep should feel
5 minute steady row weight
Jumping lunges - rest as needed - 2-3 minutes best between set

TM
P A R T 2 : W E E K 4 3 9
PART 3
DAY 6 & 7
Bodybuilder complex - 3 rounds F U L L R E S T
15-20 TRX atomic push ups Recovery week, enjoy the rest while you
16-20 reverse DB lunges have it!
5-10 chin ups
Take your time with these reps. Move the

weight with focus and control.
PART 4
3 by 100 - Chipper
100 calorie ski

100 walking lunges
100 wall balls
This isn’t a race, get the work done. Have

fun :)
TM
WEEK 1
P A R T 3 O F 3
INTENSITY WEEK
P A R T 3 : W E E K 1 4 1
DAY 1 PART 2
PART 1 Barbell complex - 6 sets
10 minute run warm up 1 power clean/1 front squat/ 1 push

press
you reach your starting interval pace for 30s 2-3 minutes best between set
at the end.
4 rounds for NFT
PART 2
10-15 kb RDL
6-8x 4 minute tempo effort 10 split db split squats (5 each side)
20 back extensions
- 60s easy jog between efforts
- This is should be 15-30s off your one mile NOTE:
pace This workout should be done at a walking
- If you don’t know this pace you should at 8 pace. Control each of the reps, take your
out of 10 effort time between movements but don’t take
- Only go beyond 6 rounds if you are holding any extend rest periods (30s or more) None
pace properly. If you are falling off by round of these lifts should be at a maximal effort.
two, start your cool down. This is time under tension, making the body
- We have increased the pace and taken less strong, not tired.
rest, this is where we start to make
transformation toward speed endurance. PART 3
Strong man core- 4 rounds

PART 3
3 legless rope climb
10 minute cool down run 50m sled push
This can be at a jog or a walking pace. - 2 minutes rest between each round
Get your heart rate down, flush your legs.
- MAKE THESE HEAVY. This is meant to be a
P M S E S S I O N very strong circuit, if it is too light you have
wasted your time.
PART 1
1 mile warm up run

TM
P A R T 3 : W E E K 1 4 2
DAY 2 PART 3
I W T - I N T E N S I T Y S E S S I O N
6 rounds
PART 1
30/22 calorie assault bike - 85-90% effort
100 calorie assault bike warm up
30s max rep power snatch 95/65
PART 2
- 90s rest after each round
22 minute EMOM
- If you don’t have a bike use a rower
Minute 1 - 15-20 push ups
Minute 2 - 12-16 kb cleans 2x50/35 - These intervals need to be very hard to
make the shift. Do your very best to not let
- Wear a weight vest if possible go of the bar when you pick it up. Another
option is to drop the bar from the top
- Pick a rep range that will allow you to finish position but you need back to it asap to
each set with some left in the tank. This properly accomplish this workout.
is how we start to increase our strength
endurance.
PART 4
P M S E S S I O N
50 minute recovery run
Run, jog or walk. Just get the body

moving
DAY 3
E N D U R A N C E S E S S I O N
100-120 minute bike session
TM
P A R T 3 : W E E K 1 4 3
- This is here to build your endurance up, - This workout should be done at a walking
not break you down. By the end of this pace. Control each of the reps, take your
session you should feel as good if not better time between movements but don’t take
than when you started. any extend rest periods (30s or more)
- Keep the intensity at 60-70% - None of these lifts should be at a maximal

- Pick any kind of terrain that you want as the body strong, not tired.
long as it keeps your effort level low.
- Now that we are on part 2 of the Ultimate PART 2

engine we will start to increase the volume
over the next month. Only increase the I N T E N S I T Y S E S S I O N
volume if you are able to handle the extra
workload. 5 x 3 minute rounds (90s work/90s rest)
20/16 calorie row
DAY 4
Max rep TTB until you hit the 90s markrest
the next 90s
PART 1
- 90s rest
50 banded good mornings
50 banded pull aparts - Your goal is to hold the same
90s plank amount of reps or increase each
round
- Increase the weight of each set. Make
these reps heavy but well balanced. These - This will be a lactate explosion,
will really challenge your leg and core
strength at the same time. this is where you learn pacing and
strategy.
- 90s
3 rounds NFT PART 3
8 single leg hip thruster - each leg Reverse zercher lunges - 12/10/8/6/4
8 Single leg deadlift (3s negative down) -
each leg
TM
P A R T 3 : W E E K 1 4 4
DAY 5
- 60s rest between sets
- Add up accumulated weight at end to find
A M U P P E R B O D Y S T R E N G T H S E S S I O N your score
PART 1 P M S E S S I O N
1000m ski erg warm up 50 minute easy run
PART 2 - Keep effort at 60-70%

- Run, jog or walk. Just get the body moving
Upper body superset
4 rounds
Max rep dips at 25% body weight DAY 6
Max rep chin ups at 25% body weight N E G A T I V E S P L I T R U N
Your goal is to go all out. Try to rest as little PART 1

as possible between movements. The reps
will likely drop off each set, your goal is to 10 minute easy run
fight to keep them as highas possible. Rest
120s between each set. Get the body moving, prepare yourself for
the next 60 minutes of work.
4 rounds NFT
12 db pec fly PART 2
8 single arm ring row - each side
12 db lateral raises 70 minute negative split run
8 heavy db shrug
Every ten minutes you must pick the pace up
- This workout should be done at a walking as you continue to run. The last 10 minutes
pace. Control each of the reps, take your should be at or close to your interval pace.
time between movements but don’t take This isn’t a race from the start. As long as you
any extend rest periods (30s or more). are continuing to increase over time then you
are doing this workout correctly.
- None of these lifts should be at a maximal
PART 3
5-10 minute cool down jog/walk
PART 3
Allow the body to come down from this high
C O R E W O R K - S T E E L W O R K E R heart rate workout. Keep moving until your
heart rate settles.
4x15s front rack weight hold
TM
WEEK 2
P A R T 3 O F 3
MID-RANGE WEEK
P A R T 3 : W E E K 2 4 6
A M I N T E N S I T Y S E S S I O N PART 1
1 mile warm up run

PART 1
This can be at a jog or a walking pace. Your
10 minute run warm up goal is to get your heart rate down and flush
out your legs.
at the end. PART 2
Lower body lift session

PART 2
Barbell complex - 6 sets
1 power clean/1 front squat/ 1 push
- 60s easy jog between efforts
press
- This is should be 15-30s off your one mile
pace - 2-3 minutes best between set
- Increase the weight from last week if
- If you don’t know this pace you should at 8 possible. Technique and bracing is key here!
out of 10 effort
4 rounds for NFT
- Only go beyond 6 rounds if you are holding
pace properly. If you are falling off by round - 10-15 kb RDL
two, start your cool down. - 10 split db split squats (5 each side)
- We have increased the pace and taken less - 20 back extensions
rest, this is where we start to make
NOTE:
transformation toward speed endurance.
- Do your best to increase the pace from pace. Control each of the reps, take your
last week. Even 5 seconds faster per mile is time between movements but don’t take
positive growth in the right direction. any extend rest periods (30s or more) None
- Next week we will have a time trial so this This is time under tension, making the body
workout is key! strong, not tired.
PART 3

TM
P A R T 3 : W E E K 2 4 7
DAY 2
PART 3 A M S E S S I O N
D O G F I G H T - 5 R O U N D S 75 minute endurance run
135/200LB SAND BAG - - This session is not easy, not hard, it’s just
5 GROUND TO SHOULDER right. You should be able to hold this same
5 SANDBAG SQUATS
50M FRONT CARRY CARRY - We will be building endurance over the
next couple weeks. The runs will get longer.
This is a rugged full body sandwork. Pick a Your goals is to get the work done while
weight that you can do each set unbroken. staying strong, not breaking down.
Rest as needed but do not take large breaks.
Stay macho my friends :)
P M S E S S I O N
10k row or ski
Work on the machine that you need the

most improvement on. This workout is
here to build strength AND endurance. It
is a great cross training session. Keep the
intensity flowing between 60-80%. Don’t
push too hard on this effort.
DAY 3
A M - I N T E N S I T Y S E S S I O N
U P P E R B O D Y S T R E N G T H S E S S I O N
PART 1
Upper body strength session
3 rounds
15-20 TRX push ups

15 DB lateral raises
15-20 TRX rows
Keep this in a nice flow pace

TM
P A R T 3 : W E E K 2 4 8
PART 2 PART 4
3 Rounds 1 mile cool down run

Max effort weighted dips
Max effort weighted chin ups
P M S E S S I O N
- Put 25% extra weight on your body for
these reps 45 minute easy run
- Rest 90-120s between each set - Keep effort at 60-70%

- Run, jog or walk. Just get the body
4 rounds for NFT moving
20m sled pull - increase the weight each set

3 legless rope climbs
DAY 4
any extend rest periods (30s or more). PART 1

C H I P P E R
- This is here to build your endurance up,
PART 3
not break you down. By the end of this
session you should feel as good if not better
27 burpee box jump overs 24/20”
than when you started.
800m run
100m walking lunge 65/45 - Keep the intensity at 60-70%
21 burpee box jump over - Pick any kind of terrain that you want as
800m run long as it keeps your effort level low
75m walking lunge 800m run
- Only extend the distance if you are feeling
50m walking lunges strong and recovered from yesterday’s hard
effort.
Go all out on this! You should be at 90% or
more effort level. I think it is best to max out
on the burpees and find a strong pace that PART 2
can hold on the run without failing. Push to
hold onto a pace that makes you scared. Reverse zercher lunges - 12/10/8/6/4
TM
P A R T 3 : W E E K 2 4 9
DAY 5 PART 2
I N T E N S I T Y S E S S I O N S K I B A L L
PART 1
5 rounds
50 back extensions 30 wall balls 30/20

Ski erg cals 30/24
50 banded pull aparts
- 60s between each round
- Increase the weight of each set. Make
these reps heavy but well balanced. These - Your goal is to negative split each round.
will really challenge your leg and core You can go much faster on the wall balls at
strength at the same time. the end so make sure that you go all out on
the ski to get the most out of this workout.
- 90s
3 rounds NFT PART 3
1 Mile Cool Down Run

8 single leg hip thruster - each leg
8 Single leg deadlift (3s negative down) -
DAY 3
each leg
- This workout should be done at a walking
pace. Control each of the reps, take your 100-120 minute endurance run
any extend rest periods (30s or more) - This session is not easy, not hard, it’s just
- None of these lifts should be at a maximal pace for two hours if you wanted to.
the body strong, not tired. - Because this is a longer run, make sure to
bring nutrition!
#BICEPSWINRACES
- Only hit 120 minutes if you are feeling
™ strong.
TM
WEEK 3
P A R T 3 O F 3
VOLUME WEEK
P A R T 3 : W E E K 3 5 1
DAY 1 PART 2
A M S E S S I O N Lower body lift session

R O A D T E S T - I N T E N S I T Y S E S S I O N
Barbell complex - 6 sets - 1 power clean/1
front squat/ 1 push press
PART 1
5-10 minute warm up jog - 2-3 minutes best between set

- Increase the weight from last week if
Slowly build up the pace over your warm up possible. Technique and bracing is key here!
run
4 rounds for NFT
PART 2 10 heavy kb swings

15 leg extensions
30 minute max distance run - record this 20m reverse sled drag
distance
- This workout should be done at a walking
PART 3
time
between movements but don’t take any
5-10 minute recovery run extend rest periods (30s or more)
- Treat this like a tempo 90% effort. This - None of these lifts should be at a maximal
means that you should still be able to cover effort. This is time under tension, making
more distance at the same pace without the body strong, not tired.
failing.
- This is a long and hard test if you make it PART 3

to be. I like to mentally break it up into 5x6
minute chunks mentally. This should be Core Work
around 1 mile of distance covered during
this time for some of our more elite runners. 50 ghd
Your goal is to pace yourself accordingly to 50 ttb
your level.
50 back extensions
P M S E S S I O N Everytime you break complete 10-20 push

ups.
PART 1
1 mile warm up run

TM
P A R T 3 : W E E K 3 5 2
A M S E S S I O N 30 minute recovery run
75 minute endurance run Take this slow and easy. Walk if you need to,
just keep the body moving.
DAY 4
A M S E S S I O N
P M S E S S I O N
P M S E S S I O N
DAY 3 90 minute bike session

A M S E S S I O N
Power hour right. You should be able to hold this same
60 minute emom - 20 rounds
Minute 1- 12-18 cal row
Minute 2- 12-18 cal ski
Minute 3- 10m sled push - increase the
weight each round
- This is a repeat from weeks back. Try to

increase your performance and output over
the first time you completed this. The point
of this workout is to build your body’s ability
to handle lactic acid. The sled push should
be the only hard part of this workout. Treat
the sled push like a strength movement, not
a sprint. Make it heavier each round until
you reach close to max.
TM
P A R T 3 : W E E K 3 5 3
DAY 5 PART 4
U P P E R B O D Y S T R E N G T H S E S S I O N I N T E N S I T Y W O D - C H I P P E R
PART 1
1k run
100m sled push - race weight or 1-2x
3 rounds bodyweight
300m farmer carry - race weight or

20 calorie row
70/50lb
25 banded pull aparts
10 dips 200m walking lunges - race weight or
65/45
Keep this in a nice flow pace
100 wall balls 20/14
1k run
PART 2
Do your best to fully race this. Find some
3 rounds goals of yours to accomplish during this
workout to win some micro battles. Mine
Max effort weighted dips was to go unbroken on the wall balls.
Max effort weighted chin ups
DAY 6
Put 25% extra weight on your body for
these reps
Rest 90-120s between each set 100 minute long run
Keep the pace at 70-80%

PART 3
For the last 15 minutes go hard as you can
Reverse zercher lunges - 12/10/8/6/4 run. This should be held at your interval
pace if you can manage it.
Increase the weight of each set. Make these
reps heavy but well balanced. These will
really challenge your leg and core strength
at the same time.
90s rest between sets
TM
WEEK 4
P A R T 3 O F 3
RECOVERY WEEK
P A R T 3 : W E E K 4 5 5
DAY 1 PART 2
100 chin ups

PART 1 200 push ups
10 minute warm up run 300 air squats
- Progressively increase the pace until you This will take some time, your goal is to get
are close to race pace for the last 30s it done and not beat yourself up to bad in
- Warm up your hips and lower back the process. Pacing is key.
PART 2 PART 3
1 mile time trial 1 mile cool down run
- Keep this at 90% or higher.

- This is you last time testing one of these
for a while. Go buck wild!
DAY 4
60 minute minute recovery hike or jog
PART 3
Whatever pace you want as long as you are
10-15 minute cool down run allowing yourself to relax. Have some fun!
Allow your heart rate to fully come back

down. Walk if you need to.
DAY 5
DAY 2 1 mile run warm up run
Every 200m hit 7 OH kb swing 70/50
60 minute minute recovery hike or jog
100 calorie bike for time - MAX EFFORT
Whatever pace you want as long as you are Rest 3 minutes
allowing yourself to relax. Have some fun!
6 rounds - go every 3 minutes
25/20 cal bike at 85-90% of test
DAY 3 50/35 Max devil press until you hit 2:00
Rest remaining time
PART 1
4 rounds
DAY 6 & 7 - FULL REST

15 air squats
10 TRX rows
5 push ups
TM
U L T I M A T E E N G I N E 5 6
Y O U C O M P L E T E D
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ULTIMATE

After many years of melding endurance and strength I wanted

This plan is designed to help you succeed. Your goal is to do the

Be smart, train smart then...

WEEK 1 INTENSITY WEEK 3

WEEK 1 INTENSITY WEEK 20

WEEK 1 INTENSITY WEEK 39

- This should be held at 10k pace or slightly

This can be at a jog or a walking pace. PART 3

1 mile cool down run

PART 1 30-minute recovery run Keep effort at 60-

IWT - Intensity session Warm-up

25 calorie row - with remaining time max

This workout is all about smashing the row

DAY 4 (cont.) DAY 5

4 rounds for NFT

4x15s front rack weight hold PART 1

Keep effort at 60-70% Run, jog or walk. Just

5-10 minute recovery run

Treat this like a tempo 80-90% effort.

This means that you should still be able

This is a long and hard test if you make it

10 minute run warm up FRONT SQUAT 2 ROUNDS OF 5/3/1

2-4x 8 minute tempo effort

- 2 minutes easy jog between efforts

- This should be held at 10k pace or slightly

- If you don’t know this pace you should at 8

- Only go beyond 2 rounds if you are holding

100 back extensions

Keep the pace at a controlled tempo, don’t

1 mile cool down run

This session is not easy, not hard, its just

90 minute bike session 20 minute amrap - intensity session

30 minute easy run

Keep effort at 60-70%

This session is not easy, not hard, it’s just

Because this is a longer run, make sure to

Only hit 90 minutes if you are feeling strong.

A M I N T E N S I T Y S E S S I O N Lower body lift session

FRONT SQUAT 2 ROUNDS OF 5/3/1

PART 2 2-3 minutes best between set

75 minute endurance run

This session is not easy, not hard, it’s

90 minute bike sesion

This session is not easy, not hard, it’s just

PART 1 2 hours - 60-80% effort

Push press 2 rounds of 3/2/1

Increase the weight each set until you hit

IW T - IN T E RVA L WEIGH T T R A INING

Assault bike 100 calories for time

1 mile warm up run

Superset strength session

Front squat/ bench press - 2 rounds of 3/2/1

Superset each movement, rest after both

Increase the weight each set until you hit a

This session is not easy, not hard, it’s just

A serious thigh burner! Your goal is to go DAY 3

10 minute warm up bike

1 mile cool down run