This 6 week, 24 session program is designed for the beginner and above athlete looking to build fitness with minimal equipment in an outdoor or garage setting. The program itself is one designed for the hybrid athlete and will focus on 3 fitness attributes: Strength Endurance, Work Capacity, and Stamina. Over the course of 5 weeks the athlete will see a progression in intensity and volume. The athlete should train 4 times per week for 5 weeks, with the 6th week being a taper and test week.

This plan is ideal for the athlete working at an austere location – e.g. deployed, garage, etc – who wants to maintain a high level of overall fitness.


Program Duration

  • 6 weeks


Suggested training frequency

  • 4 days per week


Suggested Programs Prior

  • ¬†Bodyweight


Suggested Programs After

  • Kettlebell, Dumbbell Only


Required Assessments

  • Sandbag Assessment


Required Equipment

  • Sandbag
  • Step Up Box
  • Mat
  • Timer/ Clock
  • Bench
  • Pull Up Bar


Program Questions: