WAR MACHINE – Phase 3

3 down, 3 to go.

I’m 44 and doing this programming because it aligns with my fitness goals, good strength, endurance, and jack of all trades. I started the War Machine programming at the beginning of January. I’ve been doing CrossFit for many years, but I felt pretty beat up and didn’t have the endurance I wanted. I also had not run since tearing my meniscus and subsequent surgery in May of 2020. It may feel as though the pace is slow, but stick with it and think about the long term. The periodization, intensity, and volume are laid out to make you DURABLE. I’ve been training 5X per week and other than a weird bicep pain I’ve been injury free and feeling great. From the beginning of phase 3 and testing right before phase 4, I increased my push ups from 43 to 45, even with the retest being the “new” Army hand release style, which I did not train during phase 3, but will exclusively use henceforth, my sit ups went from 69 to 73, and my pull ups went from 10 to 13, all with better form. I had no idea what the run would be, but I popped off a 13:31 yesterday at the track and each slap was consistent, with negative splits on the end, so I think that will easily get below 13 when I learn to pace better. This morning I lifetime PRed my back squat. In January I got 275, a couple of years prior I hit 300 but my hips probably were not below my knees, today I got a 310 with ass to grass. My bench press did not change from the last phase where I got a 215. I got stuck on 225 and had to get assistance. I love it, look forward to the workout every day, and enjoy the process. Thanks AA.

Effective and Challenging

Came into Phase 3 directly after completing Phase 2. The bodyweight progressions were extremely challenging. For most pushup sessions I was unable to complete the prescribed reps without dropping to my knees to complete the required of reps. Pull ups were also very challenging to progress, however I was able to hit the %’s as prescribed. I was legitimately concerned with my progress due to having such difficulty as the program continued, however I kept at it. That being said, this program works. I recommend this phase for anyone trying to boost any sort of military LE fitness test scores. Initial Assessment and Post Assessment numbers listed below.

Push Ups: 51 > 63 ( 24%)
Pull Ups: 20 > 25 ( 25%)
Sit Ups: 53 > Did not retest