Written By Bobby Maximus Tactical Training Program Month One Special Ops Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Workout: REST
3x10 Shoulder Dislocate 60 minute Run or Row Test Deadlift 1RM 100x TGU @ 15# DB  3x20 Squat 90 minute hike with 25lbs
Then: Goal here is to get a good Then: Then:  pack. Goal is to travel as
sweat. If you are running 5x2 Deadlift @ 80% 1RM
2x (30sec Work/30sec 5x Lunge + 5x Push Press much distance as possible
the goal is 10km. If you Rest 3 minutes between
“Rest”) Push Press @ 2 x for 400m in 90 minutes. Ideally
are rowing the goal is sets
15# Dumbbell 15,400m Then: While holding a 45# bar, there will be some terrain
“Rest” is in overhead 10x Goblet Squat @ 50lbs 2x 25# DB, or similar changes and hills.
Position + 20x Split Jump load, do 5x Lunges
Three Sets, Rest 60sec Seven Rounds followed by 5x Push Press,
between each 
 Then: continue doing this until
Then: Cool Down you have
Bench Press @ Bodyweight traveled 400m (this is
+ Burpee/Pull-up typically down as 1 lap
10/1, 9/2, 8/3, 7/4, 6/5, 5/6. around a track)
4/7, 3/8, 2/9, 1/10 reps of Then: 
each 5 minutes of Plank Hold
Then:
1.5 mile run for time
OR
2000m Row For Time
Then:
Cool Down

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Written By Bobby Maximus Tactical Training Program Month One Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: Workout: Workout: Workout: Workout: REST
3x10 Shoulder Dislocate 60 minute Run or Row 3x20 Squat 100x TGU @ 15# DB  2x20 Squat 90 minute hike with 25lbs
Then: Goal here is to get a good 3x5 Jump Squat 3x20m Walking Lunge pack. Goal is to travel as
sweat. If you are running Then: much distance as possible
50xHorizontal Row Then:
the goal is 10km. If you Work up to Heavy Deadlift
50x Push-up 
 4x (30sec Work/30sec in 90 minutes. Ideally
are rowing the goal is (about 80% 1RM)
Then: 
 15,400m Rest) Frog Hop Then: there will be some terrain
Bench Press to Failure + Then: 4x4 Deadlift @ 80% 1RM changes and hills.
Pull-ups to failure Rest 2 minutes Rest 4 minutes between
Five Sets, Rest 2 minutes Then: sets
between each set 4x (30sec Work/30sec Walking Lunge/Wall Sit
Then: Rest) Split Jump Ladder:
3 mile Run For Time Then: 20x Walking Lunge +
30sec Wall Sit +
OR Rest 2 minutes
19x Walking Lunge +
5000m Row For Time Then: 30sec Wall Sit +
Then: 
 4x (30sec Work/30sec 18x Walking Lunge +
Cool Down Rest) Burpee 30sec Wall Sit +
Then: 17x Walking Lunge +
Cool Down 30sec Wall Sit +
All the way to 1x Walking
Lunge
You can also lunge in
place by alternating legs
Then:
Cool Down

A B C D E F G
Written By Bobby Maximus Tactical Training Program Month One Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout: Workout: Workout: Workout: Workout: Workout: REST
3x10 Shoulder Dislocate 60 minute Run or Row Warm up with Squat, Sit- 100x TGU @ 15# DB  2x20 Squat 90 minute hike with 25lbs
2x5 Goblet Squat pack. Goal is to travel as
Then: Goal here is to get a good up, Push-up
2x20m Lunge (walking much distance as possible
2x (30sec Work/30sec sweat. If you are running Then: 10m Forward, 10m
“Rest”) Push Press @ 2 x the goal is 10km. If you “Prison Burpees”: in 90 minutes. Ideally
Backward)
15lbs Dumbbell are rowing the goal is 20-1 Burpee Ladder there will be some terrain
Then:
“Rest” is in overhead 15,400m Note: Work up to Heavy Deadlift changes and hills.
Position Looks Like: (i.e. 80% 1RM)
Three Sets, Rest 60sec 20x Burpee + 5m walk Then:
between each across room + 5x2 Deadlift @80% 1RM
Then: 19x Burpee + 5m walk Rest 3 minutes between
sets
25 minutes of the across room +
Then:
following: 18x Burpee + 5m walk 6x (30sec Work/30sec
5x Pull-up + 10x Dip + 5x across room + Rest) Row
Pull-up + 10x Push-up All the way to 1x Burpee  Must get 150m each 30sec
Do as many rounds as Then: work interval
possible in 25 minutes Cool Down Three Sets, Rest 3 minutes
Then: between each set
1000m Row For Time OR
OR 6x (30sec Work/30sec
Rest) Run. During work
1 mile Run For Time 

intervals run as fast as you
Then: 
 can and during rest just
Cool Down walk.
Three Sets, Rest 3 minutes
between each 

Then: 

Cool Down

A B C D E F G
Written Bobby Maximus Tactical Training Program Month One Special Ops Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-TWO DAY TWENTY-THREE DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: Workout: Workout: Workout: Workout: REST
Practice Pull-up, Dip, Push- 60 minute Run or Row Work up to Heavy Deadlift 100x TGU @ 15# DB  Practice Pull-up and Push- 120 minute hike with 25lbs
Then: up pack. Goal is to travel as
up, and Sit-up Goal here is to get a good
Max Deadlift Reps @ Then:
Then: sweat. If you are running much distance as possible
225lbs
100x Pull-up + the goal is 10km. If you Max Pull-up Test in 90 minutes. Ideally
Then:
100x Dip + are rowing the goal is Then: there will be some terrain
Row 2000m For Time
100x Push-up + 15,400m OR Max Push-up Test changes and hills.
100x Sit-up 100x Burpee For Time Then:
For Time 2000m Row
Only strict repetitions count OR
100x Burpee For Time
(Choose whichever you
didn’t do on Day Twenty-
Five)

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