(June 22nd - 28th, 2025) Force Multiplier Physical Training
Sunday (June 22nd, 2025)
Active Recovery
30-minute walk, mobility drills, foam rolling
Optional light sled drag or carry
No CNS disruption; enhance recovery through movement
Monday (June 23rd, 2025)
Lower-Strength Day (Heavy)
(A) Belt Squat: 5×3 @ RPE 8-9
(B) Single Leg DB or KB RDL: 5×4 (each leg) @ RPE 8-9
Use Rack or Machine to Balance
(C) Cable Reverse Squat: 2×25
(D) Copenhagen Plank: 2×50 sec.
(E) Band Neck Extension: 2x25
Tuesday (June 24th, 2025)
Upper-Strength Day (Heavy)
(A) High Incline DB or KB Bench Press: 5×3 @ RPE 8-9
(B) Loaded TRX Row: 5×5 @ RPE 8-9
Load with vest or chains
(C1) Dead Stop Skull Crusher: 5×5
(C2) Louie Push-Up: 5×8
(D) GHD Mid-Back Extension: 2x25
(E) Band Neck Flexion: 2x25
Wednesday (June 25th, 2025)
CO2 Tolerance Day
(A) Ruck 1x30 min. @ conversational pace
Decrease Ruck weight
OR
(A) Zone 2 cardio (row, ski-erg, jog, bike) 1x30 min.
Emphasize oxidative recovery, cap at ~70% HRmax
Athlete’s Choice (Below):
Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.
(B1) Forearm Flexion: x50
Change exercise selection from the previous week
(B2) Forearm Extension: x50
Change exercise selection from the previous week
(C) Calves: x50
Change exercise selection from the previous week
Thursday (June 26th, 2025)
Lower-Strength Day (Moderate)
(A) Trap Bar: 3×3 @ 85-90%
(B) Loaded Cossack Squat: 3×3 each leg @ RPE 8-9
Load with vest or chains
(C1) Nordic Hamstring: 3×5
(C2) Nordic Quad: 3×5
(E1) Lateral Plank: 2x50 sec. (each side)
(E2) Ankle Taps: 2x50 sec.
(F) Band Neck Lateral Flexion: 1x25 (each side)
Friday (June 27th, 2025)
Upper-Strength Day (Moderate)
(A) DB or KB Floor Z-Press: 3×3 @ RPE 8-9
(B) Weighted Pull-Up or Lat Pull-Down: 3x8 @ RPE 8-9
(C) Williams Press: 3×8 @ RPE 8-9
(D1) Band Pull Apart: 2x25
(D2) Band Face Pull: 2x25
(D3) Band Shoulder Extension: 2x25
Saturday (June 28th, 2025)
CO2 Tolerance Day
(A) 10-min. EMOM:
KB Swing: x8
(B) 10-min. EMOM:
KB Halo: x4 (each direction)
(C) 10-min. EMOM:
KB Windmill: x4 (each side)