Free Fitness Programs

Programs for limited equipment/time, and squad fitness.

Squad Fitness 1.0

This is a 4 week, 5 days a week PT program designed for squads to complete together. The program combines bodyweight exercises, lifting, and metabolic conditioning to increase physical fitness and lethality. The goal is to maximize physical fitness while saving time from planning/preparing for PT - get in, work out, get out and go train to destroy the enemy.

Note: must download on PC. Does not display correctly on mobile.

Squad Fitness 2.0

This is the second part of the Squad Fitness program. Another 4 week cycle building upon the groundwork laid in Squad Fitness 1.0. This cycle focuses on developing aerobic capacity. 

Squad Fitness 3.0

This is the third part of the Squad Fitness program. Another 4 week cycle building upon the groundwork laid in Squad Fitness 1.0 and 2.0. This cycle has ideas of how to integrate military training into the PT program.

IBOLC Workout plan

This is a 9 week, 3 days a week program designed for guys in IBOLC to supplement lifting and strength development outside of morning PT hours. Morning PT sessions in IBOLC should concentrate on developing aerobic and muscular endurance via rucking, runs, and bodyweight exercises. This program is designed to increase muscular strength, power, and size 

DB & KB Program

This is a 8 week, 5 days a week program. The cycle includes varying endurance events, structured around barbell movements with dumbbell and kettlebell execution. This cycle is meant to improve stabilizing muscle groups, improve anaerobic conditioning, and maintain fitness requirements for combat units and personnel

CronusFit COVID

This is a 10 week, 6 day a week program designed for low/no equipment workouts during COVID. This program is written to place enough metabolic stress on your muscles to retain the majority of your size/strength. Overall, the program is conditioning focused with some hypertrophy work via high reps.

Recommended equipment: KB’s (35/53/70), pair of DB’s (50 for guys, 35 for girls), pull-up bar, sandbag (100 for guys, 75 for girls), weight vest (20/14), and some bands. Also, a piece of cardio equipment (rower, skierg, assault bike, etc) if you’re able to get one. If you don’t have access to cardio equipment, you can substitute all of the cardio with running (250m erg = 200m run, 500m erg = 400m run, 1k erg = 800m run, 2k erg = 1 mile run).