Selection Prep

This is a 12-week, 6 days a week program designed to prepare anyone for a military selection program. This is not an introductory plan, but rather a workout plan to take someone in decent shape and set them up for success in their selection. There is an emphasis on running and rucking.

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


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.


Ranger School Guide

This is CronusFit's official guide to Ranger School. Inside this guide we include some background information, tips, and hints to success during the world's premier leadership course. Included is a 9 week, 6 days a week PT plan focusing on developing aerobic capacity, leg strength, and physical fitness.


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 


Functional Fitness Cycle 1.0

This is a 14 week, 5 days a week program with 2 deload weeks built into the program. This program is focused on a linear progressive strength model with optional conditioning work designed to develop work capacity across multiple domains. Each workout includes a strength component, metcon, accessory work, and optional work capacity development. This cycle is for anyone looking for an introductory program that will increase physical fitness across all domains. 


Functional Fitness Cycle 2.0

This is a 9 week, 5 days a week program. This cycle is mainly focused on hypertrophy via tempo movements on all the major lifts and multiple accessory lifts in the 10-12 rep range to encourage hypertrophy. Each workout includes strength work (usually tempo), metcon, accessory work, and optional conditioning. 


Functional Fitness Cycle 3.0

This is a 13 week, 6 days a week program. This cycle includes a 7 week Crossfit Open prep, 5 week Crossfit Open competition cycle, and a one week deload. This cycle is meant to peak strength and aerobic capacity during the 7 week pre-Open cycle, a maintenance phase during the open, and a one week deload. There are multiple pieces per workout, with several being optional based on how you feel. 

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