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A recipe book with macro-friendly combinations of foods. A total of 27 recipes with no background life stories on how we found them, just concise instructions with macros and ingredients listed so you know what to cook to hit your targets.
The book is a PDF with 400-600 kcal, 40-60g protein recipes. There’s a small section at the end called “Tasty, But Not Macro-Friendly,” for the days you have a larger calorie budget to work with.
This PDF guide provides a practical overview of base training, explaining its importance. We break down the differences between aerobic and anaerobic training and how to program each using the 80/20 rule. Included is a link to a calculator to set up your own base training phase.
This is a 12-week plan designed to prepare soldiers for the rigors of the Ranger Assessment and Selection Program. The program focuses on building strength, endurance, and work capacity through a progressive schedule of weighted exercises, structured running and rucking, and task-specific conditioning
Prereqs:
- athlete can run under 40min for a 5 mile timed trial
- athlete can easily maintain 15min/mile on a ruck march
- athlete has already established a base of 20+ miles/week
- access to a full gym setup with weight sled, skedco, KBs, and sandbags
Tests On Week 1 and Week 12:
Tuesday - Bodyweight exercises and 20RM squat
Wednesday - ACFT
Thursday - RPAT
Saturday - 5 Mile Run TT
Sunday - 8 Mile Ruck TT
Monday: Rest on Mondays because we will be utilizing Saturdays and Sundays for long runs or rucks
Tuesday (Squatting, Bodyweight, and Easy Run): Working with a 20RM squat to help with core stabilization AND ensure a very strong, stable posterior chain. Bodyweight work to make sure we are hitting the mandatory exercises the PT test. Easy runs to get back into running at the beginning of each week.
Wednesday (Machine Cardio, Deadlift, OH Press, and Pull): Machine cardio at a high intensity to develop VO2 max. Deadlift and OH presses for power and strength development. Single leg and pulling exercises to make sure we are well rounded and to take pressure off of the "pushing" muscles.
Thursday (External Load Conditioning and "Quality" Run): External load conditioning events to get used to moving more than just their own body weight. One quality track session of each week to develop speed and strength for running and rucking.
Friday: Active Recovery Day to recover from Tuesday-Thursday before heading into the long Saturday and Sunday runs and rucks
Saturday (Long Run): Endurance running to build the athlete aerobically.
Sunday (Ruck and Ruck/Run): Switching between straight rucking and rucking with a run to train the ability to strap a ruck on and move.
This is not a couch to SFAS program. We recommend having a base of 25-30 miles/week built before starting this program.
This program will peak your fitness enroute to a dominant performance at the premier assessment and selection course in the US Army.
Program details: 12 weeks, 6 workouts/week
This program is made to improve overall work capacity with movements to support rucking. A lot of time will be spent at submaximal efforts (zone 2) to increase your gas tank, then you'll progress to higher volumes over a periodized plan to stay recovered.
Program details: 15 weeks, 6 workouts/week
This program is geared towards the beginner to moderate skill runner--but any runner can get a great amount of improvement out of this program. It will focus on building an endurance base, then working to improve heart rate bands to increase efficiency and capacity. The volume starts at around 12 miles/week, and peaks at around 30 miles/week. This program will improve your overall running, but is geared towards improving 5 mile and 2 mile times. We encourage adding 2-3 days of lifting a week to create a well balanced functional fitness routine.
Program details: 16 weeks, 3-6 runs per week
This program provides prolonged exposure to hypertrophy through autoregulation and progressive overload, which will stack on muscle and enable you to go further and faster. Over the next 18 weeks, athletes will methodically progress through various movements designed to GROW muscles. This program is repetitive. In the same way that strong foundations are solidified with thousands of identical screws, the body also builds a strong foundation by doing similar things many times over. At the end of this program, you will be a better version of yourself, ready to return to tactical fitness with a stronger foundation.
Program details: 18 weeks, 6 strength/hypertrophy workouts a week
Ranger School V3 is an updated Ranger School program to incorporate those ACFT movements and train the traditional “school” elements. The program is 12-WKs long, includes a good balance of rucking and lifting to build those muscle groups key to success over 62-days in Georgia and Florida. The running will have a lot of dictated tempo, this is to get comfortable with running everywhere at a sub 8min pace per mile . . . because the 5-mile isn’t the only time you’ll run (unfortunately) at school. Good Luck and see you after 62-days! Rangers Lead the Way!!
This is a 25 week, 7 days a week, 45 minutes a day program with the “professional” in mind. For those who don’t have 2-3 hours a day to train, this program is for you. Each training day is meant to be completed within a 45 minute time block (not including warm up/cool down). It is a self-regulating program where you can load lifts based on how you feel and your goals.
The primary focus of this program is to give you a succinct, well-rounded program that addresses all aspects of fitness to include cyclical endurance work, hypertrophy, strength development, high intensity conditioning, gymnastics, etc. This is a great base building program and is scalable to any individual’s needs.
If you’re on an extended “vacation” or are looking for a program to get bigger and stronger, check out our 12 week strength cycle. This program will build up your strength over 4 mesocycles. You will get yoked on this program. Crush this program and fight on to the Ranger Objective! RLTW!
Program details: 12 weeks, 6 workouts a week.
This is a 25 week training cycle program with 3 distinct mesocycles that include an 8 week hypertrophy block, 4 week tempo/positional block, and 9 week strength block. The hypertrophy work will follow a crescendo volume prescription. The tempo and positional work will help emphasis good mechanics and help drill good movement patterns. Finally, the strength work is based on a linear progressive model based on the 5/3/1 program. Each week will get progressively heavier in a linear fashion. Oly work will follow a linear progression as well with high volumes initially that will transition into lower volume with heavier weights.
The primary focus this program will be on overall strength development, as a result, the strength and accessory components are key. If you have the time and/or capacity, feel free to add any of the other components based on how you feel and your weaknesses. If you want to purely focus on strength, just do the mandatory work. Otherwise, add pieces as you see fit. RLTW
Program details: 25 weeks, 6 workouts a week.
The Ranger Assessment and Selection Program is designed to prepare candidates for completing RASP 1&2 at FBGA. This program is designed to prepare individuals for common skills and conditioning seen at selection and in the 75th Ranger Regiment. This program is more tailored to the future Ranger and highly motivated individual(s).
Program details: 6 weeks, 6 workouts a week.
CronusFit’s Operator Program is a 16-Week Program geared towards preparing for combat operations and sustaining operational fitness in deploying units. The program is tailored towards exercises in kit, under pressure, and with purpose.
Throughout the 16-Weeks, you can expect a dedicated interval progression for cardiovascular endurance. Running will be focused on a 5-7 mile timed event and those tests of fitness in the Joint Special Operations Command.
Throughout the week, metabolic conditioning will take the form of 10-20min events, designed for increasing the heart rate quickly and adjusting effort to maximize individual performance.
Oh yeah, most of the workouts are in kit. Train like you fight.
Rangers Lead the Way!!
If you’re worried about the new ACFT, have no fears. W'e’ve got your answer for a proper train up program. This program is meant to be completed in 1 hour during PT hours in the morning. It is designed specifically with the ACFT events in mind. You can run this program up to the squad level due to gym/equipment requirements, but feel free to run it with more people if you are able.
Program details: 10 weeks, 5 days a week.
Hate barbells, dumbbells, kettlebells, and the Liberty bell? Hope it’s not the last one, but if you are facing an environment with limited gym supplies and it’s you, a ruck, and some bands - CronusFit’s Bodyweight Program is the bee’s knees.
At 12-Weeks long, six-days a week, the program has a robust running program and movements based on access to a ruck, heavy pack, water, and an appetite for fitness. Every movement in the program, from KBS, to Zercher squats, to lunges, can be done with your equipment on hand. The only requirement from you is throwing more of your TA-50, sandbags, or weights into your pack to add the weight you need for resistance.
Some of the METCONs will involve rowers or jump rope, if you don’t have access to those items, keep in mind the most important pieces of this program are the strength and conditioning, everything else is icing on the cake (gluten free, fat free, carb free, and taste free obviously)
Be Somebody. Rangers Lead the Way!!
10 weeks of training to improve your run times and aerobic capacity. Perfect for those individuals looking to maintain Ranger standards on the run and build towards 10k dominance! RLTW!!
Program details: 10 weeks, 6 workouts a week.
If you are preparing for a deployment to a mountainous region or want to shock your legs, check out the “Ranger Mountain Program”. This program builds your legs and back for varying loads and mission sets, whether 5,000ft or 10,000ft peaks are in your future. Before you deploy, knock out this 8-WK program and own the terrain you operate in, as well as the mental ability to ignore the lactic build up as you fight on to the Ranger objective! RLTW!!
Program details: 8 weeks, 5 workouts a week.
Getting back in shape after Ranger School is hard to do, luckily this program will introduce structure and workouts focused on building back muscle and strength lost after 62+ days of hell! RLTW!!
Program details: 5 weeks, 5 workouts a week.
This is a 12 week program that is focused solely on Olympic Weightlifting. This is meant to be done as a “stand-alone” program due to the high volume. There is an 8 week accumulation mesocycle and a 4 week peak mesocycle.
This program is recommended for the intermediate to advanced lifter that is already comfortable with the Oly movements. If you’re looking to get seriously strong, get this program.
Program details: 12 weeks, 5 workouts a week during accumulation, 4 during peak
You guys asked and we delivered. CronusFit’s very own version of Jim Wendler’s 5/3/1 packaged into a strength and conditioning program. This program has an emphasis on strength training over conditioning with plenty of accessories to work on those beach muscles. But don’t worry, there’s still enough conditioning work to keep you in shape for the ACFT 2-mile.
Program details: 16 weeks, 5 workouts a week
4 strength, 2 WOD, 2 conditioning, 1 calisthenics piece per week.