Sprints: Make sure you take the time to warmup properly. These are max effort. I’m not prescribing specific rest time in between because I want each effort to be 90-100% of each other. If your time falls below this, then increase your rest. Remember, this is about speed development, not smoking your ass. If you can’t run each at a maximal effort then we are just getting slower.

Squat/Pull-Ups: A1 and A2 means these are done as super sets. You’ll hit your first set of pull-ups after your first set of squats. As far as the last max effort squat set – this is max reps you can perform with TECHNICAL COMPETENCY. If you know form is gonna be questionable on the next rep, then your set is done.

Engine Builder: I typically use a purple band for the push-ups. Not prescribing a weight for the goblet squats because I don’t know your current strength level. Pick a weight you can do unbroken the first half of the workout, but never takes more than 2 sets. Go for broke on the row.

Let us know what you think. Tuesday will be primarily upper body strength focused.

Destroy Ordinary



By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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