
Capacity Specialty Program Sample Week
Specialty Programs are programmed 4x per week on a Monday, Wednesday, Friday and Saturday. If you are following the Athlete Program you will be asked to complete 1 of the 2 parts. If you are NOT following the Athlete Program you will complete both parts.
Monday
PART A:
AMRAP 7:00
15 KB Swing @ 24/16kg
15 T Burpee
* Just keep consistent and keep moving – pick up the pace in the last few minutes
PART B:
2:00 On 1:00 Off for 23:00
Max Distance Run
* If you have one available use an Assault Air Runner, otherwise do this outside
* The 1:00 Off is complete rest so if you are outside you can’t count any distance moved within that minute in your total distance
Wednesday
PART A:
10 RFT
10 Cal C2 Bike or Assault Bike
100m Sled Push @ empty (sprint
1:00 Rest
PART B:
5 REFT
30/25 Cal Ski Erg
2:00 Rest
* Sprint each round!
Friday
PART A:
AMRAP 12:00
2 Burpee Box Jump Over @ 24/20″, add 2 each round
10 Double Under, add 10 each round
* Find a pace you can settle in to
PART B:
5 REFT
200m Sprint + 6 Jumping Bounds
1:30 Rest
* As soon as you get in from your run complete 6 two foot Bounding Jumps – aim to get as must distance out of each one but they should be consecutive without resetting or resting between each rep
Saturday
PART A:
1 RFT
400m Row
1:1 Rest
600m Row
1:1 Rest
800m Row
1:1 Rest
1000m Row
* Get those aerobic gains!
PART B:
AMRAP 15:00
30 Wall Ball @ 9/6kg
15 Cal Assault Bike
12 L Arm KB Hang Snatch @ 24/16kg
12 R Arm KB Hang Snatch @ 24/16kg