The sixth 12-week cycle is unique. It is divided into two 6-week segments. Each segment has three training days with a different theme each day. You have your choice of exercises and activities based on the designated training calendar.
The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday. Here’s what the calendar looks like for the first six weeks:
Choose the designated number and/or type of exercises for each day according to the training calendar. For example, week one/day one (anti-gravity) requires four events and one of the four being a lower body event: Chest Press 2 x 15, Pulldown 2 x 15, Overhead Press 2 x 15, and (lower body) Hill Run 1 x 15 reps. All options should be physically demanding.
Week 4, Day 2: Long Endurance
Choose one event:
- Four mile walk
- 2.5 mile run
- 30 minutes of mobile cycling
- 30 minutes on a stationary exercise device (treadmill, elliptical, rower, etc.)