This 6-week training program has been designed to help you build a strong and functional physique for increased performance in running, sport, obstacle races and life. As this is an online program, you can follow along on any device, anywhere, anytime.How does it work?This 6-week strength and conditioning programme consists of 2 x strength workouts and 1 x training challenge per week, lasting between 30-55 minutes each. You may conduct these workouts whenever is convenient to you throughout the week, however, we would recommend leaving at least 1 rest day in between workouts.Equipment RequirementThis programme is largely based around bodyweight exercises with no need for equipment other than a pull-up bar and weighted rucksack/sandbag.Training ChallengesEach week’s training challenges provide a great way in which to benchmark your progress throughout the 6-weeks of the program. For a bit of competitive fun, we also keep an ‘opt-in’ Training Challenge leaderboard for which you are welcome to submit your scores to as part of the program.Help & SupportIf you have any questions or queries during the course of the program, please, do not hesitate to get in touch:info@rokman.co.ukDisclaimerYou should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.Program Schedule WeekDay 1Day 3Day 51Strength WorkoutPushStrength WorkoutPullTraining ChallengeCindy2Strength WorkoutPushStrength WorkoutPullTraining ChallengeLadder Attack3Strength WorkoutPushStrength WorkoutPullTraining Challenge5 Round Thriller4Strength WorkoutPushStrength WorkoutPullTraining ChallengeCindy5Strength WorkoutPushStrength WorkoutPullTraining ChallengeLadder Attack6Strength WorkoutPushStrength WorkoutPullTraining Challenge5 Round Thriller
