Week 1: Day 1

A unique blend of high-intensity strength training and obstacle course racing, the Civilian Military Combine offers a fun challenge to atheltes from all walks of life. The competition starts of with the Pit, an area of about 50 weightlifitng platforms, where each person does as many rounds as possible in five minutes of three different movements. Then, you proceed to blast through the 4+ mile obstacle course race which consists of about 20 military-inspired obstacles.

As part of its 2014 North America tour, CMC comes to Philadelphia and New York in September, Virgina in October and Baltimore in December. For those looking to build serious strength and conditioning and improve skills directly related to the CMC, follow this six week training plan designed by Ryan Heickert/Mike Smaltz from Platoon Fitness. Featuring strength circuits, endurance runs and Pit preparation training, this workout guide push your limits and get you a lightning fast time!

The Ultimate Mud Run Training Plan >>>

WEEK 1 

DIRECTIONS
Complete circuits 1-3. Repeat twice.

Day 1
Circuit 1
Back Squats                        
Reps: 5
Squat Jumps
Reps: 5 
One Arm Band Rows
Reps: 10-20 (each side)
Russian Twists
Duration: 1 min.

Circuit 2
Pullups                              

Reps: 5

Medball Slams               
Reps: Heavy 5
Traveling Pushups            
Reps: 10-20
Band Shoulder Stretch
Duration: 1.5 min (each side)

Circuit 3 
Shoulder Press                      
Reps: 5

Medball Push Press 
Reps: 5 (heavy weight)
Dumbbell Lunge and Reach
Reps: 10-20 (each side)
Kettlebell Farmers Carry     
Duration: 1 min.

32 Best Things for CrossFit in 2014 >>>

Week 1: Days 2 and 3

Day 2

Beginner–Rest
Intermediate–Mobility Session
Foam Roll/Dynamic Movement
Duration: 30 min.
Advanced -Sprint
Sprint 8-12 seconds. Rest until Heart Rate gets down to 130–140bpm. Do 15–20 sprints.
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 3
DIRECTIONS
Complete circuits 1-3. Repeat twice.
Circuit 1
Deadlifts
Reps: 5
Rest: 1 min.
Broad Jumps
Reps: 10
One arm Band Press
Reps:10-20 (each side)
Cable/Med Ball Woodchoppers
Duration: 1 min. (each side)

Circuit 2
Bench Press
Reps: 5
Rest: 1 min.
Pylo Pushup
Reps: 8-10
Inverted Rows
Reps:10-20

Circuit 3
One Arm Dumbbell Rows
Reps: 5
Rest: 1 min.
Medball Wall Toss
Reps: 5-8
Dumbbell Lateral Lunge and Reach
Reps: 10-20 (each side)
Army Crawls – 10 yds – fwd/bkwd
Duration: 1 min.

Perfect Running Form >>>

Week 1: Days 4 and 5

Day 4
Beginner –Rest
Intermediate–Mobility Session
Foam Roll/Dynamic Movement
Duration: 30 min.
Advanced -Sprint
Sprint 8-12 seconds. Rest until Heart Rate gets down to 130 – 140bpm. Do 15–20 sprints. 
Example exercises: uphill sprints, sled drags, spin bikes or anything capable of high resistance.

Day 5
Pit Prep
The Pit is a circuit of exercises performed for AMRAP in five minutes during the Civilian Military Combine. The exercises vary depending on the difficulty level of the Pit you compete in.
Pit Movement 1
Pit Movement 2
Pit Movement 3

As many rounds as possible in seven minutes.
Rest 5 minutes 
Cool Down
Run/jump rope/row
Duration: 10 min.

Athlete Q&A: Spartan Racer Hunter McIntyre >>>

Week 1: Days 6 and 7

Day 6
Rest and Recovery

Day 7
Trail Run or Hike
Duration: 30-45 min

The 9 Best Plyometric Exercises for Muscle>>>