BUILD A BODY STRONG ENOUGH FOR ANY BATTLE, ANYWHERE
DIRECTIONS: For nearly a decade, Rob Shaul has used his Operator Ugly protocol to assess military personnel; now he’s adapted it for you. Start by gauging your performance with the test below. Rest the next day and then end the week with one bench press/front squat day, one deadlift/ get-up day and one endurance day. Train Monday through Friday for the next two weeks, doing the moves in order. On Mondays and Thursdays (bench press/ front squat), do moves 3, 4, 5 and 1. On Tuesdays and Fridays (deadlift/get-up), do moves 2, 6, 5 and 1. On Wednesdays, do 4 rounds of 5 walking lunges, 10 push-ups, 10 sit-ups and a 100m run, then three 1.6km runs (8min rest between each) while wearing a 10kg pack. Rest. Retest.
1/ STRICT CHIN-UP
This story is from the April 2018 edition of Men's Health Australia.
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This story is from the April 2018 edition of Men's Health Australia.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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