This is the same weekly template we run with the crews inside Everyday Heroes. Two strength days, one hinge/push day, two aerobic days, one mixed conditioning day, and an active recovery day. It's built to keep you strong under load, aerobic underneath, and healthy enough to do it for 20 years on the job.
Use the split below as your week.
Chapter 01
7-day split overview
- Monday - Squat / Pull
- Tuesday - Intervals
- Wednesday - Hinge / Push
- Thursday - Aerobic (short, <45 min)
- Friday - Mixed / Full body
- Saturday - Aerobic (long, 45+ min)
- Sunday - Rest / Active recovery
Chapter 02
Monday - Session #1: Squat / Pull
Chapter 03
Tuesday - Session #2: Intervals
30/30 intervals on the track, rower, Assault bike, or SkiErg.
- 5 min warm-up (easy pace)
- 15 rounds: 30 sec ON (RPE 8-9) / 30 sec OFF (RPE 2-3)
- 4 min cooldown
Chapter 04
Wednesday - Session #3: Hinge / Push
Chapter 05
Thursday - Session #4: Aerobic (short)
Under 45 minutes of Zone 2 run, ride, or stair climb. Target heart rate roughly 180 minus your age.
Chapter 06
Friday - Session #5: Mixed / Full body
Single kettlebell circuit, medium-heavy weight. AMRAP 25 minutes.
- 10 deadlifts
- 10 rows
- 10 cleans
- 10 goblet squats
- 10 swings
Chapter 07
Saturday - Session #6: Aerobic (long)
45+ minutes of Zone 2 run, ride, or stair climb. Nasal breathing, conversational pace.
Chapter 08
Sunday - Session #7: Rest / Active recovery
Mobility, yoga, ruck, or a long easy walk. Move without adding stress.
Written by
Coach Mitch
15+ years on the job. Head coach at Everyday Heroes Fitness.
