Challenge #2 is focused on listening to your body. The volume in this 30 week phase will intensify to make you push yourself to failure. Your workout split shown below has additional optional cross training workouts that target your hips and shoulders and can be seen in the cross training section of this pdf. Day 5 workouts are also now optional. By the end of this Phase you should know how to gauge how much time you need to recover between workouts.
Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 6 Sets 3 Sets 2 Sets 3 Sets 6 Superset Reps Reps Reps Reps Reps Pushup 10 20 30 20 10 Walking Burpee 10 20 30 20 10 Squat 10 20 30 20 10 Run (Miles)3 5 4 6
Week 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 3 Sets 6 Sets 3 Sets 6 Sets 3 Superset Reps Reps Reps Reps Reps Pushup 20 10 20 10 20 Walking Burpee 20 10 20 10 20 Squat 20 10 20 10 20 Run (Miles)3 6 4 6
Week 3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 30 30 30 30 30 Walking Burpee 30 30 30 30 30 Squat 30 30 30 30 30 Run (Miles)4 6 4 7
Week 4
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 7 Sets 3 Sets 2 Sets 3 Sets 7 Superset Reps Reps Reps Reps Reps Pushup 10 25 35 25 10 Walking Burpee 10 25 35 25 10 Squat 10 25 35 25 10 Run (Miles)5 6 4 7
Week 5
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 3 Sets 7 Sets 3 Sets 7 Sets 3 Superset Reps Reps Reps Reps Reps Pushup 25 10 25 10 25 Walking Burpee 25 10 25 10 25 Squat 25 10 25 10 25 Run (Miles)5 7 4 8
Week 6
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 35 35 35 35 35 Walking Burpee 35 35 35 35 35 Squat 35 35 35 35 35 Run (Miles)6 7 4 8
Week 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 8 Sets 4 Sets 2 Sets 4 Sets 8 Superset Reps Reps Reps Reps Reps Pushup 10 20 40 20 10 Walking Burpee 10 20 40 20 10 Squat 10 20 40 20 10 Run (Miles)6 8 4 9
Week 8
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 8 Sets 4 Sets 8 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 20 10 20 10 20 Walking Burpee 20 10 20 10 20 Squat 20 10 20 10 20 Run (Miles)5 8 4 9
Week 9
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 40 40 40 40 40 Walking Burpee 40 40 40 40 40 Squat 40 40 40 40 40 Run (Miles)5 9 4 10
Week 10
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 9 Sets 4 Sets 2 Sets 4 Sets 9 Superset Reps Reps Reps Reps Reps Pushup 10 25 45 25 10 Walking Burpee 10 25 45 25 10 Squat 10 25 45 25 10 Run (Miles)4 9 4 10
Week 11
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 9 Sets 4 Sets 9 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 25 10 25 10 25 Walking Burpee 25 10 25 10 25 Squat 25 10 25 10 25 Run (Miles)4 8 4 11
Week 12
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 45 45 45 45 45 Walking Burpee 45 45 45 45 45 Squat 45 45 45 45 45 Run (Miles)3 7 4 11
Week 13
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 2 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 10 25 50 25 10 Walking Burpee 10 25 50 25 10 Squat 10 25 50 25 10 Run (Miles)3 6 4 12
Week 14
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 25 10 25 10 25 Walking Burpee 25 10 25 10 25 Squat 25 10 25 10 25 Run (Miles)2 5 4 12
Week 15
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 50 50 50 50 50 Walking Burpee 50 50 50 50 50 Squat 50 50 50 50 50 Run (Miles)2 4 4 13
Week 16
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 15 30 60 30 15 Walking Burpee 15 30 60 30 15 Squat 15 30 60 30 15 Run (Miles)3 5 4 13
Week 17
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 30 15 30 15 30 Walking Burpee 30 15 30 15 30 Squat 30 15 30 15 30 Run (Miles)3 6 4 14
Week 18
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 50 50 50 50 50 Walking Burpee 50 50 50 50 50 Squat 50 50 50 50 50 Run (Miles)4 6 4 14
Week 19
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 65 35 20 Walking Burpee 20 35 65 35 20 Squat 20 35 65 35 20 Run (Miles)4 6 4 15
Week 20
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 35 20 35 20 35 Walking Burpee 35 20 35 20 35 Squat 35 20 35 20 35 Run (Miles)5 7 4 15
Week 21
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 70 35 20 Walking Burpee 20 35 70 35 20 Squat 20 35 70 35 20 Run (Miles)2 6 4 16
Week 22
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 35 20 35 20 35 Walking Burpee 35 20 35 20 35 Squat 35 20 35 20 35 Run (Miles)4 7 4 15
Week 23
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 75 35 20 Walking Burpee 20 35 75 35 20 Squat 20 35 75 35 20 Run (Miles)4 6 3 14
Week 24
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 50 50 50 50 50 Walking Burpee 50 50 50 50 50 Squat 50 50 50 50 50 Run (Miles)3 5 2 13
Week 25
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 80 35 20 Walking Burpee 20 35 80 35 20 Squat 20 35 80 35 20 Run (Miles)6 8 4 14
Week 26
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 35 25 35 25 35 Walking Burpee 35 25 35 25 35 Squat 35 25 35 25 35 Run (Miles)5 9 4 15
Week 27
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 85 35 20 Walking Burpee 20 35 85 35 20 Squat 20 35 85 35 20 Run (Miles)5 6 4 16
Week 28
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 5 Sets 10 Sets 5 Sets 10 Sets 5 Superset Reps Reps Reps Reps Reps Pushup 40 25 40 25 40 Walking Burpee 40 25 40 25 40 Squat 40 25 40 25 40 Run (Miles)4 7 4 15
Week 29
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 4 Sets 1 Sets 4 Sets 10 Superset Reps Reps Reps Reps Reps Pushup 20 35 90 35 20 Walking Burpee 20 35 90 35 20 Squat 20 35 90 35 20 Run (Miles)4 6 3 14
Week 30
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 2 Sets 1 Sets 2 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 100 50 100 50 100 Walking Burpee 100 50 100 50 100 Squat 100 50 100 50 100 Run (Miles)3 5 2 13
