By Week 12 You Should Be Able To

• Hold 60–75 minutes of easy aerobic work
• Ruck or hike 90–120 minutes at 15–20% of your bodyweight
• Do 35 quality push-ups and 5 strict pull-ups
• Hold a controlled 2-minute plank
• Stack intervals, tempo, lifting and a long ruck in one week without breaking down

How It Works

• 6 training days + 1 full rest, 45–75 minutes: lower strength, intervals + upper strength, Zone 2, power + work capacity, tempo or long easy, ruck
• About 80% easy, 20% hard: the intensity split used by successful endurance athletes
• Built-in durability work: Nordic hamstring curls, Copenhagen planks, calf and tibialis work
• Deloads and retests at Weeks 4, 8 and 12

What's Inside (30-Page PDF)

• Start Here guide: placement test, goal paths, 3-day version, execution system, troubleshooting
• Session cards with Easier / Standard / Harder options and coaching cues
• Week-by-week interval, Zone 2, tempo and ruck tables (track or time-based)
• Printable: 12-week calendar, scorecard, weekly log

Are You Ready?

Start here if you can do most of these pain-free: 45 minutes of easy cardio, 20 push-ups, 3 pull-ups or 12 rows, and a 60-minute ruck at 10–15% bodyweight. Not there yet? Start with Level 1 — Foundations.

Gear: dumbbells or kettlebells (barbell ideal), pull-up bar, a loadable ruck, a step or box. Every exercise has a home option.

Digital product. Your download link arrives by email right after checkout. Nothing ships. Questions: support@zerooneoutpost.com

General fitness education, not medical advice. Check with your doctor before starting a new exercise program.