By Week 12 You Should Be Able To

• Sustain 75–90 minutes of easy aerobic work
• Ruck 2–3 hours at 20–25% of bodyweight (when appropriate)
• Do 50+ quality push-ups and 8–12 strict pull-ups
• Hold a controlled 3-minute plank
• Pace, fuel and care for your feet on a long day

How It Works

• 6 training days + 1 full rest: heavy lower, intervals + upper, low-impact Zone 2, power + circuit, long ruck, tempo or easy
• Three rotating work-capacity circuits with set rounds every week
• Built-in durability work and hard caps on ruck load
• Deloads at Weeks 4 and 8, taper and retest at Week 12

What's Inside (30-Page PDF)

• Start Here guide: placement test, goal paths, execution system, troubleshooting
• Session cards with options, dose by block, rest and coaching cues
• Week-by-week interval, Zone 2, ruck, tempo and circuit tables
• Printable: 12-week calendar, scorecard, weekly log

Are You Ready?

Start here only if you can do all or nearly all: 60 minutes of easy cardio, 40 push-ups, 8 strict pull-ups, a 90-minute ruck at 15–20% bodyweight, and 5 training days a week with good recovery. If not, run Level 2 — Performance first.

Gear: barbell and rack (or heavy DBs/KBs), pull-up bar, sandbag, ruck, sled or hill. Home options included.

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.