B2H Challenge

Rude Awakening Training Plan (Challenge)


Macro-cycle plan focused on aerobic capacity and strength endurance training. It combines both traditional strength endurance protocols that we use for bodyweight exercises as well as another protocol for heavier barbell based exercises. This program is great for military and law enforcement personnel looking to build a bigger base and increase their strength endurance.


Program Duration

  • 5 weeks

Number of Sessions

  • 20

Suggested training frequency

  • 4 days per week

Suggested Programs Prior

  •  Diamond Cutter

Suggested Programs After

  • Challenges, Maxxx Gainz


 Required Assessments before starting

  • Bench Press 1RM
  • Front Squat 1RM
  • Military Press 1RM

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track

Recommended Supplements (Click Link for each category):


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