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TACFIT KB Spetsnaz Commando Calendar 4x7

This document outlines a 4-day TACKB Commando workout program that progresses in intensity from day to day. Day 1 is no intensity, Day 2 is low intensity, Day 3 includes a moderate intensity workout with 4 rounds of 8 exercises for 30 seconds each, and Day 4 has a high intensity workout with the same format as Day 3. Each day includes warmup and cooldown movements performed for 60 seconds each.

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bog495
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732 views3 pages

TACFIT KB Spetsnaz Commando Calendar 4x7

This document outlines a 4-day TACKB Commando workout program that progresses in intensity from day to day. Day 1 is no intensity, Day 2 is low intensity, Day 3 includes a moderate intensity workout with 4 rounds of 8 exercises for 30 seconds each, and Day 4 has a high intensity workout with the same format as Day 3. Each day includes warmup and cooldown movements performed for 60 seconds each.

Uploaded by

bog495
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TACKB Commando

Day 1 — No Intensity Day 2 — Low Intensity


Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds
TACKB Commando
Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds

NOTES ON THE CYCLE


Day 3 — Moderate Intensity
Workout
4 Rounds - 30 seconds per
movement
Sit Out Clean & Press
Deck Press
Shin Roll Press
Side Semi Clean
Bent Press
Goblet Drop
Swingblade
Airborne Kick
60 seconds rest
TACKB Commando
Day 4 — High Intensity Warm Up Day 4 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Sit Out 60 seconds Twisted Lunge 60 seconds
Double Arm Bar 60 seconds Table Wedge 60 seconds
Cossack Arm Screw 60 seconds Hero Backbend 60 seconds
Pike Dodge 60 seconds Double Handcuff 60 seconds
Spinal Roll 60 seconds Side Angle 60 seconds
Forearm Goblet 60 seconds King Pigeon 60 seconds
Drop Step 60 seconds Spiderman Lunge 60 seconds
Knee Circle 60 seconds Flying Boat 60 seconds

NOTES ON THE CYCLE

Day 4 — High Intensity Workout


4 Rounds - 30 seconds per
movement
Sit Out Clean & Press
Deck Press
Shin Roll Press
Side Semi Clean
Bent Press
Goblet Drop
Swingblade
Airborne Kick
60 seconds rest

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