.38 Caliber Fitness Protocol

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The Fire Team Whiskey® .38 Caliber Fitness Plan is designed to be the second step on the journey to optimal fitness. In the .22 CAL Fitness Program, you were introduced to the concept of high intensity interval body weight exercise. The moves were simple, yet efficient. All of the Fire Team Whiskey® Fitness Plans feature exercises you can do anywhere and anytime. No equipment is needed, so no excuses...get it done! The .38 Caliber Fitness Plan follows the theme of high-intensity interval workouts, but with the addition of another component of fitness: agility and coordination. You will notice that the .38 Caliber Program Fitness exercises are much more complex and many have multiple types of movements or work more than one muscle group. The exercises are still done in short duration with short breaks but performed at maximum effort. It is critical to work as hard as you can during the exercise timeframe. Taking longer breaks, or only working at minimum effort will not get you the results you want. The benefit of high-intensity intervals is that they are short, so you can work extremely hard for that short amount of time without the need for “conservation of energy” that longer endurance exercise requires. Each Caliber Fitness Plan is designed for a 30-day duration, at which point, you will either graduate to the next Caliber Fitness Plan or continue with the current plan until Caliber goals are met.

.38 Caliber Fitness Plan Standard Operating Procedure

The next section contains the .38 Caliber Fitness Plan. Your dog tag USB and this member site contains demonstration videos for each exercise. Take the time to watch these demo videos and observe the proper form and modifications if you need them. Each exercise demonstration provides guidelines for proper form, time interval and reps and recommendations for modifications and progressions. The daily WOD videos are below if you should want to follow along with the WOD. A suggested WOD timer is also below, but you can use any timer you would like.  You may complete your own warm up and cool down exercise stretching routine if you prefer. Exercise within your individual fitness and medical limitations. If you have a question about a modification or substitution for any of the exercises, please contact the Fire Team Whiskey Cadre. They can help. 

Each warmup and cooldown exercise is suggested to be 30 seconds in duration.   There are three warmup and cooldown exercises. The warmup is one minute and 30 seconds in duration. If this is not long enough, you may extend your warmup for as long as you need in order for you to feel warm enough to begin your high-intensity interval training. The same guidance goes for the cooldown period. You may extend it for as long as you feel necessary to have stretched enough and reduced your heart rate down enough for recovery.

 The .38 Caliber WODs consist of 10 exercises @ 30 seconds each with 5 second rest/transition in between each exercise. One round totals 5 minutes. Each set of 10 exercises are completed 5 times. Total exercise time of 25 minutes. The Participant determines how much time rest in between rounds. We recommend no more than a 2-minute rest. You will notice that the 1st Week of WOD videos are 20 seconds work, 10 seconds transition/rest intervals. This is to help you get familiar with the exercise moves, as they are more complex than the exercise moves in the .22 Caliber Program. In the 2nd week, the WODs go to a 30 second work, 5 second rest/transition.

Below is a 30-day calendar with the .38 Caliber Fitness Plan. This provides you a WOD for each day and intermittent rest days. This calendar is a guidance and not set in stone. We suggest that if you do not follow the calendar, that you complete three cardio and three strength workouts for at least 30 minutes in duration a week at a minimum (the Caliber WODs counting as the cardio days).

  .38 CAL WOD CALENDAR

.38 CAL WOD CALENDAR

  .38 CAL WOD Exercise List

.38 CAL WOD Exercise List

.38 CAL Fitness Protocol Warm Up & Cool Down

.38 CAL Fitness Protocol Exercise Demonstrations

Day 1/ Day 21

WOD Exercises 1-10

(33 minutes 1 second)

Day 2/ Day 23

WOD Exercises 11-20

(31 minutes 25 seconds)

Day 3/ Day 26

WOD Exercises 21-30

(33 minutes 1 second)

Day 5/ Day 25

WOD Exercises 31-40

(29 minutes 33 seconds)

Day 9

WOD Exercises 4-6, 21-23, 27-30

(35 minutes 5 seconds)

Day 13

WOD Exercises 37-40, 18-20, 42-44

(34 minutes 52 seconds)

Day 17

WOD Exercises 27-30, 12-14, 32-34

(35 minutes 2 seconds)

Day 6/ Day 22

WOD Exercises 41-50

(31 minutes 6 seconds)

Day 10

WOD Exercises 7-9, 24-26, 45-47, 41

(36 minutes 24 seconds)

Day 14

WOD Exercises 30, 35-36, 1-5, 26-27

(36 minutes 26 seconds)

Day 18/ Day 29

WOD Exercises 10-11, 17-21, 39-41

(37 minutes 1 second)

Day 7

WOD Exercises 1-3, 48-50, 10-13

(35 minutes 56 seconds)

Day 11/ Day 27

WOD Exercises 14-17, 31-34, 49-50

(35 minutes 1 second)

Day 15

WOD Exercises 44-47, 6-9, 37-38

(36 minutes 10 seconds)

Day 19

WOD Exercises 16, 22, 43, 24, 15, 42, 36, 23, 35, 31

(35 minutes 18 seconds)

Day 30

Cardio Blast WOD Exercises 1, 4, 6-7, 16, 19, 21, 24, 27, 41

(38 minutes 14 seconds)

.38 CAL BONUS WORKOUTS

Want to change things up? We have you covered! Check out these bonus videos to keep things fresh and challenge you on the days you want to do something different. New videos are added weekly so keep checking back!

FTW 300 CHALLENGE CORY SANDEN

FTW SANDBAG WOD

FTW 5 MIN CORE WOD

FTW 5 MIN BRAAD WOD

FTW 12 REP WATERFALL WOD

300 CHALLENGE WOD CPT STEPHANIE LINCOLN

FTW 5 MIN YOGA WOD

FTW HIIT STEP WOD

FTW 5 MIN BATTLE ROPES WOD

FTW 5 MIN PUSH UP WOD

FTW 5 Min Pull Up WOD

FTW PLATEAU BREAKER WOD

FTW 5 MIN BOXING WOD

FTW 5 MIN MOBILITY WOD

FTW KETTLEBELL WOD

FTW TRX WOD