WarDad Level: Muscle endurance training

This is the proving ground. WarDad Level isn’t just about strength—it’s about unbreakable endurance under pressure. Expect brutal circuits, advanced compound movements, and relentless pacing that pushes your limits mentally and physically. Built for those who carry weight beyond—family, legacy, fire.

No quit. No comfort. This is where leaders are forged.

Lead with power. Endure with purpose.
This is WarDad.

No.1

·         30 minute jog

·         150 push ups

·         100 reverse crunches

·         150 triceps dips

·         100 crunches

·         15-minute row

No.2

·         Skipping 3 minutes x 12 (30 second rest between sets)

·         150 roman sit ups

·         150 wide grip push ups

·         100 reverse crunches

·         150 triceps dips

No.3

·         150 body weight squats

·         30 chin ups

·         150 wide grip push ups

·         150 roman sit ups

·         100 leg raises

·         150 close grip push ups

·         100 squat jumps

·         100 heel taps

·         30 clapping push ups

·         15-minute row

No.4

·         30 minute jog

·         100 push ups

·         150 squats

·         150 triceps dips

·         150 crunches

·         15-minute row

No.5

·         100 forward lunges

·         150 push ups

·         100 reverse crunches

·         100 heel taps

·         200 standing elbows to knee

·         300 calf raises

·         100 inverted shoulder press

·         100 squat jumps

·         Lateral side raises holds (weighted until fail)

·         10-minute row

No.6

·         Stretching recommended 

·         2000-metre jog

·         60 metre sprint x 3

·         60 push ups

·         80 metre sprint x 3

·         80 push ups

·         100 metre sprint x 3

·         100 push ups

·         1200 metre jog

·         Stretching recommended 

No.7

·         30 minute jog

·         100 crunches

·         150 elevated push ups

·         100 leg raises

·         150 triceps dips

·         10-minute row

No.8

·         150 step ups

·         150 squats

·         150 elevated standard push ups

·         150 roman sit ups

·         100 wipers

·         150 triceps dips

·         300 calf raises

·         Wall walk hand stands with push ups (max out)

·         15-minute row

No.9

·         30-minute jog

·         150 push ups

·         150 roman sit ups

·         Wall walk hand stands with push ups (max out)

·         15-minute row

No.10

·         150 squats

·         150 push ups

·         100 heel taps

·         20 clapping push ups

·         200 standing elbows to knee

·         100 inverted shoulder press

·         100 forward lunges

·         150 triceps dips

·         Wall walk hand stands with push ups (max out)

·         10-minute row

No.11

·         3 minutes of skipping (8 rounds)

·         20 push ups (8 rounds)

·         3 minutes of step ups (8 rounds)

·         20 crunches (8 rounds)

·         X 16 (alternate)

No.12

·         30-minute jog

·         150 push ups

·         150 roman sit ups

·         Wall walk hand stands with push ups (max out)

·         15-minute row

No.13

·         150 push ups

·         100 crunches

·         300 calf raises

·         100 heel taps

·         100 inverted shoulder press

·         100 standing elbows to knee

·         100 squat jumps

·         Lateral side raises holds (weighted until fail)

·         15-minute row

No.14

·         Skipping 3 minutes x 12 (30 second rest between sets)

·         100 crunches

·         150 push ups

·         100 reverse crunches

·         150 triceps dips

No.15

·         Stretching recommended

·         2000-metre jog

·         60 metre sprint x 3

·         60 push ups

·         30 reverse crunches

·         80 metre sprint x 3

·         80 push ups

·         40 crunches

·         100 metre sprint x 3

·         100 push ups

·         50 standing elbows to knee

·         1200 metre jog

·         Stretching recommended 

No.16

·         30-minute jog

·         150 push ups

·         150 crunches

·         150 Triceps dips

·         15-minute row