Weeks 11 & 12

Welcome to week 11 & 12 of Phase 1! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next 2 weeks!


No more fast food. Stop picking up meals or eating out at fast food joints.

This comes down to the point that by controlling your environment, you control your access to bad foods. If you don’t go to drive-thru’s (and assuming you’re still following last weeks nutrition goal of no junk food), you will now have less ways to get access to junk food. The goal isn’t to go cold turkey on bad food, but to slowly eliminate it piece by piece down to a reasonable level.

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.


Walk-jog 3 miles 3 times a week. Example (Mon, Wed, Fri)

Congratulations, you’ve made it to the last two weeks! If you have any issues completing the mileage on the last week, feel free to go ahead and repeat the past two weeks before you move on to Phase 2!


Week 11: M&G Circuit 150 + 100 (15 reps of each exercise, then 10 reps of each exercise)

Week 12: M&G Circuit 250 (25 reps of each exercise)

The above video will explain the M&G Circuit if you have forgotten any portion of it.

Skill [optional]

Practice climbing over large fences and/or hopping over small fences/gates.

The entire goal of this skill is to teach you to get comfortable with climbing over things. Bigger (tall) fences require a bit more strength as well as prepare you mentally for being up high. Whereas small fences (or gates) can often require moreĀ finesseĀ or technique, because with small gates it’s often easier and less strenuous to simply hop over them, once you learn how.


Source: atalante.co via Mud & Guts on Pinterest

www.MudAndGuts.com does not own this picture. Refer to the link above.

Phase 2 Coming Soon