0
Score Description
Deadlift:
0 points
Power Throw:
0 points
Push-ups:
0 points
Sprint-Drag-Carry:
0 points
Leg Tuck/Plank:
0 points
2-Mile Run:
0 points
Dietary Recommendations
- Increase protein intake to 1.6-2.2g per kg of body weight for muscle recovery
- Consume complex carbohydrates 2-3 hours before training
- Stay hydrated with at least 3 liters of water daily
- Include healthy fats from avocados, nuts, and olive oil
- Eat colorful fruits and vegetables for antioxidants
Recommended Exercises
- Barbell deadlifts for strength development (3 sets of 5 reps)
- Plyometric box jumps for explosive power (4 sets of 8 reps)
- Weighted pull-ups for upper body strength (3 sets to failure)
- Interval sprints for cardiovascular endurance (8x400m with 90s rest)
- Farmer's walks for grip strength and conditioning (4x50m)