WW2 Commando

Info:
-Website:
https://wildhuntconditioning.com/
-My Book: ‘A History of Physical Fitness’:

https://www.amazon.com/History-Physical-Fitness-James-Pieratt/dp/B0C1J2MJWR
-Documentary: THUG LIFE: The 500 Mile Ultramarathon Story:

https://youtu.be/NmOgcSEIcQU?si=YrG7bAE7Za-UmpBT
-All Wild Hunt Training Programs:

https://wildhuntconditioning.com/collections/wild-hunt
-GEAR and SUPPLEMENTS (with discounts):

James Pieratt's Gear and Supplement List
-Youtube:
https://youtube.com/channel/UCTgBjdLR9VFgNsidVdBVdng
-Instagram:
https://www.instagram.com/wildhuntconditioning/?igshid=YmMyMTA2M2Y=
-TikTok:
https://www.tiktok.com/@wildhuntconditioning?_t=8cJYUgWI6xS&_r=1
-All Links:
https://wildhuntconditioning.myshopify.com/pages/links
-Wild Hunt History Library:

https://wildhuntconditioning.myshopify.com/pages/history
-The Functional Strength Oracle - consult her here:

https://wildhuntconditioning.myshopify.com/pages/links
-FREE Wild Hunt Training Library:

https://wildhuntconditioning.myshopify.com/collections/free-training-library
–
Intro:
This three-week workout program is inspired by the physical training legacy of elite American,
British and Australian combat units during World War 2.
Drawing from historical military fitness manuals and practices, this program builds functional
strength, endurance and real-world physical readiness using minimal equipment.
These exercises focus on bodyweight movements, improvised tools and conditioning drills that
were used to prepare soldiers for the largest war in mankind’s history. By incorporating these
time-tested methods, this program offers a highly original and extremely effective approach to
functional fitness.
Details:
Length: 3 weeks
Schedule: 5 days per week
Equipment: minimal
Level: beginner to advanced
Program:
WEEK 1:
Monday:
1. Warm-up:
- Pogo Jumps: 3 sets of 10 reps
- Bend and Reach (standing hamstring stretch): 2 sets of 10 reps
2. Strength Circuit (repeat 3 times):

- Pull-ups: Max reps (aim to increase by 1 each week). Use a band or pull-up machine to aid if
you cannot do more than 4 reps with perfect form.
-10 seconds rest.
- Squat jumps: 10 reps
-10 seconds rest.
- Push-ups: max reps (take it to failure - as many as you can do)
-10 seconds rest.
- Sit-ups: max reps in 1 minute
-30 seconds rest.
3. Improvised Equipment (20 minutes):

- War club swings: 3 sets of 1 minute each side. Use a sledgehammer, ax, baseball bat or
substitute kettlebell halos if you don’t have a weighted club.
Cool extra credit option: you can also find the WW2 American military instructions for making
an improvised club here: WW2 DIY Workout Equipment
- Sandbag military press: 3 sets of 10 reps @ 90% effort. Use dumbbells if you don’t have a
sandbag, or build your own (super easily) with the instructions here:WW2 DIY Workout
Equipment
an improvised barbell here:
WW2 DIY Workout Equipment
4. Conditioning (repeat 3 times):

-300-yard shuttle run. Demonstration: Shuttle Run demonstration
-rest 10 seconds.
-Squat thrusts: max reps in 60 seconds
-rest 30 seconds.
5. Cool-down:
- Light jog (5 minutes) + Stretching (5 minutes)
Tuesday:
1. Warm-up:
- Jumping jacks: 2 minutes
- Arm circles: 1 minute each direction
2. Circuit (repeat four times)

- Dumbbell lunges: 10-12 reps per side.
-rest 10 seconds.
- Dumbbell rows: 10 reps per side
-rest 10 seconds.
- Glute Bridge Hip Thruster: 10 reps
-rest 10 seconds.
- Plank hold: 1 minute
3. Cardio (repeat three times):

-5 minutes of light jogging
-Push-ups: max reps in 1 minute
-Crunches: max reps in 1 minute
-30 seconds rest
4. Cool-down (5 minutes):
-Light stretching
-
Wednesday:
1. Warm-up:
- Side-to-side Pogo Jumps: 3 sets of 10 reps

- Pull-ups: Max reps. Use a band or pull-up machine to aid if you cannot do more than 4 reps
with perfect form.
-10 seconds rest.
-10 seconds rest.
- Push-ups: max reps (to failure)
-10 seconds rest.
- Good mornings: max reps in 1 minute
-30 seconds rest.

substitute kettlebell halos if you don’t have a weighted mace or club.
sandbag (you can make one easily by ordering a ‘dry bag” from amazon and filling it with sand
for a total cost of about $25).

- 300-yard shuttle run.
-rest 10 seconds.
- Burpees: Max reps in 60 seconds
-rest 30 seconds.
5. Cool-down:
-
Thursday:
1. Warm-up:

-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-Mountain Climbers: max reps in 1 minute
-30 seconds rest
- Light stretching
Friday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
- Bear Crawl (1 minute - practice crawling both forward and backwards)
-10 seconds rest.
-30 seconds rest.
3. General Physical Training:

- War club swings: 2 sets of 30 seconds on each side. Use a sledgehammer, ax, baseball bat or
substitute kettlebell halos if you don’t have a weighted club. 10 seconds rest between sets.
sandbag.

-rest 10 seconds.
- Squat thrusts: Max reps in 60 seconds
-rest 30 seconds.
5. Cool-down:
Saturday: rest.
Sunday:
1. Airplane Bend Stretch: two sets of 16, alternating sides with each rep.
2. Side Plank Bend: two sets of 10/per side.
3. Seated Back and Ham Stretch: two sets of 12.
4. Standing Side Kick Stretch: two sets of 10/per side.
5. Diagonal Hug Lunge: two sets of 10/per side.
6. Side Straddle Stretch: two sets of 10.
7. Windshield Wiper Stretch:
—
WEEK 2
Monday:
1. Warm-up:
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.

Equipment

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
-
Tuesday:
1. Warm-up:

-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
-Light stretching
Wednesday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.


-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Thursday:
1. Warm-up:
-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
- Light stretching
Friday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.

sandbag.

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Saturday: rest.
Sunday:
—
WEEK 3:
Monday:
1. Warm-up:
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.

Equipment

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
-
Tuesday:
1. Warm-up:

-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
-Light stretching
Wednesday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.


-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Thursday:
1. Warm-up:
-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
- Light stretching
Friday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.

sandbag.

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Saturday: rest.
Sunday:
—
WEEK 4:
Monday:
1. Warm-up:

-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.

Equipment

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
-
Tuesday:
1. Warm-up:

-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
-Light stretching
Wednesday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.


-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Thursday:
1. Warm-up:

-rest 10 seconds.
-rest 10 seconds.
-rest 10 seconds.

-30 seconds rest
- Light stretching
Friday:
1. Warm-up:

with perfect form.
-10 seconds rest.
-10 seconds rest.
-10 seconds rest.
-30 seconds rest.
sandbag.

-rest 10 seconds.
-rest 30 seconds.
5. Cool-down:
Saturday: rest.
Sunday:
—
If you made it through this program, you’re truly a different breed. If you want to keep training
like one, you’ll find everything you need here:
https://wildhuntconditioning.com/
Respect, and happy hunting…

WW2 Commando

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Info:

-My Book: ‘A History of Physical Fitness’:

-Documentary: THUG LIFE: The 500 Mile Ultramarathon Story:

-All Wild Hunt Training Programs:

-GEAR and SUPPLEMENTS (with discounts):

-Wild Hunt History Library:

-The Functional Strength Oracle - consult her here:

-FREE Wild Hunt Training Library:

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. General Physical Training:

4. Conditioning (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. General Physical Training:

4. Conditioning (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. General Physical Training:

4. Conditioning (repeat 3 times):

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

3. Improvised Equipment (20 minutes):

4. Conditioning (repeat 3 times):

2. Circuit (repeat four times)

3. Cardio (repeat three times):

2. Strength Circuit (repeat 3 times):

4. Conditioning (repeat 3 times):

Respect, and happy hunting…

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