| Days per week | 5 |
| Time per day | 30 minutes – 60 minutes |
| Activities | 300SR 30:60s 4C 60:120s ACFT CD CL FM FWA FWC GD HRP HSD LM MB MDL MMD PSD RR RUD SDC SPT SSD ST STC |
| Length of plan | 3 weeks |
Choose a start date and which days of the week you will train.