Progress 0% · 0 / 70 sessions

The Yoddha Race · Male Open · Hyderabad

14-Week Training Tracker

Athlete — Age 34 90 kg · 170 cm Race day Dec 5, 2026 Readiness peak Nov 15 Shoe PUMA Velocity Nitro 4

Two engines, one plan: an aerobic engine for the seven 700 m runs and the row, and a strength-endurance engine for the loaded stations. You peak on Nov 15, three weeks before race day, so you arrive sharp and rested — not cooked. Tap a box to tick a session; your progress saves automatically.

Race standards — what you're building toward

  • Rowing1 km · Res 7
  • Sled push150 kg · 50 m
  • Sled pull100 kg · 50 m
  • Kettlebell carry2×24 kg · 200 m
  • Box jump60 cm · 30 reps
  • Lunge walk20 kg · 100 m
  • Wall ball6 kg · 9 ft · 75
  • Runs700 m × 7
  • Finisher cut-offunder 90 min

Rules of the build

  • Wall ball substitute: no target at your gym, so use the DB/KB thruster (squat → drive weight overhead), 6–8 kg.
  • Box jumps: start with step-ups on a low box, raise height slowly. At 90 kg your tendons need the ramp.
  • Runs: add no more than ~10% volume a week. Easy pace on easy days.
  • Recover: adaptation happens between hard days. Sleep 7–9 h, eat enough real food, hydrate.
  • Break in the shoes on sleds and runs well before Nov 15.
01

Intensified Base

Aug 11 – Sep 7

Build the running habit without pounding your joints; learn every movement light and clean.

WK1
Aug 11 – 17
Ease in. Jog 1 / walk 2. Movements light.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue Run/walk 24 min — jog 1 min / walk 2 min
  • Wed Row 15 min easy + mobility
  • Thu Strength B + LIGHT stations: sled push/pull light · KB carry 2×12 kg 100 m · box step-ups · thruster 6 kg ×15
  • Fri Rest or 20-min easy walk
  • Sat Long run/walk 30 min (easy)
  • Sun Rest
WK2
Aug 18 – 24
Jog 90s / walk 90s. Add a touch of load.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue Run/walk 26 min — jog 90s / walk 90s
  • Wed Row 16 min easy + mobility
  • Thu Strength B + stations: sled a little heavier · KB carry 2×16 kg 120 m · box step-ups · thruster 6 kg ×20
  • Fri Rest or 20-min easy walk
  • Sat Long run/walk 34 min
  • Sun Rest
WK3
Aug 25 – 31
Jog 2 / walk 1. First taste of continuous.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue Run/walk 26 min — jog 2 min / walk 1 min
  • Wed Row 18 min easy + mobility
  • Thu Strength B + stations: sled build · KB carry 2×16 kg 150 m · low box jumps · thruster 6 kg ×25
  • Fri Rest or 20-min easy walk
  • Sat Long run/walk 36 min
  • Sun Rest
WK4
Sep 1 – 7
Reach ~20 min continuous jog.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue Run 20 min continuous, easy
  • Wed Row 18 min + mobility
  • Thu Strength B + stations: sled build · KB carry 2×20 kg 150 m · low box jumps · thruster 6 kg ×30
  • Fri Rest or 20-min easy walk
  • Sat Run/walk 40 min
  • Sun Rest
02

Build

Sep 8 – Oct 12

Turn base fitness into race-specific strength-endurance. Meet the 700 m lap and the first simulations.

WK5
Sep 8 – 14
Introduce 700 m repeats. Heavier station circuit.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 3 (easy jog rest between)
  • Wed Row — build toward strong 1 km
  • Thu Station circuit: sled toward 100 kg · KB carry 2×20 kg 200 m · box jumps · thruster ×30 · lunges 10 kg
  • Fri Rest or 20-min easy walk
  • Sat Run 45 min steady
  • Sun Rest
WK6
Sep 15 – 21
First PARTIAL simulation.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 4
  • Wed Row 1 km time trial (note it)
  • Thu PARTIAL SIM — 3 stations + 2 × 700 m runs between them
  • Fri Rest or 20-min easy walk
  • Sat Run 45 min steady
  • Sun Rest
WK7
Sep 22 – 28
Push station weights toward race load.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 5
  • Wed Row 1 km easy + mobility
  • Thu Stations near race weight: sled 120/80 kg · carry 2×24 kg 200 m · box jumps 40–50 cm · thruster ×40
  • Fri Rest or 20-min easy walk
  • Sat PARTIAL SIM — 4 stations + 3 × 700 m
  • Sun Rest
WK8
Sep 29 – Oct 5
Longer strings; row dialled in.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 5 (steady)
  • Wed Row strong 1 km
  • Thu Stations: build lunge to 20 kg 100 m · box jumps · thruster ×50
  • Fri Rest or 20-min easy walk
  • Sat PARTIAL SIM — 5 stations + 4 × 700 m (submax weight)
  • Sun Rest
WK9
Oct 6 – 12
Consolidate before the sim block.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 6
  • Wed Row 1 km + mobility
  • Thu Stations: weak-point focus, near race weight across the board
  • Fri Rest or 20-min easy walk
  • Sat 5–6 stations + runs, controlled
  • Sun Rest
03

Race Simulation & Sharpen

Oct 13 – Nov 9

Full run-throughs at race weight. Practise running in hot and gripping the sled — the transition beats most first-timers.

WK10
Oct 13 – 19
Long simulation, submax.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 6 at goal effort
  • Wed Row 1 km easy
  • Thu Station tune-up: sharpen your two weakest stations
  • Fri Rest or 20-min easy walk
  • Sat SIM — 5 stations + 4 × 700 m (submax weight)
  • Sun Rest
WK11
Oct 20 – 26
All seven stations, moderate weight.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 5 crisp
  • Wed Row 1 km easy + mobility
  • Thu Light station skills + mobility (stay fresh for Sat)
  • Fri Rest or 20-min easy walk
  • Sat SIM — all 7 stations + runs, moderate weight
  • Sun Rest
WK12
Oct 27 – Nov 2
Full sim near race weight.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 5 at goal pace
  • Wed Row 1 km easy
  • Thu Light activation + mobility only
  • Fri Rest or 20-min easy walk
  • Sat FULL SIM near race weight — time it
  • Sun Rest
WK13
Nov 3 – 9
One full sim at race weight, well recovered.
  • Mon Strength A — full body: goblet squat, walking lunge, KB deadlift, farmer carry, push-up, plank
  • Tue 700 m × 4 relaxed
  • Wed Row easy + mobility
  • Thu Rest or short activation
  • Fri Rest or 20-min easy walk
  • Sat FULL SIM at RACE weight (150/100 · 2×24 · 60 cm · thruster equiv 75) — one only
  • Sun Rest
04

Peak Week

Nov 10 – 15

Volume drops, sharpness stays. Arrive at Nov 15 feeling strong and rested — this is the readiness peak, not a smash session.

WK14
Nov 10 – 15
Taper into your readiness peak.
  • Mon Light strength + mobility (short)
  • Tue 700 m × 3 crisp, then done
  • Wed Easy row 12 min + mobility
  • Thu Rest or short activation walk
  • Fri Light movement prep — stay loose
  • Sat READINESS CHECK (Nov 15): moderate run + a few stations at race pace to confirm you feel strong. Not a max effort.

Nov 16 → Dec 5 · The three-week bridge

Readiness peak reached — now stay sharp without digging a hole. Keep two quality sessions a week (one run-interval, one station circuit) plus easy rowing or walking. Taper the final 5–7 days: lighter, fresher, no new max efforts. Arrive on Dec 5 rested and confident.

Consistency beats heroics · मैं Yoddha