Bitzaron
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DAY
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STREAK
0
SESSIONS
GOAL WEIGHT PROGRESS (RUCK)
0 kg—35 kg
TODAY'S SESSION
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TOMORROW
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CRITICAL RULES — NEVER FORGET

📏 RULE OF 10

Never increase weight AND distance in the same week. Pick one.

🎒 HIGH & TIGHT

Heaviest items (water/tools) between shoulder blades. 80% weight on hip belt.

🦵 KNEE PROTOCOL

Trekking poles on all rucks with 20kg+. Short soft steps downhill. Never lock knees.

🏃 POST-RUCK

10 min easy elliptical immediately after every Saturday ruck — flushes legs and keeps discs decompressed.

🎬 TEST SESSION ▼ show

12-MONTH TRAINING SCHEDULE

WEEKLY TEMPLATE
DAYSESSIONLOCATIONFOCUS
MONDAYGYMGymStrength: The "Chassis" — Glutes, Back & Legs
TUESDAYGYMGymRecovery & Stability — Elliptical & McGill Big 3
WEDNESDAYGYMGym/HillsFunctional Cardio — Incline Walk or Step-ups
THURSDAYGYMGymStrength: Posture — Core, Shoulders & Grip
FRIDAYGYMGymRecovery & Prep — McGill Big 3 + Elliptical
SATURDAYRUCKGymIndoor Ruck — 90 min @ 10% · Pack builds each phase
SUNDAYREST—Full Rest — Mobility & Recovery

EXERCISE LIBRARY

WEEKLY PLAN

THIS WEEK
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WEEK SUMMARY
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WEEKLY TEMPLATE
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RECENT WEEKS

PROGRESS

SESSION COMPLETION
RUCK WEIGHT OVER TIME
Actual Weight (kg)
Target (35kg)
RUCK DISTANCE OVER TIME
Distance (km)
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SESSION HISTORY