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Ebook V1 Mullenax

This 30-day training program consists of high-intensity conditioning workouts focused on strength, power, and functional fitness. The workouts utilize exercises like squats, deadlifts, push presses, pull-ups, and thrusters performed for time, reps, or rounds. The goal is to maximize performance in limited time by combining strength training with metabolic conditioning. The program was created by Jeff Mullenax, a certified strength coach with experience in martial arts, police/SWAT work, and various strength sports.

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Rob Hammer
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835 views38 pages

Ebook V1 Mullenax

This 30-day training program consists of high-intensity conditioning workouts focused on strength, power, and functional fitness. The workouts utilize exercises like squats, deadlifts, push presses, pull-ups, and thrusters performed for time, reps, or rounds. The goal is to maximize performance in limited time by combining strength training with metabolic conditioning. The program was created by Jeff Mullenax, a certified strength coach with experience in martial arts, police/SWAT work, and various strength sports.

Uploaded by

Rob Hammer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PERFORMANCE ON DEMAND

ANIMAL MACHINE CONDITIONING


V-1

JEFF MULLENAX
ANIMAL MACHINE CONDITIONING
30 DAYS OF TRAINING
As with any training or nutrition program, consult your
physician beforehand.

This book is dedicated to all the Coaches in all the sports


that I’ve participated in. Both in the past and currently. The
knowledge you have imparted upon me is a direct reflexion
of my ability to perform, inform, coach and mentor others.

This system is dedicated to all the brave people that


service our communities and our nation (and foreign to those
applicable). Your dedication to service and honor are among
the highest qualities a person could ever hope to acquire.

Jeff Mullenax
jeffersonmullenax@icloud.com
IG @jeffromullenax
FB Jeffro Mullenax
YouTube Performance on Demand
“Hurry up and fail. Reset, then hurry up and fail again. Each
time you push that wall a little further away”

Tim Kennedy
YOUR COACH
JEFFRO MULLENAX
I have spent the last 15 years training, toiling and
tweaking a lot of the workouts you will experience here,
with a primary focus on functional fitness.

In 2009 I won a World IBJJF NoGi Title along with


several titles along the way.  During this time I was a full
time Police Officer/SWAT operator. As you could guess my
time was limited for training especially for the outside
conditioning required for a high level combat athlete. I
employed several systems from different coaches to help
me maximize my time to gain/maintain strength and
increase muscle endurance. 

My own success with the system led me to train fellow


combat athletes and first responders. In 2016 I was able to
win a Masters National Olympic Weightlifting title utilizing
some learned and refined techniques that were added to
the training schedule my Coach had in place for me. 

This same approach has helped win Powerlifting Titles and


place at a few Crossfit type events. I currently use the
program to maintain and increase my performance for Pro
Submission Grappling Events and to be ready to compete in
a number of other strength sports.
My workout programs are currently being used both
remotely and in person at my Performance On Demand
Facility by Combat Athletes, Strength Athletes, First
Responders and people wanting to achieve their fitness
goals with limited time and equipment.

Education:

Crossfit Lvl 1 Coach

Cooper Institute Law Enforcement Fitness Coordinator

Bio-Force Conditioning Coach

Crossfit For Law Enforcement Certification

Texas Tactical Peace Officers Association Advanced SWAT


Operator/Sniper

Modern Army Combatives Lvl 2 Instructor

Training For Warriors Lvl 1&2 Coach

Vertical Diet Certified Nutrition Coach


ABOUT
THIS
PROGRAM

By popular
demand I
decided to
make this
edition with a
few interesting
combos. It is
preferred to be
done inside of
a functional
style gym because of the style of the training, but
some traditional gyms may suffice, especially if
they have a functional area or similar equipment
when it comes to the cardio pieces. It also can be
performed with dumbbells and or kettle bells in
place of most barbell movements. However,
everything has the ability to be “tailored” to
something else.
It is designed to be utilized as a stand alone
program for strength and conditioning yet, it is
most effective when plugged in to a general
strength/hypertrophy style of program. The
frequency depends upon your fitness level/goals.
I’ve seen through testing that on most individuals
a 3 day on, 1 off, 2 on with 1 off seems to work
best with increased performance while being able
to recover properly.
THE WORK

6 rounds
20cal bike/row/ski erg or 200m run
DAY 1
6 Flat Bench Press AHAP (as heavy as possible but quality)
6 Hang Power Cleans AHAP
2 min rest after each round

5 min rest

3 rounds 21 sit-ups 21 pushups no rest


DAY 2
15 min of back squatting. Start with the
bar. Add any amount of weight
(depending on your 1RM, you should
know what to add) and keep completing
sets of 5. Add weight, 5 reps and so on.
Rest as needed but short as possible.
The bar doesn’t go in the rack until all 5
reps are completed.

Rest 10min

8rnds
100m run (or 10 cal
on cardio erg)
5 Deadlifts (60-70%
1rm)
Rest 90sec after
each round.
DAY 3
10 min to get as far as possible
3-6-9-12-15….
DB Squat Clean Thruster “Cluster”
*30 mountain climbers (total) after each

3 min rest

10 min to get as far as possible


3-6-9-12-15….
Devil Press
*30 dbl unders/60 singles after each

3 min rest
100 Russian Twists (L+R=2)
DAY 4
Every 3min for 6 rounds
15 Cals on Erg
15 Wall balls
Max DB Push Press in remaining time

Rest 2min

100 Russian KB swings 5 pushups


every min on the min starting with
pushups
DAY 5
0-10min (if finished before 10min rest)
5 rnds
6 Power Cleans
12 Pull-ups

10-18min
100m sprints rest the amount of time of
each sprint after each

18-32min
Burpees AMRAP
DAY 6
10 rnds
12 DB Floor Press
200m run (or 20cal on erg)
Rest 30sec after each end

5 min rest

DB Bent over row ladder


10/9/8/7/6/5/4/3/2/1
10 reps right arm 10 reps left arm then,
9 reps and so on
DAY 7
EMOM x 5 min
10 cal erg (50m shuttle sprint)

From 6-11min
50 weighted lunges (DB or BB)

From 12-30 try to finish……


7 rnds
7 BB or DB front squat
7 Toes to Bar (or knee to elbow
DAY 8
5 rnds Max Effort
10 Push Press AHAP
Immediately into 15 Up Downs
Rest 2 min after each rnd

Rest 5 min

10/8/6/4/2/1
DB Curls
DB Overhead Tricep Extension

Rest 2 min

50 Russian KB/DB swings, try to go


unbroken
DAY 9
This is going to be rough,,,,

Every 5 min for 5 rnds


400m run
3 Back Squats 80%
Try to climb each rnd

Rest as much as needed

10 rnds
10 Push-ups
10 Sit ups
DAY 10
14min AMRAP
7 Up Downs
7 Toes to Bar
7 Goblet Squats

Rest 3 min

3 rnds
Unilateral Farmers Carry 100ft
Switch hands at 50ft
DAY 11
10rnds
12 DB deadlifts
9 DB hang power cleans
6 DB push press
EMOM 6 push-ups starting with
push-ups

Rest 3min

100 walking lunges


DAY 12
20 min AMRAP
4 Hand release push-ups
6 Pull-ups
8 Alt DB snatches

Rest 3min

8min EMOM
Even 10 Hanging knee tucks
Odd 10 plate sit-ups
DAY 13
5 rnds
10 Deadlifts with a 3sec decent
Rest 30sec
1 min max effort pull-ups
Rest 2 min

Rest 5 min

21/15/9
DB deadlifts (something heavy but
But able to do unbroken)
Burpee Box Jumps (step down off box)
DAY 14
4 rnds
1 min max DB bench press
Immediately into,,
1 min max cals on erg or 200m run
Rest 2min

8 min
1 min max push-ups immediately into,,
1 min max DB hammer curls
No rest right back
on the push-ups
DAY 15
15 min AMRAP
2 Devils Press (Rnd 1)
5 Toes 2 Bar
10 Air Squats
4 Devils Press
5 Toes 2 Bar
10 Air Squat (Rnd 2)
Add 2 Devils Press reps each rnd

Rest 3 min

100 Russian twists


DAY 16
7rnds 1 every 3min
200m run into Max Cals on
Erg of choice
If no Erg available 25m shuttle sprints
Rest 1min after each rnd
DAY 17
3 rnds
800m run
4 rnds of 3 Power Cleans 6 Pushups
9 Air Squats

Rest 3min

100 bicycle crunches ( L+R=2 )


DAY 18
For Time
50 Goblet squats
50 Alt DB lunges
50 DB Hip thrusts
50 DB Deadlifts
50 Up Downs

Rest 3min

25 Goblet Squats
25 Alt DB Lunges
25 DB Hip thrusts
25 DB Deadlifts
25 Up Downs
DAY 19
For Time
10/9/8/7/6/5/4/3/2/1
Toes-to-Bar
10 DB deadlifts
20 Cross Body Mountain Climbers

Format:
10 TTB
10 DB DL
20 Mnt Clmbr
9 TTB
10 DB DL
20 Mnt Clmbr
DAY 20
50/40/30/20/10
Alt DB snatch
Wall ball
EMOM 4 Burpees starting with
Burpees
DAY 21
Every 3min for 7rnds
5 Pull-ups
5 Devils Press
5 DB Thrusters
5 DB curls
5 Renegade Rows ( L+R=1 )

Rest 3min

100 Flutter Kicks


DAY 22
10rnds 1min Erg or 200m run
2 Back Squats at 75% of max
2 Heavy bag cleans ( Barbell Power
Cleans if no bag or Dball available)
90sec rest
DAY 23
12rnds 9cal Erg or 25m shuttle sprint
( down and back X 2 )
6 Pull-ups ( Strict if possible )
3 Devils Press ( Heavy )
60sec rest
DAY 25
30/20/10
Deadlifts
DB Box step ups
Directly into,,,,,
10/20/30
American Kettlebell Swings
Airsquats

Rest 2min

100 plate situps


DAY 26
10rnds
10cals on Erg ( or 100m run)
5 Back Squats with your bodyweight
Loaded on the bar
1min rest after each rnd
DAY 27
50/40/20/10
Alt DB Snatches
Push-ups
Sit-ups
Russian Twists
DAY 28
100 empty bar push press
EMOM 5 Up-Downs starting with
Up-Downs

Rest 5min

10/9/8/7/6/5/4/3/2/1
Unilateral DB Curls
Unilateral Tricep Kickbacks
DAY 29
800m run 5rnds
8 DB Thrusters
8 Burpees

400m run
4rnds
6 DB Thrusters
6 Burpees

200m run
3rnds
8 DB Thrusters
8 Burpees
DAY 30
POD Instructor Test
10min AMRAP
Sandbag Get-ups
(passing score 65reps with 75lb bag)

Directly into
3rnds
100m Bag Run
10 Sandbag Burpee Deadlifts
Minimum Time to finish 5min

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