12 WEEKS · INTERMEDIATE
WARM-UP
RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.
MAIN WORK
Trap-bar deadlift or goblet squat: 3 sets x 8 reps @ RPE 6-7. Step-ups: 3 x 10/leg. Split squat: 3 x 8/leg. Calf raises: 3 x 15.
CONDITIONING
Loaded stair/stepmill intervals: 7 x 1:00 on / 1:00 easy. Vest/backpack starts 10-20 lb and progresses toward CPAT-specific load only when posture and breathing stay controlled.
COOL-DOWN
5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.
SCALING
Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.
RPE GUIDANCE
Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.
WHY IT MATTERS
Targets the CPAT stair climb demand, lower-body endurance, calves, glutes, and trunk bracing.
Stair Climb + Push
0 / 5 exercises logged
Log all 5 exercises to complete week 1.
Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.