WYOMING INTERAGENCY
HOTSHOT CREW
ESTABLISHED IN 1967
unofficial website
Example Of Wyoming IHC Weekly P.T. Program
Day 1: Distance Hike

  • 30 lbs pack
  • Three to six miles
  • 4+ hrs

Day 2: Circuit

  • Warm up jog 1-2 miles @ moderate pace
  • 10-12 exercises
  • Mix up your exercises

Day 3: Run/Calisthenics Pyramid

  • 3 mile run @ moderate pace
  • Calisthenics pyramid (1,1,3,5)

Day 4: Rest Day

Day 5: Cardio Challenge

  • Warm up jog, 4 miles @ moderate pace
  • Sprint Intervals max effort (200m ,200m, 400m, 800m) 30 second break in between
  • Jog to a hill or bleachers near you
  • 30 min. hike intervals, 35 lbs pack
  • 2 hr hike @ 35 lbs

www.crossfit.com has a work out of the day and a wide array of exercises to help with ideas for your
workout

*
www.mtnathlete.com has a wide array of good exercises to use on circuit day

*Ensure proper warm up and stretch prior to beginning each workout.