SAND Phase 2 [E-Book]

• Beginner
• Intermediate

• Strength
• Conditioning
• Functional

• 30-45 min Sessions
• 40 Workouts (Sandbag + Sand Med Ball)
• 10-Weeks Total

Every TRAIN HARD program now comes with the TRAIN HARD FIVE (TH5) Nutrition Protocol—your blueprint for fueling your workouts and transforming your body.

Here’s what TH5 delivers:

• A Simple, 5-Pillar System: Prioritize protein, structure meals, cut alcohol, stay consistent, and track progress.
• 12 Weeks of Guidance: Clear, actionable steps to burn fat, build muscle, and fuel performance.
• Results-Driven Strategies: Proven methods to maximize recovery, energy, and discipline.
• Seamless Integration: Works hand-in-hand with FORCE, FLEX, HYBRID, and SAND programs.

Training is the foundation. Nutrition is the missing piece. With TH5, you get both.

• 40 Workouts / 10-Week Cycle E-Book (Instant Download)
• Mixed modal, long conditioning, building intervals, and strength + metcon days built into a structured program that guarantees results in 10 weeks. 
• Real-world carry-over to the BJJ mats and real-life scenarios. 
• The flexibility to train anywhere, ensuring YOUR MOMENTUM NEVER GETS TO ZERO
• TH5 Nutrition Protocol E-book ($49 value)

• Anyone with some training experience looking to change things up, improve strength, build muscle, and reduce the risk of injury. 
• Anyone looking for a change of pace from constant high-intensity training. 
• Busy individuals with 45-60 minutes per day, 5 days a week, available to dedicate to their training. 
• Anyone looking to improve their body composition through a periodized approach to muscle gain and fat loss.

MANDATORY EQUIPMENT…

• GORUCK Sand Med Ball - 80lb or 100lb
• GORUCK Sandbag 2.0 - 60lb or 80lb

OPTIONAL EQUIPMENT…

• Access to Cardio Equipment (Run, Assault Bike, or C2 Row)