PROTOCOL: WINTER SOLDIER

Training Plan: Jan/Feb 2026

Goal: Cut fat (102kg → 94kg) while maintaining strength.
Method: Giant Series (Strength) + Boxing (Metabolic).

⚠️ HARD LIMITS (Safety First)

KIDNEYS: 1.5L water with electrolytes (Especially Boxing!).
CNS: Hand tremors = end of boxing session.
JOINTS: Rings are for stabilization. Winter is for base building, not PRs.

🗓️ Schedule

Monday 🏋️ Gym (Workout A: Push)
Tuesday 🚶 Rest / Walk
Wednesday 🥊 Boxing (Technique/Sparring)
Thursday 🏋️ Gym (Workout B: Pull)
Fri/Sat ⛷️ Boxing / Skiing / Activity
Sunday 🧖‍♂️ Regeneration (Sauna)

🍗 Fuel

Calories 2600 - 2700 kcal
Protein Min. 200g (Priority)
Supplements Creatine 5g, Omega-3, D3+K2

🏋️ Workout A: PUSH & SQUAT

Goal: Foundation building, hip drive. Giant Series x 3-4 circuits.

1. Barbell Back Squat 6-8 reps (Tempo: 3010)
2. Incline DB Press 8-10 reps
3. Walking Lunges 10 per leg
4. Ring Pushups 8-12 reps (Technique!)
5. Plank 60 sec (Hard brace)

🏋️ Workout B: PULL & HINGE

Goal: Posterior chain & strong back. Giant Series x 3-4 circuits.

1. Deadlift (Classic or RDL) 6-8 reps
2. Barbell/DB Row 8-10 reps
3. Lateral Raises 15 reps
4. Ring Inverted Row 10-12 reps
5. Farmer's Walk 45-60 sec