Is Ranger your kind of training?
It may suit you if you enjoy walking, cycling or steady intervals and want strength exercises in the same routine. The aim is a sustainable pace, rather than treating every interval as an all-out sprint.
What your workouts look like
LEVEL 1
Training Grounds
Mix marching, no-jump step jacks and walking intervals with squats, wall push-ups and glute bridges. Conditioning and strength each have a place.
LEVEL 2
The Battlefield
Treadmill walking or stationary-bike intervals join dumbbell and cable exercises. Sessions keep a clear structure for both stamina and resistance work.
LEVEL 3
The War Room
Combine compound lifts with measured conditioning. Adjust resistance and pace to your ability; reaching this level is not an instruction to sprint or lift maximally.
Equipment to plan for
Level 1 uses bodyweight, clear floor space and stable support. Gym cycles use dumbbells, a bench and cable equipment, plus a treadmill or bike. Some sessions also use a leg press or barbell rack.
Options when a movement or piece of equipment does not suit
Workouts offer walking and cycling alternatives where relevant. Several home movements include supported or seated options. Follow the alternative listed for the movement, keep a comfortable pace and ask for help with unfamiliar machines.
Exercise guides include written instructions and illustrated, video or external demonstrations. Videos load only when you choose to open them.
Your pace, through three levels
Each cycle contains three workouts for nonconsecutive training days. New daily workouts have at least five main exercises, with a warm-up and cooldown kept separate. Allow approximately 25–40 minutes at Level 1, 35–50 at Level 2 and 45–65 at Level 3.
Complete the three Training Grounds sessions at one volume setting to graduate this class. After at least two completed Battlefield cycles for the same class, you can choose the War Room when you feel ready. These are training steps, never payment requirements; completion alone does not assess your readiness.
Stay at a level or return to an earlier one. Replaying a completed cycle selects another curated programme and keeps earlier history. There are three Level 1 templates and two each at Levels 2 and 3 for every class, so rotation means revisiting reviewed programmes rather than endlessly generated workouts.
Read the guide to cycles and saved progressA little more in the tank?
After the main-workout celebration, an optional class-themed Side Quest offers a short block of extra training. Accept it, seek one alternative or return to camp. It never counts as another main workout or changes your level progression.
Train within your ability and use a comfortable range and load. Stop if you feel pain or other concerning symptoms. Seek appropriate advice from a qualified healthcare professional when needed, and ask a qualified trainer about unfamiliar movements or equipment.