A simple to follow PDF download with every day planned out. Write in your results, reps, weight, time, and distance, and see targets set for training for crucible events like Kokoro and GORUCK Selection. Workouts focus on strength over time and distance to get you ready for long, difficult crucibles. 
 
Workouts include:
Calendar for workouts and rest 7 days a week
Lifting and strength workouts for shoulders, chest, legs, and back
Stamina and work capacity workouts focused on mental fortitude and full body strength
Tests and work for PSTs for sit ups, push ups, pull ups, squats, and 1 mile weighted run
Distance tracker for rucking and running
Tracker for advance standards and targets from previous crucibles to see how you're tracking
 
You can do all of these workouts with just a sandbag, or get a ruck, pull up bar, and barbell to push further.