I like keeping it stupid simple... Workouts should be functional and provide you with strong and enduring hearts, lungs and muscles. Body builders are strong and look intimidating but their workouts lack anything ballistic. The first time they sprint or commit to any dynamic movements - they run a high probably of ripping or pulling a muscle. A marathoner can certainly run long distances with hearts, lungs and muscles trained to be very efficient with oxygen but they probably wouldn't last 10 seconds in a fight. Your goal should be somewhere in the middle. Be able to fight, run and then fight again... endurance to fight or carry a loved one to safety is much different than the endurance required to sprint a half mile. Violent Nomad Workouts combined it all together - run, fight, run, and then some.
Make sure every workout has at least one pull, push, rotation exercise coupled with a sprint or run. Do at least 5 rounds. The video will explain the rest.
Good luck,
Clint
