When asked about the intensity of his training, former Special Forces operator, turned regular television fixture Jason Fox says: ‘basically I just try to absolutely goose myself’.

Take that, erm… ‘mindset’, into this high volume upper-body and tactical conditioning training session from Foxy’s training plan and you’ll be well on your way to arming yourself with a set of mission-ready guns.

A combination of German-volume style pushing and pulling, a brutally efficient loaded carry and cardio pairing, and a very cheeky high-rep arm finisher (just for good measure), the full plan is available exclusively to Men’s Health Squad members, via the MH app.

Here are the moves, sets and reps you need, along with coach’s notes on execution.

A1. Dumbbell Push Press – 10 sets x 10 reps

A2. Chin-Up – 10 sets x 10 reps

Perform both movements back to back with just enough rest to keep your form sharp. Use weights that you could lift for around 15 reps, fresh. Use a band to assist on the chin-ups, if necessary. Record your weights and reps achieved.

B1. Farmer’s Carry x 40m

B2. Air Bike x 10cal every 2 mins

Grab the heaviest kettlebells or dumbbells you can find and begin accumulating 400m of farmers carries. At the beginning of every second minute (eg, 2.00, 4.00, 6.00) perform a 10cal sprint on an air bike (or cardio machine of choice). Continue until you have accumulated 400m of carries. Record your weights and finishing time.

C1. Dips x 20-15-19-5

C2. Barbell Curl x 20-15-10-5

Use light-medium weights, work through 20 reps of both movements, followed by 15 of each, then 10 and finally 5. Rest minimally between movements. This should burn. Record your time and weights used.

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.