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Favorite Group Workout of the Week

A student in the Ramstein Aquatic Center Lifeguard Course treads water.
A student in the Ramstein Aquatic Center Lifeguard Course treads water

Some workouts are just more fun than others. Some you are just glad you completed and are still alive, but proud of your accomplishments. This workout below kind of share both of those categories. Maybe it was the heat and humidity that made this one hurt more than normal – who knows. But we enjoyed this one until we did not.

What follows is a way to mix in running and calisthenics at moderate levels of repetitions, as well as add swimming with treading skills.

Warmup 5-10 minutes with burpee pyramid 1-10 with 25m dynamic stretches in between

2 mile run fast

repeat 5 times
Run 1/4 mile at goal mile pace
Pushups 20
Situps 20

2 mile run fast

repeat 5 times
Run 1/4 mile at faster than goal pace (sprint?)
Pushups 20
Situps 20

100 pullups any way you can - spread throughout day if needed or mix in pulldowns / rows to get a total of 100 pulling exercises.

Swim 500m warmup (or cooldown from run / PT)

Repeat 10 times
Swim 100m fast
Swim 50m side stroke goal pace
Tread water 1 min no hands
I hope you like this one as much as we did. This one is fun to do with a small group, as the group atmosphere will push you during your runs and keep you honest on your PT.

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Workouts General Fitness Pushups and Pullups Stew Smith Air Force Workouts Army Workouts Coast Guard Workouts Marine Corps Workouts Military Workouts Navy Workouts