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Weekly Workout: Favorite Workouts

Pull-up Push Workout

The favorite workout of the week was a mix of 1 mile runs. You can do them nice and easy as a recovery run, hard and timed at your goal testing pace, or mix in fast / slow intervals for a specified time or distance. However, following the run, you have a full body cycle of exercises focusing on grip, pushing / pulling, and core mixed with longer distance sprint / jogs. Try to go fairly heavy with the KB swings and work on sit-up pace for be goal pace for 2 minute timed sets for testing.

Run 1 mile
Pullup / Burpee pyramid 1-5:  1 pullup, 1 burpee, 2 pullup, 2 burpees…up to 5/5 of each.
KB swings 20
Situps 1 min
400m sprint / 400m jog
*no rest in between pullups and burpees

Run 1 mile
Pullup / Burpee pyramid 6-10:  6 pullups, 6 burpees, 7/7,8/8.. up to 10/10 each.
KB swings 20
Situps 1 min
400m sprint / 400m jog
*rest as needed in between. Do situps and KB swings in between higher sets if needed.

Run 1 mile
Pullup / Burpee pyramid 10-1 or 11-20: Continue up the pyramid or repeat in reverse order.
KB swings 20
Situps 1 min
400m sprint / 400m jog
*continue up until you fail. If you wish you can do 5,4,3,2,1 as a cooldown pullup/burpee set.

SWIM / PT – Top it off with some swim time and treading practice mixed with fast swim intervals and other PT exercises (pushups / any ab exercise of choice).  You can also opt to do 1 minute plank poses for abs of choice if you prefer.
Warmup 500m without fins
Tread water 10 min no hands

Repeat 5 times
200m sprint
20-30 pushups
30-50 abs of choice

If no pool is available, you can replace the above 200m swim sprint with a 200m run sprint.
Enjoy

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness