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Stew’s Favorites: Sprints / Lifts

Mixing Weights With Calisthenics

This week is a combination workout that combines moderately heavy weights, cardio intervals, mixed with calisthenics. Following the non-​​impact/​lift, you mix in a run /​ pt followed by a swim (or ruck for Army guys).

Also see links to previous 12 weeks of workouts of the week at the bottom of the page:

Non-​​impact Cardio Sprints /​ Moderately Heavy lifts

Repeat 4–5 times
bike or elliptical — tabata interval 4 min (20 sec sprint /​ 10 seconds easy)
squats 5
bench press 5
dead lift 5
hang cleans 5
push press 5
weighted pullups max
(moderately heavy weight)

Warmup with dynamic stretches /​ ie buttkickers, high knees, pushups, a few pullups etc

Repeat 4 times
Run 1 mile timed
max pullups
stretch

Swim Workout
Swim 500m warmup — CSS or Freestyle

Repeat 5 times
100m swim sprint
– rest 30 sec

Repeat 10 times
50m sprint
– rest with easy 25m

Enjoy!

Related Topics

Stew Smith Tactical Fitness Military Workouts Running and Cardio Weight Training

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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

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