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Stew’s Favorites: Weights, Running, Swimming

Staff Sgt. Jennifer Powell lifts weights 600x400

Here is a favorite combination workout we like to do once a week during late Summer /​ early Fall. It is a combination workout of weight training, running, calisthenics, and swimming and/​or rucking.

Full body workout in its truest form:

Weight Room

Repeat 4 times:
Weighted Pullups max
Dead lift 5 or tire flips
Hang clean 5
Flutterkicks 50
Fire man carry 25m or farmer walk 50m

Repeat 4 times:
Run 1 mile timed
Max pushups 1 min
Max situps 1 min

Swim Workout

Swim 500m warmup — any stroke

Repeat 10 times:
100m swim sprint
50m easy (CSS)
(no rest)

and /​ or ruck 30 minutes in place of swimming

Related Topics

Stew Smith Tactical Fitness Military Workouts Running and Cardio Weight Training Swimming

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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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