Tough Mix of a Few Types of Workouts

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Eventually, what was a workout becomes a warmup as you progress into bigger and better conditioning. Here is a mix of PT pyramids for warmup, a super set circuit to push your maxes, and a Build Your Own Spartan 300 to see your creativity and ability to finish when tired. Of course, this is all followed up by a sprint / jog cardio session.

PT Pyramid Warmup:
Warmup the Upper Body with pyramid pushups / situps / run sets:
1 pushups/situps / 25m run,
2 pushups/situps /25m run up to 10 -- stop.

Warmup the Lower Body with Squat / lunges / 25m run pyramid 1-10:
1 squat, 1lunge/leg - run 25m,
2squats/2 lunges/leg - run 25m and on up to 10 -- stop

Repeat 3 times
Dips max
Pullups max
100m bear crawl or ¼ mile sprint

Build your Own Spartan 300:  
Pick six exercises of 50 reps each using barbells, DBs, TRX, or calisthenics of your choice =
6 x 50 reps = total 300 reps
For instance, I like to mix in three calisthenics or TRX exercises and three weighted exercises such as:

Pushups 50
Pullups 50
Situps 50 (all done in max rep sets in a circuit until all reps are counted)
Bench Press 50
Push Press 50
Squats 50 or Rows 50
(barbell at 50% body weight)
Then Run Speed / Cardio

Run Speed and Goal Pace

Warm up with 800m jog / light stretch

Repeat 6-8 times
Run 400m at goal pace for timed runs
Walk 1 minute /light stretch

Optional Swim Workout
Warmup with a 500m at goal pace

Repeat 6-8 times
Swim 100-200m at goal pace for swim tests
- rest with 1 min tread of water – no hands

Give all of this a try in a single session or break it up into two workouts in a day or two if needed.

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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's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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