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Weekly Workout: Advanced Full Body Day

Lifting dumbbells exercise.

Some workouts are long. They do not have to be, but if you are preparing for a Special Ops career, there is no thirty-minute gym routine that will prepare you for a day of Spec Ops training. Sometimes you have to progress so you can endure longer workouts and put in the time. Here is a longer-style workout that will push your upper and lower body as well as your core and cardio.  The cardio events are interchangeable depending on what you are training for. 
Full body Workout

Warmup with 10 minutes of pushups, squat, run, pyramid: 1 pushups squat, run 25m, 2 pushups, 2 squats, run 25m. Stop at 10 minutes (great on a basketball court or football field).

Run up and walk down stairs for 10 minutes. On every flight, do 10 pushups.

Repeat 3-4 times

  • Dead lift 5
  • Front squats 5
  • Overhead lunges 10/leg

Repeat 3-4 times

  • Pullups max
  • Push press 10
  • Overhead plate hold 1 min
  • Fireman carry 50m or
  • Farmer walk 50m

Run 2-3 miles

Swim 500m warmup

Repeat 10 times

  • Swim 100m fast
  • 10 pullouts*
  • 25 flutterkicks
  • 1 min plank

*pullout = pull body out of water using pool edge - like a muscle up.

NOTE:  If preparing for Army SF / Ranger training you can skip the swim and add a ruck of 3-4 miles.

Enjoy the workout. If you have to break it up into a few sessions that is fine too.  This is typically a 90-120 minute workout.

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Workouts Stew Smith

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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.

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