Contact a Recruiter Today!

Most Popular in Fitness

  • Army PFT Two-Mile Run Score Chart
    Army PFT Two-Mile Run Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Push-up Score Chart
    Army PFT Push-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Sit-up Score Chart
    Army PFT Sit-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Air Force BMT Physical Fitness Test
    Air Force BMT Physical Fitness Test
    Military.com|
    The Air Force's Basic Military Training Physical Fitness Test is a three-event physical performance test used to test your endu...

Weekly Workout: Rest with Knot Tying or Other Skills

Tying a knot.

Adding a skill to your workouts is a creative way of getting your brain involved with training, and lets you practice need-to-know skills under duress. Here is a full body workout that mixes calisthenics, running, weights, TRX, and swimming with a resting element of knot tying. In many military schools, knowing how to tie knots is critical. Learning to do them while dealing with an element of physical stress may help you perform better in a high stress situation.

Warmup Plus Section

Squat / Pushup Pyramid 1-20 with 25m run in between each set - stop at 20 (do not go down)

  • Every 5th set do max pullups and dips
  • Tie a knot as a rest*

*Equals 210 pushups / squats total.

Rest with knot tying as needed / every 5th set:  Bowline, right angle, square knot, becket's bend, clove hitch

Repeat 5 times

  • 5 min tabata interval (bike, elliptical or row) or just run 5 min fast
  • Pullups max
  • TRX atomic pushups max or bench press - Max reps at 135#
  • TRX Rollouts 10 or 1 min plank pose
  • Thrusters 10-15 (front squat / push press combo)
  • Dead lift 5
  • Farmer walk up/down steps 5 times carrying 30-40# weights / weight vest / ruck

Run 2-3 miles 

and / or Swim with fins 1000 timed (15-20 min)

Swim 5 x 100m sprints, rest with knot tying, 1 knot per set.

Enjoy!

Related Topics

Stew Smith Workouts Fitness

Military News App by Military.com

Download the new Military.com News App for Android on Google Play or for Apple devices on iTunes!

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

© 2016 Military Advantage