Workout of the Week: Advanced / Spec Ops Level Workout of the Week

U.S. Air Force Senior Airman Ryan Thomas, 27th Special Operations Civil Engineer Squadron Explosive Ordnance Disposal technincian, worksout ( (U.S. Air Force photo by Eboni Reams/Released)

The favorite workout of the week was a bit advanced and geared toward the special ops side of our workout group. The warmup pyramid is actually mixed into the workout circuit that mixes a good amount of repetitions of calisthenics with heavy weights in a push / pull rotation.  The cardio is limited but it adds up with runs in between the warmup sets, 15-20 minute cooldown run, and short and fast swim distances in the Swim PT.

Pushups And Run Pyramid

  • Run 25-50m in between each set

1-5 | 6-10 | 11-15 |16-20 (1 pushups, run, 2 pushups, run, 3 pushups, run…up to 5 pushups – then lift)

But, every 5th set do the following:

  • Pullups / dips max
  • Bench Press 10
  • DB Rows 10
  • Push Press 10
  • Pulldowns 10,10
  • Bicep curls 10
  • Triceps extension 10
  • Abs of choice 50

Run 15-20 min cooldown (easy pace)

Swim Workout

Swim 500m Warmup – any stroke

Pool skills: 10-15 minutes - Navy BUD/S Drown-proof test practice 2 minutes of each event: bottom bounce, float, 50m travel, front flip / back flip, pick up mask with teeth off bottom of pool in 9 ft. water. Simulate hand tied behind the back and feet tied together (do not tie yourself). We use rubber bands that are easy to separate if needed. Swim PT Repeat 5 times

  • Swim 150m
  • Pullouts 10 – similar to a muscle up on the pool edge
  • Pushups 25
  • Reverse Pushups 25
  • Abs of choice 25

You can break this workout up into two different sessions if you prefer or try to get this done in less than 2 hours straight.  Enjoy.

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