Use This Friday Leg Day to Progress to Special Ops Level

Our local training group has built up to this workout by running on the beach each Friday all year long. We have been adding more events to the four-mile run slowly and have built up to the following list of leg day activities that includes running, rucking, swimming, lifting and calisthenics.

If you want to try this workout, take a few months to build up to it by adding a new section to your leg day of running on the beach every 2-3 weeks.

Check out this killer leg day:

Run and Leg Day (with additional options as you progress)

Run 2 Miles Fast and Ruck 2 Miles Fast

If you have a beach, great. If not, try this event on a hill or other challenging terrain for a total of four miles. If you prefer to work on your running or rucking only, there’s no need to split the four miles into two events. It is good to know your time for a four-mile run on the beach before you ship into military special ops selection programs.

Build Up to 400 Meters of Walking Lunges

Walking lunges for 400 meters is no joke. This is a tough event to do even when your legs are fresh. Try this at 200 meters for a few weeks, then try 400 meters without added weight. Eventually, you will want to build up to a 40-pound sandbag chest carry during your lunges to prepare for future events like log PT lunges if those are in your future.

Lift Optional

The lift section is completely optional and can be done with dumbbells, barbells, kettlebells (KB) or a good mix of all three. Depending on what will be included in your future tests, you may want to replace any of the KB movements with a hex bar deadlift. Many of the military tactical fitness tests utilize the hex bar to test strength.

Repeat 3 times

Sandbag overhead throw or small tire squat throw: 5

KB jump squats: 10 (or deadlift: 3-5 reps)

KB swings: 20

KB squats: 10

KB run or farmer’s walk: 50 meters (2x25m)

You will see many of these events in the Army Combat Fitness Test. However, if you’re going Navy Special Warfare/Diver/EOD, Air Force Special Warfare or Marine RECON, you may want to top off the leg day with a 2,000-meter swim with fins, treading and stretching cooldown in the water.

Swim: 2,000 meters with fins

Tread: 5-10 minutes with or without fins

Dynamic stretches in chest deep water: 5-10 minutes

This workout will take 2-2.5 hours, depending on your rest periods. This is a tough one, and you should attempt it only if you build up to this workout over time.

Most of our students started this with a four-mile run, added in some rucking and leg PT after a few weeks, then a month or two later, they started adding weights and longer distance lunging.

The water grand finale is more of a seasonal workout and depends on the water temperature and jellyfish, if done in open water.

Enjoy.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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