Military Workout: PT Super Set With TRX Supplementation

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A sailor does TRX push-ups during a functional fitness class.
Chief Personnel Specialist Brian Kentosh does TRX push-ups during the last functional fitness class in the hangar bay aboard the aircraft carrier USS Theodore Roosevelt during the 2015 deployment. (Mass Communication Specialist 3rd Class Kris R. Lindstrom/U.S. Navy photo)

Turning sub-max supersets into a short circuit (like the method below) is an efficient way to mix in all the elements of a PT test (pull-ups, push-ups, sit-ups/crunches and running) as well as suspension exercises (TRX) to help with the same muscle groups. Supplemental ideas for PT exercises can include dips for your chest, shoulders, triceps and plank poses for core strength as well as TRX exercises to make exercises harder or easier, depending upon your level of fitness.

Warm up with a one-mile run.

PT Super Set:

Repeat 10 times

  • Run 200 meters fast (100-meter sprint/100-meter jog)
  • Pull-ups: 5-10
  • Push-ups: 10-20
  • Sit-ups: 10-20
  • Dips: 10+
  • Plank pose: 1 minute

*On even sets (2, 4, 6, 8, 10): Add in TRX push-ups/TRX rollouts for ab options (5-10 reps)/TRX rows (squats optional) if needed if failing at pull-ups.

PT reset:

Repeat twice

This workout can be scaled back as necessary, and if there are exercises you cannot do yet, supplement them with exercises like knee push-ups, bench dips, pulldowns, or dumbbell or TRX rows to keep the routine going without failure.

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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