This week's fitness challenge is an advanced level, high volume workout. It features creative ways of implementing a pyramid warmup and cooldown with one minute weight and PT circuits, and a final fun or swim PT combo.
Burpee/Fireman carry, bear crawl, or farmer walk pyramid:
You can choose to bear crawl 25m, farmer walk, or fireman carry for each burpy set.
- 1 burpee
- 2 burpees
- 3 burpees – Do a light stretch on the fifth burpee.
Repeat 3 times
Circuit (1 minute each, 45 seconds work, 15 seconds transition time.)
- Pullups – max (rest as needed)
- TRX Atomic pushups – max
- Hang from Bar – Knee ups or toes to bar
- Push press
- Plank pose
- Pulldowns (heavy) or TRX rows
- Step up or box jumps
- 45 – 15 seconds change exercise time for a full 10 minutes.
Repeat 1-5 burpees again followed by another 10 minute circuit.
Repeat 10 times
Swim or run:
- Swim 50m fast, or run 200m fast
- Pushups – 10 to 20
- Abs of choice – 20
We are starting to wind down our lifting cycle and adding more calisthenics into the workouts as we progress through the year – Periodization.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.