Here is a new favorite combination of running / swimming / weights and calisthenics done in a two part workout or one long session of 2–2.5 hours. Remember there is no 30 minute gym workout that will prepare you for a day of ANY military training. You have to put in the time / distances in many activities.
Warmup: 5 min jog
Burpee Pyramid Burpee 1 — run 100m Burpee 2 — run 100m Burpee 3 — run 100m …on your 5th set: max pullups Burpee 6 — run 100m — keep going to 10… max pullups Burpee 11–15 w/100m runs in between max pullups Burpee 16–20 w/100m max pullups
Spartan Run / PT 1/4 mile run at goal mile pace push press 50 1/4 mile run at goal mile pace Kb swings 50 1/4 mile run at goal mile pace pullups or pulldowns 50 1/4 mile run at goal mile pace walking lunges 50 steps 1/4 mile run at goal mile pace plank pose 2 min 1/4 mile at goal mile pace
Swim 30 min - how far do you get? Shoot for 30+ laps minimum any stroke
OR Ruck 30 min for distance if you are selecting Army / SF / Ranger, USMC, etc…