This workout provides a way to push your limits on calisthenic exercises and will make your standard two minute PT time limit seem like a piece of cake. This workout is simply designed to be several sets of five minutes: five minutes of calisthenics sets (rest is included in five minutes) but try not to rest too much. There are five minutes of cardio interval options as well and pool swim drills for five minute sets.
So, you could say this workout is brought to you by the number 5.
Warmup with pyramid pushups and run sets: 1 pushups and 25m run, 2 pushups and 25m run up to 10 (or 5 minutes whichever comes first). Make runs dynamic stretch options too.
5 min PT sets: Do as many reps as you can in 5 minutes – rest counts as part of 5 min total time.
5 min cardio of choice – easy pace / light stretch
5 min pullups – Max out – rest as needed off the bar. 5 min pushups – But rest with plank position when not doing pushups. 5 min situps – Rest as needed in up or down position. 5 min dips – Max out – rest as needed off the bars or bench dips. 5 min plank pose – No rest. Try to suck this up. 5 min flutterkicks – No rest – keep feet moving. 5 min KB swing or press – Just keep the KB moving for 5 min. 5 min tabata interval – Run, bike, elliptical, or row of 20 second sprint / 10 second easy for 5 minutes.
Repeat 5 times (or as many as you can)
- 5 min fast swim
- 5 min tread no hands or other drownproofing skills
And/or run or ruck
- 5 min fast pace
- 5 min moderate pace
(Repeat as many times as you can / have time for)