Weekly Workout: Upper Body and Running

Tips For Better Pullups

Here is an upper body and running workout that works best if you have a pullup bar and a place to run nearby (track, field, trail, or treadmill too).  It is a combination of the Classic PT Pyramid Workout mixed with a one mile run every fifth set. If running four miles is too much for you at this time, cut the run to a quarter or half mile in between choice sets of pullups, pushups, and ab exercises.

As you can see, you can work your way up the pyramid until you fail or keep going until you max out at set 10 or 20. The goal is to go up until you fail at something, then repeat in reverse order. This will be a complete workout with a built in warmup , max out, and cool down all rolled into a classic routine.

Upper body PT / Run

  • Easy jog, five minute warmup
  • PT pyramid 1-5: Pullups x 1, pushups x 2, abs of choice x 3
  • Run 1 mile fast
  • PT Pyramid 6-10
  • Run 1 mile fast
  • PT pyramid 10-6 or 11-15
  • Run 1 mile fast
  • PT pyramid 5-1 cooldown or 16-20 burnout...
  • Run 1 mile easy

Optional Cardio after the Run / PT:

  • Swim 500m warmup (Navy / PJ goals)
  • At goal pace:
  • 2 x 250m - rest 2 min
  • 5 x 100m - rest 1 min
  • 10 x 50m - rest ::30

OR Ruck 30 min  (Army / USMC goals).

Or do both; that's a Special Ops goals!

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.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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