Favorite Spec Ops Workouts for an ENTIRE Week

July 18, 2014 • stew smith • army sf • BUDS • combat swimmer stroke • crossfit • navy seal • pft • pst • pullups • pushups • shoulder • special ops • special ops training • stew smith • swat

Stew - I noticed you have been posting your favorite workouts of the week on Military.com, so if you had a full week of your favorites what would it look like? Steve

Great question - I decided to make a week of my favorites or "fall back" workouts to set up this week for the Spec Ops Workout of the Week. They are tough full body workouts with a few two-a-days, followed by a good cardio workout of run, swim, or ruck with some non impact tabata intervals / pyramids thrown in too. See a full week of my favorite workouts!!

Day 1	Day 2	Day 3
Warmup with a Murph: plus Spartan PT/Run 1 mile run 100 pullups 200 pushups 300 squats 1 mile run Do quickly - as you can. If you need to resort to pulldowns, knee pushups, half squats then do so. Spartan Run / PT 1/4 mile run push press 50 1/4 mile run Kb swings 50 1/4 mile run TRX rows 50 1/4 mile run walking lunges 50 1/4 mile run TRX Atomic Pushups 50 plank pose 2 min Lightweight Shoulder Cool down cardio 30 minutes of swim, bike, elliptical, easy run or ruck.	All-Time Favorite Cardio Workout RUN - SWIM - RUN Jog 1.5 mile easy pace / stretch 5 min Timed 1.5 mile run Swim Workout: 500m cooldown with or without fins Repeat 10 times 100m freestyle at 8-12 stroke per breath 50m easy stroke (CSS, breast, etc) RUN or Ruck 30 min easy pace run or option - do speed intervals of 400m x 4,200m x 8 ,100m x 5 runs (1:2 work to rest ration)	Favorite Two a Day Devil's Mile: 400m run sprint 100m bear crawl 400m run sprint 100m fire man carry 400m run sprint 100m burpee jump 400m run sprint 100m Walking Lunge Super Set PT: Repeat 5-10 times Run or swim 2min pullups 5-10 Pushups 20-30 Abs of choice 50 or 1 min plank pose Lightweight Shoulder Later in the Day / Evening Barbell Complex Repeat 3 times power clean 5 dead lift 5 hang clean 5 Push press 5 (light weight / good form non stop on first 4 exercises) KB swings 1 min Bench Press - 75% to BW - max reps Bike / Elliptical Pyramid 5 min (every minute increase resistance by 3 levels)
Day 4	Day 5	Day 6
Swim Skills / Drills Warmup 500m CSS / Free Repeat 6 times Swim 200m timed - rest with one of each element of the drown proofing test each set for the time it takes you to swim 200m 1-bottom bounce, 2 - float, 3- travel 50m, 4-front/back flip, 5 - mask pickup, 6 - plus tread no hands Cool down 500m swim Run or ruck 4 miles	Pt Pyramid: Pullups x 1 Pushups x 2 Situps x 3 - Work your way up the pyramid each set increasing the reps by 1,2,3 respectively for pull, push, situps. - Every 5th set - run 1 mile - either go to 10 and repeat in reverse order OR continue up to 20 sets and stop Swim, bike, or elliptical tabata intervals: Swim 50m hypox at 8-10 strokes per breath followed by 25 easy catch your breath x 10-15 sets OR Bike or Elliptical Repeat 5 times 20 sec sprint / 10 sec easy for 5 minutes rest with 2 min abs or plank Lightweight Shoulder	Run - Swim - Ruck Weekend Event Run 5 miles Swim 1500m - break up as needed: examples: 3 x 500m 5 x 100m CSS 10 x 50m free hypox 500m with fins etc Ruck - 4 mile for time. This is a staple cardio workout and part of the Tactical Fitness Test Dirty Dozen Workout Stretch cooldown

So that is it! My favorite workouts I like to do with a group of local like-minded workout partners. Involves several pieces of equipment like a pool, track, pullup bars, barbells, TRX, kettlebells, ellipticals or bikes..etc

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