The Blue Falcon Workout
PC - RallyPoint.com
We have had multiple versions of the Blue Falcon over the years but the goal of developing it is to get 20 events that are split in half by distance or reps. So, you do 10 distance events of 100m and 10 repetition events of 100 reps. Each event is done individually and teams of two split the events with one doing the 100 reps and the other does the 100m.
Now here is the kicker: If you are done with the 100m distance event before your buddy is done with the 100 rep event, then you continue the distance exercise UNTIL your body is done with the 100 reps. This is where you can become the Blue Falcon - (ca - caw). Here is the one we did this week as well as links to a few others:
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100 pullups |
100m Burpee Jumps |
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100m bear crawl |
100 SB push presses |
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100m lunges (chest carry) |
100 situps |
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100m Fireman Carry |
100 flutterkicks |
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100m sled pull |
100 box jumps |
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100m farmer walk |
100 KB swings |
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100m sandbaby run (head/shoulder) |
100 pushups |
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100m sprint / jogs |
100 squats (shoulder carry) |
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100m OH lunges |
100 dips |
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100m side step squats |
100 leg levers |
OTHER VERSIONS BELOW:
MIlitary.com Blue Falcon
Give it a try and get creative...
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Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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