Stew's Favorites: Calisthenics and Running

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. 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: Five-minute jog

Burpee pyramid

• Burpee 1 -- run 100 meters
• Burpee 2 -- run 100 meters
• Burpee 3 -- run 100 meters
• … on your fifth set:
• Max pull-ups
• Burpee 6 -- run 100 meters. Keep going to 10 …
• Max pull-ups
• Burpee 11–15 w/​100-meter runs in between
• Max pull-ups
• Burpee 16–20 w/​100 meters
• Max pull-ups

Spartan run/PT

• Quarter-mile run at goal mile pace
• Push press 50
• Quarter-mile run at goal mile pace
• Kettlebell swings 50
• Quarter-mile run at goal mile pace
• Pull-ups or pulldowns 50
• Quarter-mile run at goal mile pace
• Walking lunges 50 steps
• Quarter-mile run at goal mile pace
• Plank pose two minutes
• Quarter-mile at goal mile pace

Swim 30 minutes. How far do you get? Shoot for a minimum of 30+ laps (any stroke).

Or ruck 30 minutes for distance if you are selecting Army/SF/Ranger, USMC, etc. 

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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