As we ramp up the volume during the spring and summer calisthenics and cardio cycle, this workout circuit, mixed with running, is a challenging way to push yourself with a variety of exercises. This is a full body circuit.
I like to break this up into 5-6 rounds where I do 20 reps of each exercise in a nonstop circuit. Then, once you are done with the seven exercises in a circuit, you run 400 meters fast or at your goal mile pace for running timed runs.
1 mile warm-up run
100s circuit
100 pull-ups
100 TRX push-ups or feet elevated push-ups
100 flutter kicks (4 count)
100 push press (40-60 pounds)
100 kettlebell squats
100 lunges (50/leg)
100 kettlebell swings
Run 400 meters every round of the above circuit until 100 reps are completed for all exercises.
1 mile cooldown run or 10-minute bike
The supplemental workout below is optional and for those who still need to mix in some lifts (hard gainers or endurance athletes). We usually add a lift into the week, even during our calisthenics and running (muscle stamina and endurance) phase for maintenance of strength and power. Make these lifts slow on the down movement and explode up on the up movement for both calisthenics and weighted exercises.
Workout #2 optional
Repeat 3 times
Bench 5
Pull-ups 10
Dumbbell squats 10
Heavy rows 10
Biceps/military 10
Deadlift 5
If you do not need to work on your strength and power, this is the perfect time for a second workout that focuses purely on cardio. For instance, many football players who need more endurance vs. strength and power maintenance will do a run or ruck, followed by a swim as a second workout option.
Here is the endurance option workout combo:
Run -- work on goal pace running with sets of 400- and 800-meter runs at your goal mile pace for your future timed run. Rest the amount of time you ran -- so a 1:1 work-to-rest ratio.
Repeat 4-8 times
Run 400-800 meters at goal mile pace
rest with walk for time spent running
If you’re going Army or U.S. Marine Corps, consider rucking for the next 30-45 minutes and see whether you can accumulate 3-4 miles carrying 40-50 lbs. However, if you are considering going Navy SEAL, Diver, EOD, SWCC or AF PJ/CCT, get to the pool for the next 30-45 minutes and do the following:
Warm up with 500-meter swim -- any stroke or tread 10 minutes (no hands)
Repeat 10 times
Swim 50 meters fast freestyle
Swim 50 meters CSS at goal pace
Cooldown:
Tread water cooldown 5 minutes
Dynamic stretches in chest-deep water 5 minutes
Recovery between workouts: The entire workout above is not a daily occurrence. When doing full-body days, you need a recovery day tomorrow such as a mobility day, cardio only day or a day off.
This workout is time-consuming, but so is preparing properly for advanced-level tactical professions such as special ops-level selection programs. You have to put in the time to build up your tactical athletic abilities. Being good at all elements of fitness -- strength, power, speed, agility, muscle stamina, endurance (run, swim, ruck), flexibility, mobility and grip -- is a requirement to becoming a successful student in challenging selection programs.
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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