Friday Workout of the Week: Challenge Your Buddy with These Combinations

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A soldier competes in a bench press competition at Fort Stewart.
Soldiers from the 3rd Infantry Division compete in the bench press event as part of Marne Week at Jordan Gym in Fort Stewart, Ga., on Nov. 14, 2016 to find out who is the best in the brigade. (Spc. Ryan Tatum/U.S. Army photo)

Here is another fun workout to do with your workout buddy. It is similar to the Blue Falcon workouts created recently, as you still can push each other until the first one fails. Here is how it works:

Do a "warmup" push-up and squat pyramid with a 25-meter run between each set.

Warmup:

Push-ups/squat pyramid: Run 25 meters, one push-up, one squat; run 25 meters, two push-ups, two squats; run 25 meters ... up to 20/20.

Now, you and your partner pick two exercises to repeat three times each. You cannot switch exercises until one of the pair fails at either exercise. Some exercises use opposing muscle groups, and some pairs are the same muscle groups, which will make these quick circuits more challenging.

Repeat three times (Note: You cannot stop the military press until your partner fails at pull-ups)

  • Pull-ups max
  • Military press max (do at least 25% of your body weight, so a 200-pound guy would do 50 pounds (or 2 x 25 dumbbells)

Repeat 3 times

  • Bench press max: Try 135 pounds for max reps; you will see this one is a tough combo
  • Pushups max
  • Rest one minute after both complete both exercises.

Repeat 3 times (This is a timed event. Keep moving for one minute each round, with no rest)

  • Squats max in one minute
  • Wall sits one minute

Repeat 3 times

  • Pullups max or hang until partner is done with 10 rows/arm
  • Rows 10/arm

Repeat 3 times

  • MJDB#2 until buddy finishes up/down stair crawl or 50-meter bear crawl
  • Stair crawls up/down or 50-meter bear crawl
  • Run 2.5 miles

Swim or ruck (three miles) *If swimming, do a 500-meter warmup Repeat 10 times

  • Swim 100 meters fast free
  • Swim 50 meters CSS to catch breath, with no rest

Enjoy this 90- to 120-minute workout. If you do not have time to do the run, ruck or swim, save for later in the day or another day.

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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