This week is a combination workout that combines moderately heavy weights and cardio intervals, mixed with calisthenics. Following the non-impact/lift, you mix in a run/PT followed by a swim (or ruck for Army guys).
Also see links to the previous 12 weeks of workouts of the week at the bottom of the page:
Non-impact cardio sprints/moderately heavy lifts:
Repeat 4-5 times.
- Bike or elliptical -- Tabata interval four minutes (20-second sprint/10 seconds easy)
- Squats 5
- Bench press 5
- Deadlift 5
- Hang cleans 5
- Push press 5
- Weighted pull-ups max
- (moderately heavy weight)
Warmup with dynamic stretches; i.e., butt kickers, high knees, push-ups, a few pull-ups, etc.
Repeat four times.
- Run one mile timed
- Max pull-ups
Swim 500-meter warmup -- CSS or freestyle
Repeat five times.
- 100-meter swim sprint
- Rest 30 seconds
Repeat 10 times.
- 50-meter sprint
- Rest with easy 25 meters
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 email@example.com.
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