Stew’s Favorites: Sprints and Lifts

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
• Stretch

Swim workout:

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

Enjoy.

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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