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Favorite Spec Ops Workouts for an ENTIRE Week

stew smith army sf BUDS combat swimmer stroke crossfit navy seal pft pst pullups pushups shoulder special ops special ops training stew smith swat

Stew - I noticed you have been posting your favorite workouts of the week on, so if you had a full week of your favorites what would it look like?  Steve

Great question - I decided to make a week of my favorites or "fall back" workouts to set up this week for the Spec Ops Workout of the Week.  They are tough full body workouts with a few two-a-days, followed by a good cardio workout of run, swim, or ruck with some non impact tabata intervals / pyramids thrown in too.  See a full week of my favorite workouts!!

Day 1

Day 2

Day 3

Warmup with a Murph: plus Spartan PT/Run

1 mile run

100 pullups
200 pushups
300 squats

1 mile run

Do quickly - as you can. 
If you need to resort to
pulldowns, knee pushups,
half squats then do so.

Spartan Run / PT
1/4 mile run
push press 50
1/4 mile run
Kb swings 50
1/4 mile run
TRX rows 50
1/4 mile run
walking lunges 50
1/4 mile run
TRX Atomic Pushups 50
plank pose 2 min


Lightweight Shoulder

Cool down cardio 30 minutes
of swim, bike, elliptical, easy run or ruck.


All-Time Favorite Cardio Workout


Jog 1.5 mile easy pace / stretch 5 min

Timed 1.5 mile run

Swim Workout:
500m cooldown with or without fins

Repeat 10 times
100m freestyle at 8-12 stroke per breath
50m easy stroke (CSS, breast, etc)

RUN or Ruck
30 min easy pace run
or option - do speed intervals of
400m x 4,200m x 8 ,100m x 5 runs

(1:2 work to rest ration)

















Favorite Two a Day
Devil's Mile:
400m run sprint
100m bear crawl
400m run sprint
100m fire man carry
400m run sprint
100m burpee jump
400m run sprint
100m Walking Lunge

Super Set PT:
Repeat 5-10 times
Run or swim 2min
pullups 5-10
Pushups 20-30
Abs of choice 50 or 1 min plank pose

Lightweight Shoulder

Later in the Day /

Barbell Complex
Repeat 3 times

power clean 5
dead lift 5
hang clean 5
Push press 5
(light weight / good form
non stop on first 4 exercises)

KB swings 1 min
Bench Press - 75% to BW - max reps
Bike / Elliptical Pyramid 5 min
(every minute increase resistance by 3 levels)




Day 4

Day 5

Day 6

Swim Skills / Drills

Warmup 500m CSS / Free

Repeat 6 times
Swim 200m timed
- rest with one of each
element of the drown proofing
test each set for the time it
takes you to swim 200m
1-bottom bounce,
2 - float,
3- travel 50m,
4-front/back flip,
5 - mask pickup,
6 - plus tread no hands

Cool down 500m swim

Run or ruck 4 miles






Pt Pyramid:
Pullups x 1
Pushups x 2
Situps x 3

- Work your way up the pyramid each set increasing the reps by 1,2,3 respectively for pull, push, situps.

- Every 5th set - run 1 mile - either go to 10 and repeat in reverse order OR continue up to 20 sets and stop

Swim, bike, or elliptical tabata intervals:
Swim 50m hypox at 8-10 strokes per breath followed by 25 easy catch your breath x 10-15 sets


Bike or Elliptical
Repeat 5 times

20 sec sprint / 10 sec easy for 5 minutes
rest with 2 min abs or plank

Lightweight Shoulder





Run - Swim - Ruck Weekend Event

Run 5 miles

Swim 1500m - break up as needed:

examples:  3 x 500m

5 x 100m CSS
10 x 50m free hypox
500m with fins


Ruck - 4 mile  for time.

This is a staple cardio workout
and part of the Tactical Fitness Test Dirty Dozen Workout
Stretch cooldown



So that is it!  My favorite workouts I like to do with a group of local like-minded workout partners.  Involves several pieces of equipment like a pool, track, pullup bars, barbells, TRX, kettlebells, ellipticals or bikes..etc

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