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Weight Vest Wednesday #3 (upper body)

Stew smith

Weight Vest Wednesday #3

Run 1 mile Warmup pace - no weight vest / stretch

Put on Weight Vest

Pullup and Pushup Pyramid 1-10 warmup with 50m jog in between sets
(stop at 10) 1 pushup / 1 pullup - jog 50m (mix in dynamic stretches), 2/2, 3/3, 4/4...up to 10/10


Weigh Vest 20#
Repeat 6 times
Pullups 5-10+
TRX Pushups max (or Hand Release WV Pushups)
DB Bicep/military 10
Heavy rows 5 or TRX rows 10​​​​​​
Dips 10-15
Plank or TRX rollouts 1 min


Lightweight Shoulder

Run 1.5 mile timed (no vest)

Optional later in the day:  Swim or Ruck

Swim 50-50 Workout

Warmup with 500m swim (any stroke)
Repeat 10 times
Swim 50m freestyle fast
Swim 50m CSS goal pace
- rest as needed (10-15 seconds or less)

Or Ruck with Weight Vest or Back Pack (20-40lbs) 45 minutes for max distance
Goal range 3-4+ miles


Check out my favorite Weight Vest - 
Raptor Weight Vest

No Gym? 

Basic Home Gym Workout Section Calisthenics, TRX, Weight Vest, etc - ALL LEVELS

Check out the programs below for more details on what you need for space and equipment as well as what level of fitness ability.  You will find something for every fitness level but all of these workouts have fairly limited equipment required to do challenging workouts.

If you see a cardio option you do not need to do (swim / rucking) or do not have a bike or elliptical, that is fine, skip and replace with another cardio activity from walking to jogging or jumping rope to running stairs.   Time to get creative with your training if you want to stay in shape as well as work off some stress. 

The Weight Vest Workout is also an advanced level workout program that makes challenging calisthenics workouts even harder by adding weight.  You will need a weight vest for this one obviously or  you can make the workout a little easier doing the exercises without a weight vest.  There are some dumbbells required but that can be replaced with other weighted devices (sandbags, back packs, bottles, etc).  Get BOOK now. / Get EBOOK now.  

90 Day Plan is my most basic training guide designed for true beginners to do in their home with minimal equipment.  Walking, stretching, calisthenics, and dumbbells is all you need.  IF you have access to other cardio devices, great - use those in place of walking if you prefer.  Get Book Now. / Get EBOOK NOW. 

The new Calisthenics and Cardio workout has a program built for beginners (30 day), an intermediate plan (6 weeks), and an advanced plan (8 weeks) all built in one ebook or book.  There is a wide variety of calisthenics with options and cardio with options that can be done with this program to help build habits to start training again as well as advance PT scores as desired. Get BOOK now. / Get EBOOK now. 

The TRX Workout is an advanced level workout with the added piece of equipment of a suspension trainer strap.  It is a great way to diversify your home gym workout routine and makes calisthenics either harder or easier - depends how you adjust the straps and your body.  It does require the tactical fitness cardio of run, swim, and rucking.  Replace with other options if needed.  Get the BOOK now. / Get EBOOK now.  

The Complete Guide to Navy SEAL Fitness is a classic calisthenics and cardio workout.  It does feature a beginner and intermediate level program, but is well known for the advanced level 12 Weeks to BUDS workout.  It does require swimming so you will have to get creative and replace swimming if you don't have access to a pool.  But that is fine - See Replace Swimming Options.  Buy Book Now.  
Not available in EBOOK.       

The UBRR Workout is a challenging upper body calisthenics (some weighted) workout.  You may have to replace bench press with weight vest pushups or TRX pushups, but most of the workout is advanced level calisthenics and cardio built to master a butt kicking fitness test used by some special ops groups. 
Only Available in EBOOK format. 

There is ONLY running in this workout program.  If you can get out and run and are an intermediate to advanced runner, this program will take you from 15 miles per week to 35 miles per week in 6 months with a steady progression. ***This is NOT a beginner running program.***
Available in EBOOK format only


Tactical Mobility - We all can stand to be more flexible and mobile.  Adding this programming to your daily habit will pay off in more ways than you can imagine.  Stay flexible! Get BOOK now.  Not available in EBOOK. 

For more programs see complete list of Stew Smith Fitness Programming


Who Is The Coach, Trainer, Author Stew Smith?

 I'm the former Navy SEAL that military recruits and special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

Check out the Complete List of Training Programs (Spec Ops, Military, Police, Fire) 

 OR Do You Want my REAL TIME Seasonal Periodization Training - Delivered Weekly?

Get Weekly Unpublished Workouts Tested and Evaluated by local Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

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Questions?  Just email me at

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