Favorite Workout of the Week: Crawls, Carries and Core

Often during operations, tactical professionals will have to carry weighted gear while they crawl and perform other load-bearing movements.

Adding in exercises that both work the body at different angles or planes while holding or wearing additional weight can help with basic tactical working movements. Those movements include lifting gear overhead, pulling or dragging weight across the floor, or low-crawling to avoid heat or other dangers involved with military, police and firefighting professions.

Here is a workout routine that has 30 minutes of work-related movements, 30 minutes of rucking or swimming, a grip circuit to top off the grip challenges of the previous circuit and a cooldown run.

As many rounds as possible in 30 minutes:

• Farmer-walk 200 meters: Carrying 25-40 pounds in one hand. Change hands as needed.
• Carry weight up/down steps five times
• Pull-ups max (weighted or not)
• Push-ups max (weighted)
• Kettlebell swings one minute
• Sandbag run/walk 100 meters (shoulder carry)
• Bear crawl 50 meters
• Walking lunges with weight overhead 50 meters
• TRX rollouts 10
• TRX movements with weight vest 10 each
• Ruck or swim 30 minutes (depending upon your operational needs)

Grip circuit

Run 30 minutes -- or other form of non-impact cardio options as a cooldown. 

Lower-back plan: Do it later in the evening.

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.