PT Super Sets with Max Reps and Crawls

One of the harder workouts of the week was the variation on a max-rep set workout of 100 pull-ups, 200 push-ups and 300 abs of choice (i.e., sit-ups). This one is split into two sections. In the first, you only do pull-ups and push-ups but have to travel to each of them by bear-crawling or stair-crawling between exercises. Here is how it works:

1. PT max-rep sets with crawls/runs

Repeat 5-10 times

• Pull-ups max: The goal is to get 100 pull-ups (or pulldown/TRX rows as a supplement, if needed).
• Stair crawls up/down: Climb a flight of steps, or bear-crawl 50 meters, between pull-ups and push-ups.
• Push-ups max: The goal is to get 200 push-ups, but to make it tougher, try TRX push-ups, bench press -- or, to make it easier, do knee push-ups if you need to.

For pull-ups, do your best to get as close to 100 pull-ups as possible, but if that is not possible at your current condition, supplement with pulldowns or TRX rows, if needed, to get 15-20 reps each set. This will limit your total sets to 5-7 total sets, which will challenge you to push yourself until you’re capable of completing the 100 pulls and 200 pushes.

Stair-crawl up/down or bear-crawl 50 meters: These exercises are never easy and add to the difficulty of the overall workout by taxing the shoulders before each push-up set. There are many benefits from crawling physiologically, and many military training programs will have students bear-crawling as part of conditioning.

200 push-ups in as few sets as possible.

2. Run sprints and rest with abs

The second section of the workout completes the 300 reps of the program. Many opt to do legs and do 300 squats versus the 300 abdominal exercises — The Murph option. You also can do a plank pose for one second per repetition if you prefer. So a 50-second plank pose would equal 50 reps of abdominals if you choose to add a cycle of planks.

Repeat six times

• 400-meter sprint: You may want to warm up with a few dynamic stretches and build up to full sprints during the first few sets of this session of the workout.
• 50 abs of choice
• If you have any pull-ups/push-ups to finish, you can add them here as well.

3. Final cardio cooldown

Your choice of running, swimming, biking, elliptical or row (or other). Take 15-20 minutes and go at a relaxing pace. Focus on deep inhales and exhales.

4. Stretch for 5-10 minutes

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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