Stew’s Favorites: Calisthenics and Weight Training

Here is a different type of 50--50 split workout we like to do in October as we slowly transition from higher-rep calisthenics and move into more weight training programs to build strength and power. The term 50--50 refers to the workout being about 50% calisthenics and 50% weight training. This is one of our new workouts we created this fall.

Related articles are periodization, Preparing for the Tactical Fitness Test

Weight room

Burpee/run pyramid:

• One burpee, run 30 meters
• Two burpees, run 30 meters
• Three burpees, run 30 meters
• Four burpees, run 30 meters
• Five burpees = burpee 1--5
• Max pull-ups
• Max dips
• Stair crawls down/​up

Burpee pyramid 6--10 (same as above)

• But fireman carry or farmer walk between burpees
• Max pull-ups
• Max dips
• Stair crawls down/​up

Burpee pyramid 10--6 (same as above -- in reverse)

• But fireman carry or farmer walk between burpees
• Max pull-ups
• Max dips
• Stair crawls down/​up

Burpee pyramid 5--1

• Max pull-ups
• Max dips
• Stair crawls down/​up

Repeat four times.

• (Two push/two pull/two full-body exercise/cardio circuit)
• Tabata interval five minutes
• (20-second sprint/​10 seconds slow) -- bike/​elliptical
• Pull-ups max
• Pulldowns 10, 10 (wide, regular grips)
• Bench press 10-15
• Military press 10-15
• Hang clean 5-10
• MJDB#2 10-15

This is a good mix of full body, pushing and core calisthenics, with short cardio events, followed by similar events in the weight room.

*If you do not have a flight of steps to stair crawl up/down, then bear crawl for the distance between the burpee pyramids. (The typical distance is a basketball court.) By the end of this 75- to 90-minute workout, you will have worked your entire body.

Now go for a swim or a ruck.

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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