This workout has turned out to be another all-time favorite mix of swimming, running, sprinting, crawling, carrying and calisthenics. See if you like this 90- to 120-minute workout mix:
Swim PT (see video link)
Repeat five times.
- 200-meter swim for time
- Burpees for the same time it takes to swim 200 meters
500-meter combat swimmer stroke (CSS video)
Part 2 of the workout:
Run/PT Workout *(best done on a football field/track)
Jog a half-mile easy.
Repeat four times.
- Bear crawl 25 meters
- 25-meter easy jog
- 50-meter sprint
- 25-meter easy jog
Jog an easy half-mile.
Repeat four times.
- Walking lunges 25 meters
- 25-meter easy jog
- 50-meter sprint
- 25-meter easy jog
Jog a half-mile.
Repeat four times.
- Fireman carry 25 meters
- 25-meter easy jog
- 50-meter sprint
- 25-meter easy jog
Jog a half-mile.
Repeat four times.
- Burpee jump 25 meters
- 25-meter easy jog
- 50-meter sprint
- 25-meter easy jog
Jog a half-mile.
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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![How to lose weight by running on a treadmill](http://images03.military.com/sites/default/files/styles/thumbnail_tile/public/2021-08/runningtreadmill.jpg?itok=mcI1KRO2 "Army Cpt. Phillip Williams runs the first leg of Afghanistan's "Hood to Coast" run on a treadmill in Kabul, Afghanistan. (Jack Pagano/NATO Training Mission Afghanistan)")
