Stew’s Favorites: Weights, Running and Swimming

Here is a favorite combination workout we like to do once a week during the late summer and early fall. It is a combination workout of weight training, running, calisthenics, swimming and/​or rucking.

It's a full-body workout in its truest form.

Repeat four times.

• Weighted pull-ups max
• Deadlift 5 or tire flips
• Hang clean 5
• Flutter kicks 50
• Fireman carry 25 meters or farmer walk 50 meters

Repeat four times.

• Run one mile timed
• Max push-ups one minute
• Max sit-ups one minute

Swim workout

Swim 500-meter warmup (any stroke)

Repeat 10 times.

• 100-meter swim sprint
• 50-meter easy (CSS)
• No rest

And/or ruck 30 minutes in place of swimming.

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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