This is a challenging cardio and leg day workout. It is designed to be tough on the grip, core and your ability to move items up and down a steady incline, steps or steep hill.
Run one mile easy and stretch legs and lower back.
Carry random items up a hill:
5-10 big hill runs carrying weight:
Find a 100- to 200-meter steady incline, bleachers or stair climber for two minutes and run/walk fast, carrying various equipment such as:
- Backpack of 40-50 pounds
- Weight vest of 30-40 pounds
- Kettlebells/dumbbells
- Sandbags (shoulder carry or head carry)
- Heavy buckets
- 45-pound plates
Five distance events:
- 100-meter bear crawl
- 100-meter lunges overhead carry (40 pounds)*
- 100-meter burpee jumps
- 100-meter farmer walk (40 pounds each hand)
- 100-meter sled or prowler push/tow or sandbag run/carry
100 rep events:
- 100 push presses (40 pounds)
- 100 sit-ups
- 100 squats (40 pounds)
- 100 kettlebell swings
- 100 flutter kicks
*40- 45-pound sandbag, barbell or plate
Run one mile easy/stretch legs and lower back
Do not do heavy weight if your core or lower back is weaker than other parts of your body. Although this sounds like a leg workout, carrying unbalanced weight is very challenging to the back.
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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