Tough Mix of a Few Types of Workouts

Eventually, what was a workout becomes a warmup as you progress into bigger and better conditioning. Here is a mix of PT pyramids for a warmup, a super-set circuit to push your maxes and a Build Your Own Spartan 300 to see your creativity and ability to finish when tired. This is followed up by a sprint/jog cardio session.

PT pyramid warmup:

Warm up the upper body with pyramid push-ups/sit-ups/run sets:

• One push-up, one sit-up, run 25 meters
• Two push-ups, two sit-ups, run 25 meters ... up to 10. Stop.

Warm up the lower body with squat/lunges/25-meter run pyramid 1-10:

• One squat, one lunge/leg, run 25 meters
• Two squats, two lunges/leg, run 25 meters ... up to 10. Stop.

Repeat three times.

• Dips max
• Pull-ups max
• 100-meter bear crawl or quarter-mile sprint

Build Your Own Spartan 300:  

Pick six exercises of 50 reps each, using barbells, dumbbells, TRX or calisthenics of your choice =

6 x 50 reps = total 300 reps

For instance, I like to mix in three calisthenics or TRX exercises and three weighted exercises such as:

• Push-ups 50
• Pull-ups 50
• Sit-ups 50 (all done in max rep sets in a circuit until all reps are counted)
• Bench press 50
• Push press 50
• Squats 50 or rows 50 
• (barbell at 50% body weight)

Then run speed/cardio. Warm up with an 800-meter jog/light stretch.

Run speed and goal pace.

Repeat 6-8 times.

• Run 400 meters at goal pace for timed runs
• Walk one minute/light stretch

Optional swim workout:

Warm up with 500 meters at goal pace.

Repeat 6-8 times.

• Swim 100-200 meters at goal pace for swim tests.
• Rest with one-minute tread of water (no hands).

Give all of this a try in a single session or break it up into two workouts in a day or two, if needed.

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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