#61
The Tactical Strength Test

The Tactical Strength Test comprises 10 events pulled from various military, police, and fire-fighting fitness programs around the world to create an all-inclusive fitness challenge. This test does not have a grading system; you are competing with yourself and your personal bests.

Perform each exercise and record your personal best. Try to beat this number in successive attempts.

Weighted Pull-Ups – max reps at 25 pounds

Bench Press – 1 rep max effort

Dead Lift – max reps at 1.5-2 times body weight

Squat – max reps at 1.5-2 times body weight

Strongman Pull-Up Hang: Hang from a Pull-Up bar in the down position using only your hands to keep you off the floor. Keep shoulders flexed so you do not overstretch the shoulders. Target 1-2 minutes as your goal.

300-yard Shuttle Run

5-10-5 Pro Agility Test: Sprint left while running at full speed for 5 yards, then change direction and run 10 yards, then change direction again, running another 5 yards.

Ruck 4 mile – 50 pound ruck

Kettlebell Swing – 5 minutes

500-meter Swim with Fins, any stroke

#62
5 x 5 x 5 Workout

This workout combines five sets of five repetitions with five minutes of cardio sets.

Repeat 5 times

5 minutes cardio of choice: Increase challenge each minute through change in resistance, speed, or incline.

Bench Press – 5

Weighted Pull-Ups – 5

Rest 2 minutes

Squats – 5

Rest 2 minutes

Dead Lifts – 5

Target 75-80 percent of 1 rep max for Bench Press, Squats and Dead Lifts.

#63
Grip Circuit

Mix in these exercises after a Pull-Up or Dead Lift workout to top off the grip muscles for the day.

Weighted Rope: Tie a weight (5-10 pounds) to a rope attached to a rod. Curl the rope onto the rod by twisting the rod so it rolls the rope around itself. This will work the wrists through a full range of motion while also building forearm strength and stamina. Build up to a 1-minute set of rolling up and down.

Rice Bucket: Place a lacrosse ball at the bottom of a five-gallon bucket and fill the bucket with rice. Dig your hand into the bucket and open and close your fist into the rice to grab the lacrosse ball at the bottom. Repeat with both hands for 1 minute each. Another option is to place your fingers about knuckle deep in the rice. Open and close your hand fully for 50 reps each hand. This works the hand and improves grip and forearm strength.

Battle Ropes: If you do not have a vertical rope to climb, moving the battle ropes up and down and side to side horizontally will suffice to strengthen the grip required for rope climbs. Shake the ropes up and down and left to right for 1-2 minutes.

Pull-Up Hangs (Strongman Hangs): Hang on a bar in the down position, flexing your shoulder blades so that your shoulders are not relaxed. Once you cannot hold your shoulders flexed or hang on the bar with your hands, you are done with this exercise for the workout circuit. Build up to 1-2 minutes.

#64
Core Circuit

When you see “Core Circuit,” take 8-10 minutes and complete the following exercises for 30-60 seconds each.

Swimmers: Lie on your stomach and lift your feet and knees off the floor by flutterkicking repeatedly, as if you were swimming freestyle. Build up to 1 minute or keep your feet still, but off the floor.

Arm Haulers: Lie on your stomach. Lift your chest slightly off the floor and wave your arms from your sides to over your head for 30 seconds.

Reverse Push-Ups: Lie on your stomach in the down Push-Up position. Lift your hands off the floor instead of pushing the floor. This will strengthen your upper back muscles that oppose the chest muscles (the rear deltoids and rhomboids). Repeat for 1 minute, flexing the upper back as many times as you can while keeping a steady pace.

Birds: Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades “pinch” and place them slowly in the down position. Repeat for 1 minute, mimicking a bird flying.

Hip Rolls: Lie flat on your back with your knees in the air as shown. While keeping your shoulders on the floor, rotate your hips and legs to the left and right. Repeat for 1 minute.

Plank Pose: Keep your back straight and abs tight while placing your elbows and toes on the floor and holding for as long as you can. Build up to 1 minute (advanced is 3-5 minutes).

Advanced Plank Pose: Hold a Push-Up in the top position for 1 minute. Build up to 3-5 minutes.

Bird Dog Plank Pose: While in plank position, lift your left arm and right leg at the same time. Hold for as long as you can. Switch and lift your right arm and left leg at the same time and hold for as long as you can (aim for 30 seconds on each side).

Side Plank: From plank position, twist to the side and put your weight on one elbow/forearm while keeping your back and hips straight. Point your top arm vertically toward the ceiling. Switch sides and hold for 30-60 seconds on each side.

Farmer Walks: Walk for 1 minute while holding a weight in your left hand. Switch hands and walk again for another minute. Walk as upright as possible while flexing your core muscles to balance yourself.

Sit-Ups: 50-100 reps

Flutterkicks: 50-100 reps

#65
Full Body Lift with Barbell Complex/Speed Cardio

Warm up with 10 minutes bike/elliptical

Squats – 20

Lunges – 10

Stretch lightly as needed

Repeat 4 times

Dead Lift – 5

Hang Clean – 5

Power Clean – 5

Push Press – 5

Squats – 5

Easy Recovery

Plank Position – 1 minute

3 minutes bike/elliptical

5 x 5 x 5 Hang Clean, Power Clean, Push Press – perform nonstop with lighter weight

Grip Circuit

Core Circuit

Elliptical Tabata Intervals

Repeat 4 times

Tabata – 5 minutes

2 minutes easy recovery

#66
Upper Body PT with Moderately Heavy Weights and Fast Cardio

Warm-Up Push-Up/Run Pyramid

Run 50 meters – 1 Push-Up

Run 50 meters – 2 Push-Ups

Run 50 meters – 3 Push-Ups

Continue up to 10 Push-Ups. Stair crawl up/down OR Bear Crawl 25 meters on Sets 5 and 10.

Lightweight Shoulder Workout

Bench Press – 5 x 5

Rest with max Pull-Ups and 1 minute Plank Pose in between each set.

Repeat 4 times

Weighted Pull-Ups – max reps

Pull-Downs – 5-10 (heavy weight)

Reverse Push-Ups – 20

Arm Haulers – 20

MJDB#1 – 5-10 (moderately heavy)

100 Calorie Burn Challenge

Max out the elliptical in resistance, incline, and speed. How fast can you burn 100 calories?

#67
Full Body Lift with Heavy Weight and Fast Cardio Intervals

Warm up with 5 minutes bike ride/jog

Repeat 4 times

Weighted Pull-Ups – 5-6 (heavy)

Squats (weighted) – 5-6 (heavy)

Hang Clean (weighted) – 5-6 (heavy)

MJDB #2 (weighted) – 5-6 (heavy)

Repeat 4 times

Bench Press (weighted) – 5-6 (heavy)

Dead Lift (weighted) – 5-6 (heavy)

Military Press (weighted) – 5-6 (heavy)

Rest as needed

Grip Hang – 1 minute

Lightweight Shoulder Workout

Intervals

Bike or run for 20 minutes, 1 minute fast/30 seconds easy pace. When you fail to maintain pace, do 30 seconds fast/1 minute easy.

Core Cooldown

Reverse Push-Ups – 25

Arm Haulers – 25

Hip Rollers – 10 per side

Sit-Ups – 25

Plank Pose – 1 minute

100 Calorie Burn Challenge

Max out the elliptical, bike, rower, or treadmill in resistance, incline, and speed. How fast can you burn 100 calories?

#68
Weight Test and Speed Agility and Swim Endurance

Run 1 mile easy or bike 5-10 minutes

Grip Hang – 1 minute

Stretch as needed

Dead Lift – 5/3/1

Grip Circuit

Repeat 5 times

Run 5-10-5 agility test

Run 100 meters, fast

Jog 100 meters, easy

Swim 1000 meters with fins

#69
Big Lifts

Warm up with 10 minutes of light cardio and dynamic stretching

Squats – 4 sets of 8

Bench Press – 5 sets of 5

Rest with max Weighted Pull-Ups in between bench sets

Hang Clean – 4 sets of 6

Deadlift – 4 sets of 6

Rest as needed in between sets of Squats, Hang Cleans, and Dead Lifts.

Grip Circuit

Bike Pyramid – 10 minutes

Increase resistance each minute so you reach the high teens within 10 minutes.

Swim 1000 meters with fins, or foam roll legs

#70
Work on Your Weakness Day

5 minutes warm-up/stretch, then Grip Hang – 1 minute

Repeat 5 times

Run or bike 5 minutes, then lift 5 minutes (below)

Pick your worst events on the Tactical Strength Test and lift using a:

3 Sets x 3-4 Reps Cycle

Pick 3-4 lifts, such as: Bench, Pull-Ups, Dead Lift, Squats, Hang Clean, Power Clean, etc.

Repeat 3 times

Sprint 300-yard Shuttle Run

Fireman Carry – 50 meters OR Farmer Walk – 50 meters

Lightweight Shoulder Workout

Core Circuit