#91
Everything 50

All exercises total 50 repetitions in this build-your-own-circuit. Aim to get 50 reps of each, any way you can.

Warm-Up Burpee/Run Pyramid

1 Burpee – Run 25 meters

2 Burpees – Run 25 meters

3 Burpees – Run 25 meters

Continue until you reach 15 Burpees, then repeat in reverse order.

Pull-Ups – 50

Dips – 50

Abs –50 (until you complete 50 Pull-Ups/Dips; rest with 50 abs as needed)

Everything 50

Pull-Ups – 50

Squats – 50 (weighted, 135 pounds)

Bench Press – 50 (75-100% body weight)

Overhead Lunge – 25 per leg (with 25-45-pound plate)

Push Press – 50

Leg Press or Dead Lift – 50 (light)

Kettlebell Swings – 50

Swim

10 sets of 50-meter sprints freestyle and 50-meter CSS at goal pace. If you don’t have access to a pool, ruck for 45 minutes.

#92
Full Body Workout: Calisthenics Warmup, Weighted Circuit, and Cardio/Swim

Push-Up/Squat Run Pyramid

1 Push-Up/Squat – Run 25 meters

2 Push-Ups/Squats – Run 25 meters

3 Push-Ups/Squats – Run 25 meters

Continue until you reach 20 Push-Ups/Squats, then stop.

Continue warm-up with 10 minutes run or bike ride

Repeat 5 times

Tabata (bike) or ½ mile run, timed – 5 minutes

Weighted Pull-Ups – max reps

Bench Press – 5

Squats – 5

Overhead Weighted Lunges – 10 per leg

Dead Lift – 5

Bicep/Military Press – 10

Light stretch

Swim

Swim 500 meters, warm-up pace

Repeat 5 times

200 meters free/CSS combo at 500-meter goal pace

Perform Push-Ups/Plank Pose for the time it takes to swim 200 meters

If you don’t have access to a pool, ruck for 45 minutes

#93
Full Body 5 x 5 with
Pull-Ups/Cardio

Push-Up/Squat Run Pyramid

1 Push-Up/Squat – Run 25 meters

2 Push-Ups/Squats – Run 25 meters

3 Push-Ups/Squats – Run 25 meters

Continue until you reach 10 Push-Ups/Squats, then stop.

Farmer Walk Up/Down Stairs

Do 1 Squat, Farmer Walk up/down stairs

Do 2 Squats, Farmer Walk up/down stairs

Do 3 Squats, Farmer Walk up/down stairs

Continue until you reach 10 Squats, then stop. If no stairs are available, walk 25 meters carrying dumbbells.

5 minutes Tabata interval bike OR run ½ mile, fast

5 x 5 Plus Pull-Ups

Bench 5 x 5

Pull-Ups – 30

Can be broken up during the 5 bench sets above.

5 minutes Tabata interval bike OR run ½ mile, fast

Squats 5 x 5

Pull-Ups – 30

Can be broken up during the 5 Squat sets above

5 minutes Tabata interval bike OR run ½ mile, fast

Dead Lifts 5 x 5

Pull-Ups – 30

Can be broken up during the 5 Dead Lift sets on the previous page

5 minutes Tabata interval bike OR run ½ mile, fast

Warm up with 500-meter swim

Repeat 5 times

100-meter sprint, free

50 meters CSS at goal pace

Push-Ups – 25

Abs of choice – 50

If you don’t have access to a pool, run or ruck for 30 minutes

#94
Weighted Leg/Cardio Day with Mini-Mobility

Warm up with 10 minutes run/ruck

Repeat 3 times

Run or ruck 10 minutes

Squats – 10

Lunges – 10 per leg

Leg Press – 10

Mini-Mobility Day

Repeat 3 times

5 minutes bike, elliptical, or row

5 minutes foam roll or stretch

10 minutes swim

10 minutes tread (no hands for 5 minutes/no legs for 5 minutes)

10 minutes dynamic stretches in chest deep water

#95
Full Body Workout Heavy Lift/Calisthenics Mix

Warm-Up Push-Up/Squat Pyramid

1 Push-Up/1 Squat – Run 25 meters

2 Push-Ups/2 Squats – Run 25 meters

3 Push-Ups/3 Squats – Run 25 meters

Continue up to 20 Push-Ups/20 Squats, then stop.

Repeat 5 times

Squats – 5

Bench Press – 10

Pull-Ups – max reps

Repeat 5 times

Dead Lifts – 5

Military Press – 10

Pull-Ups – max reps

Run 3 miles

AND/OR

Swim 500 meters, warm-up pace

Repeat 10 times

Swim 100 meters, free

Rest with tread as needed

#96
Calisthenics Leg Day with Weighted Exercises/Leg Cardio

Warm-Up Push-Up/Squat Pyramid

1 Squat – Run 25 meters

2 Squats – Run 25 meters

3 Squats – Run 25 meters

Continue up to 20 Squats, then stop.

Then do the same on a stairwell: 1-10 Squat pyramid, walking or running up/down the stairs in between each pyramid set.

Repeat 4 times

5 minutes cardio of choice, fast

Dead Lifts – 5

Overhead Plate Carry Lunges – 10 per leg

Squats (weighted) – 5-10

Farmer Walks (up/down stairs) – 4

Swim

Swim 500 meters, timed

Swim 1000 meters with fins

If you don’t have access to a pool, run or ruck for 30 minutes

#97
Push-Ups/Run Pyramid with Weight/Cardio

Warm-Up Push-Up/Squat Pyramid

1 Push-Up – Run 25 meters

2 Push-Ups – Run 25 meters

3 Push-Ups – Run 25 meters

Continue up to 20 Push-Ups, then stop. Every 5 sets do max Pull-Ups/Dips.

Lightweight Shoulder Workout

Repeat 4-5 times

Weighted Pull-Ups – max reps

Rows – 10 per arm

Bench Press – 5-10

Push-Ups – max reps

Bicep/Military Press – 10

Weighted Dips – max reps

Run 1.5 miles, timed

Swim 5 x 200-meter swims

Rest with tread or bottom bounce for 1 minute in between.

#98
Modified PST with Weights

Maintaining good PST standards will help you with any amount of readiness required for your profession or general health and abilities. The added weighted exercises in this workout are a challenge after calisthenics max sets.

500-yard swim, any stroke

Push-Ups – 2 minutes

Sit-Ups – 2 minutes

Pull-Ups – max reps

Repeat 3 times

Bench Press – 5

Weighted Pull-Ups – 10

Bicep/Military Press – 10

Plank Pose – 1 minute

Repeat 2 times

1.5 mile run

Swim 500 meters cooldown

#99
Weighted Cardio Circuit and Fast Cardio Set

Repeat 10 times

Jumping Jacks – 10

Push-Ups – 10

Pull-Ups – 5

Repeat 5 times

Run 5 minutes

Bench Press – 10

Push-Ups – max reps

Weighted Pull-Ups – max reps

Pull-Downs – 10

Weighted Dips – max reps

Dumbbell Rows – 10 per arm

Run 1.5 mile, timed

Swim/Tread Workout

Swim 500 meters to warm up

Repeat 5 times

100 meters CSS, fast

50 meters freestyle

Push-Ups – 25

Plank Pose – 1 minute

Abs of choice – 50

If you don’t have access to a pool, ruck for 40 minutes

#100
PT Pyramid with TRX Push-Ups/Pull-Ups

Incorporate the TRX into your Push-Ups (if you have one available) and perform 2 TRX Atomic Push-Ups for every Pull-Up done on the following PT pyramid.

PT Pyramid

Set 1: 1 Pull-Up – 2 TRX Push-Ups.

Set 2: 2 Pull-Ups – 4 TRX Push-Ups

Set 3: 3 Pull-Ups – 6 TRX Push-Ups

Continue until you fail or reach 10 Pull-Ups, then repeat in reverse order. In the end, you will reach 100 Pull-Ups and 200 TRX Push-Ups. If you need to resort to regular Push-Ups to complete the workout, then do so.

Run 1.5 mile, timed

Swim 500 meters, timed, any stroke

10 minutes swim

10 minutes tread (with or without hands)

10 minutes dynamic stretches in chest deep water