Kampfschwimmer blitz 1 – WOD
first warmup with Navy SEAL grinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
pushups with sideways walk – 20
thai plank – 10 each side
sitting flutter kicks – 25
reverse crunches – 20
sitting calf stretch – 10
then…
Kampfschwimmer “blitz” WOD (prep workout for the Kampfschwimmer Physical Test
3 rounds for time (20 lb. vest optional)
Row 500 m or 50 sumo deadlift high pulls with 50 lbs.
25 pushups
30 situps
6 pullups (dead hang, no kipping)
run 500 meters
feel free to scale up and wear a 20 lb vest if you like.
if you dont have a barbell use a 50 lb bag of sand.
**below are the German Navy Kampfschwimmer physical test requirements
1000 meter swim – 24 minutes
5000 meter run in 20 minutes
6 dead hang pull ups
10 reps bench press at 70% bodyweight
*also hold breath for 60 seconds underwater and dive for 30 meters.
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization
German Navy Kampschwimmer style workout designed for Felix S. and every athlete that wants to improve their body and mind.
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