Top 10 Military Bodyweight Workouts

Check out this list of Top 10 Military Bodyweight Workouts that you can do anywhere anytime as no gear or equipment is needed.

for time
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
*If you’ve got a twenty pound weighted vest or body armor, wear it.

CrossFit elite times
Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

Yes; we all did pushups and pull-ups in the military but this is one step up with some added twist.

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Not enough abs and core for you Special Forces types? 

100 four count flutter kicks
50 toe to bar
25 crunches
5 minute plank on hands

Video – Severin Workout

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A question we just received was “What are some good Army bodyweight exercises?”.

Answer: No matter which service you are in – Marines, Navy, Air Force you can easily knock out some pushups and sit-ups and get a good simple fast workout. Check out the next workout.

#2 WOD

Six rounds for time of:
50 air Squats
25 Ring dips (or regular dips if no rings. If no regular dips then do dips on a bench).
CrossFit elite time – Kristan Clever 14:13. Post time to comments.

Not enough core and abs for you Special Forces hardcores? try this..
25 situps
25 leg levers
25 crunches
25 V-ups
5 minute plank hold on hands

Question: What is a good weight vest to use for these exercises?

Answer: We like the MiR weighted vest as it is a good value at $60 (20 lb) and gets great reviews. Many CrossFit athletes and the famous Bar-Barians can also be seen in their videos knocking out dips and pull ups with the vest.

#3 WOD

Special Forces workout
100 pullups
Between sets while working on your 100 run 200 meters every time you come off the bar.
Run fast – dont lolly gag. It is in your interest to stay on the bar longer so that you run less.
200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of sit-ups

*If you are taking a BUD/S PST in the near future – Do 400 meter runs between sets. This workout that can take 30-60 minutes to complete – if you can complete it.

Full version of the Special Forces workout here

#4 WOD

Run 3 miles total for time
at start do 5 burpees
at every 1/4 mile do 5 burpees
60 total burpees

not enough core and abs for you Special Forces snake eaters? try this..
25 weighted situps (with 20 lbs or as needed)
30 toe to bar
35 russian twist (with 20 lb weight)
40 thai crunches

Tips to improve your mile run time

#5 WOD

Death by Handstand Pushups + Pull ups
Set a running clock. In minute 1 do one HSPU and one pull up.
In minute 2 do two HSPU and 2 pull up. Continue until you can no longer do the number of HSPU and pull ups in that minute on the clock. Note number of HSPU and Pull ups completed in the last minute finished.
* If you cannot do HSPU then substitute with your knees on bench or just kip up and hold in the handstand position.

Not enough ab and core for you Special Forces warriors? Try this…
25 alternating situps (touch each knee)
30 mountain climbers
35 reverse crunches

Question: Do you know of a good book that has a larger list of good bodyweight exercises?

Answer: Check out the Bodyweight Cross Training WOD Bible: 220 Travel Friendly Home Workouts. You will find a ton of great bodyweight workouts in that book to keep you going for months. If you do every workout in this book — you’re a bad @ss.

Video – Death by Pull ups workout

Check out the Wright Exercise Mounted Pull Up Bar @

#6 WOD

With 20# weight vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Push-ups
75 x Squats

Not enough abs and core? Try adding this…
50 four count flutter kicks
40 sit-ups with weight overhead
30 leg levers
20 sitting toe touches
10 slow crunches (count slow to four and hold at top)

#7 WOD

10 rounds for time
100 meter sprint
10 pullups
100 meter sprint
10 burpees
Rest 30 seconds – repeat

#8 WOD

5k run or 1 mile run for time

#9 WOD

Deck of Cards
Diamonds = Push ups
Spades = Pull ups
Hearts = Burpees
Clubs = Sit ups
Joker = run one mile (log and post your time)

#10 WOD

Murph—for time
With 20 lb
Run 1 mile
100 pullups
200 pushups
300 air squats
Run 1 mile

Video – Murph workout

Questions from athletes in our gym.

Question: Coach, where can I find a special forces bodyweight training for abs?

Answer: Do the CrossFit workout Annie and you will feel the burn in your abs.

Question: What are top 5 army exercises?

Answer: The top five army exercises you will see are pushups, sit-ups, pull ups, air squats and burpees.

Question: Where can I find out more info on the US Army Special Forces?

Answer: Check out their website here.

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Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.

Today, he is one of the most sought after mental conditioning coaches in the world. SEALgrinderPT audios and ebooks have been downloaded in 20 different countries around the globe. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.


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