Check out this list of Top 10 Military Bodyweight Workouts that you can do anywhere anytime as no gear or equipment is needed.
Yes; we all did pushups and pull-ups in the military but this is one step up with some added twist.
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
*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.
Not enough abs and core for you Special Forces types? Try adding this…
100 four count flutter kicks
50 toe to bar
5 minute plank on hands
Video – Severin Workout
A question we just received was “What are some good Army bodyweight exercises?”. 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.
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 leg levers
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.
Special Forces workout
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.
run 200 meters between sets of pushups.
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.
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
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 @ Amazon.com
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)
10 rounds for time
100 meter sprint
100 meter sprint
Rest 30 seconds – repeat
5k run or 1 mile run for time
Deck of Cards
Diamonds = Push ups
Spades = Pull ups
Hearts = Burpees
Clubs = Sit ups
Joker = run one mile (log and post your time)
With 20 lb
Run 1 mile
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.
ABOUT THE AUTHOR
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.
Proceeds from this website go to help raise funds for the Navy SEAL Foundation on CrowdRise.