Here Is a Big PT/Weight/TRX Combination Workout

Finish reps however you can, even if you have to add in reps of pulldowns, regular push-ups or half squats to finish. It is best to perform this workout in a circuit fashion: Go from one exercise to the next, using a sub-maximum or maximum effort rep set each time.

• 100 pull-ups, pulldown combo if needed

• 200 TRX Atomic Push-ups or 200 burpees (or combo of both)

  • Only do burpees in pyramid run format: burpee, run 30 meters; two burpees, run 30 meters, etc.

• 300 squats; 50 reps must be weighted to 50% of your body weight

• 400 abs, workout of choice, one-second plank = 1 rep

• 2.5-mile easy run

• Swim 500-meter warmup, any stroke

• Two 200-meter sprints, 400 meters total, CSS/free

• Three 100-meter CSS, 300 meters total, timed

• 200-meter hypoxic free, 6-10 strokes per breath

• 100-meter sprints, any stroke

If you prefer not to swim, go for a ruck march that lasts about 30-40 minutes with 40-50 pounds.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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