|01-21-2006, 01:34 PM||#1|
Thought some might be interested in our SWAT PT test. We run it 4 times a year, but it's not a bad workout by itself. It has three parts:
1. 1/2 mile run:
- 9 cones, or markers (rocks, t-shirts, chalk)
- something around 150 lbs to drag (sandbag, person, sled etc).
Set up the cones at the 220 mark in a zig zag pattern 10 yds apart.
leave whatever will be dragged at the 440 mark, (or at the start if you are on a running track) .
THE COURSE: Run the 1/2 mile! When you get to the cones the first time, you must weave through to the outside of each one...
at the 440 drag the dummy or bag or whatever backwards 10 yards...
run more until you get to the cones again..this time hit the deck (chest all the way to the ground, like a burpee) beside each cone..run more until you finish. Passing time: 4:00 min..best time for our team: 2:53..move immediately to stage 2...
Stage 2: Wearing SWAT vest (backpack or weighted vest w/about 25-30 lbs) and carrying a rifle (or a 10 lb weight I guess) start prone..you must get up and sprint 40 yds..passing time: 7 secs...move immediately to some object where you can do pullups for
Stage 3: Wearing SWAT vest with a slung rifle, again if you don't have a rifle, a dumbell between your feet - complete 5 dead hang pullups palms facing away..you're done!
The 1/2 mile run can actually be done w/o cones or marker, just weave 9 times from the outside to the inside of a track at about 10 yd spreads, same with the burpees.
Let me know if anyone give it a try.
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