Military Group PT ideas

[Michael Donohue]

These are all things I've done at our PT sessions.
I work at F E Warren AFB, WY


WARM-UPS

Jog 100m
5 pushups with various hold points
In push-up position move hands keep feet where they are and do 2 full circles. Once clockwise, once counter.
Jog 100m
Jog 100m backwards
5 burpees
20 jumping jacks
Jog 100m
Jog 100m Backwards

or

Arrange cones in a zig zag pattern:
Each one twice thru per person
50% run
Skipping
Broad Jumps
75% run
Kaoriokes (SP?)
High Knees
Butt Kickers
Bear Crawls
Crab walk

100% sprint


______________________________________
WORK OUTS

4 rounds

Run 400 m

21 situps

12 pushups

______________________
Work-out
With the cones make a mini track that would be about 250m. Or if in gym twice around.

With teams of 4.
Only 1 person can be working at any given time. So person 1 does say 7 reps,
then person 2 goes till they can't anymore. All Reps must be counted out
loud. Everyone runs the 250m

80 Burpees
Run around 250m (twice around gym)
80 Situps
Run around 250m
60 Burpees
Run around 250m
60 Situps
Run around 250m

___________________________________
Individually

Run about 250m
20 walking push-ups
Run about 250m
20 sit-ups
Run about 250m
20 tuck jumps
Run about 250m
20 burpees

__________________________________
Teams of 2
One person resting one person working at all times

As Many Rounds As Possible (AMRAP) in 15 minutes

One round is
5 burpees
10 bicycles
10 walking lunges

Person A does 5 burpees while person B rests, once A finishes burpees B does their 5 burpees, and so on until round is complete.

[Adam Lauver]

Were always doing CrossFit workouts for our morning workouts but we sort of make them up. The other day we did one that was fun. We have a three mile track and about every 100 yards there is a set of pull up bars. Each team has to carry 2 sandbags, so you can switch back and forth when needed. So you start out about 100 yards away from the first set of pullup bars, carrying the sandbag run to the first set of pullup bars. Each team member does 10. Total of 40 pullups. Then the next four sets of bars you do 10 reps (each member) knees to elbows. Then sprint all the way back to the beginning. Remember to bring your sandbag through the whole course. After this we went and did some grappling for bout a half hour.

Good Times.
Semper Fi

[Dean Baron]

Military Equipment you can use:

Water Jerry Can (filled with water) - 45lbs

7.62mm ammo can filled with sand - 25 lbs

5.56mm ammo can filled with sand - 35 lbs

.50 ammo can filled with sand - 55 lbs

25mm ammo can filled with sand - 75 lbs

sandbags - filled to desired weight

broom handles/wood dowells - great for stretching/OH Squats

LAV/truck tire - do tire flips, simulates deadlifts, cleans, shoulder press, etc

[Rick Kolberg]

This is why enjoy these forums....GREAT IDEAS are born. Soldiers, Airmen, Marines...whatever, we all have a common goal "fitness"

[James Reynolds]

One we did at affiliate last summer...

tabada squats, 8 rounds
1 min rest
Run 400
1 min rest
Run 400
1 min rest
Run 400
1 min rest
Run 400
1 min rest
tabada pushups, 8 rounds
tabada situps, 8 rounds

you will not make many friends if you do this one heh

[David Boyle]

Did this workout this afternoon w/ my Marines.

No equipment needed.

Done it boots, utes, and flak jacket (body armor)

4 Rounds for time:

12 Burpees
24 Pushups
36 Bodyweight squats
400m run

Pain....

28:01

[William Lennon]

In past CF Journals there were about dozen Operation Order Workouts, they were called the "Grinder", using Military equipment and team based workouts. Also on the CrossFit Journal website check out "CrossFit in Austere Locations" and some of the stuff the Canadian Forces did.

As a Marine, I came up with a bunch of them, one was called "Suribachi", after the battle for Iwo Jima.

Equipment
Sledgehammer
Something to hit - Tire would be good - We used railroad ties
Filled Sandbags - You determine weight
Hill to run up - (stairs, stadium, whatever)
Something waist high to jump over

Uniform - Boots and utes



Everything started with the sledgehammer. Teams would start at each station. Once the sledgehammers start hitting, we had suppressive fires. I would give them a number of reps as a team to get (would depend on team size). As they were providing suppressive fires, the team at the sandbags would do thrusters, this team was my ammo bearers, lifting ammo up to the guns. They would go until sledehammers met their goal. The team at the "jumping station' would place there hands on the object and bound back and forth over it (we used an obstacle at the O'Course), this simulated the Marine jumping over the side of the troop transport ship to the land craft, again they would go until sledehammers met their goal. The last team was at the hill, they would run up and down the hill, until the sledehammers met their goal. This simulated the Marines taking Mt Suribachi. Once the sledgehammers meet their goal, teams would rotate to the next stations. I would do either 3 or 5 rounds depending on the group. At the end we would do a couple of minutes of ground fighting. I could always at more stations if the group size required it.
I really like tying in the history part of it. Marines get a workout and a lesson.

The workouts only require imagination.

Will

[Ryan Whitley]

Originally Posted by David Boyle

Did this workout this afternoon w/ my Marines.

No equipment needed.

Done it boots, utes, and flak jacket (body armor)

4 Rounds for time:

12 Burpees
24 Pushups
36 Bodyweight squats
400m run

Pain....

28:01

If you're going to do his workouts then you might as well give him credit.

www.rosstraining.com (WFS)

[David Boyle]

Originally Posted by Ryan Whitley

If you're going to do his workouts then you might as well give him credit.

www.rosstraining.com (WFS)

From my log on C.A. so you all know I'm not taking credit for other trainers workouts.

http://www.cathletics.com/forum/show...8776#post58776 (WFS)

With that being said...I'm not sure Ross subscribed this workout to be done w/ the above mentioned uniform/gear.

So in our neck of the woods...its considered combat conditioning/Military PT.

Thanks for the heads up though.

Much props to Ross.

His knowledge and ideas are priceless.

...In case you or anyone else were wondering:

I got this workout from his book Warrior Workout.

Under the section - Interval Training.

On page 18.

Semper Fi!

[Aushion Chatman]

I really like the "VORTEX" style workout I saw from Crossfit LA, and you can play with this idea quite a bit.

Basically, You run a distance like 1.5 miles. At minute 1 of the run everyone stops where they are and has to perform an exercise (I think it's best to mix exercises where you can still move forward on your run, lunges, broad jumps, burpee broad jumps, etc, alternating with ones where you have to stop, push-ups, air squats, jumping jacks) you would perform probably 15 or so reps of the exercise and then continue on your run.

You keep going like that on the minute each minute until you complete the 1.5 miles or get "caught in the VORTEX".

Not sure who's idea that style of workout is, but I think it's brilliant. here is a paste job of the one Crossfit LA did:

“The Vortex PLUS”

Run 1.5 miles for time
Every minute, alternate between 15 push ups and 15 jumping lunges (counted every left foot)
- i.e. – at minute one, do 15 push ups, minute two, 15, 2 count jumping lunges, etc. Continue until you’ve run 1.5 miles, or become stuck in the Vortex.