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Being big and strong is great – but when it comes to the elite levels of conditioning required of our firefighters, law enforcement, emergency rescue, and military personnel – big and strong alone isn’t gonna cut it. You’ve got to be a lean, mean, conditioned machine.
David Morin from Blue Star Nutraceuticals is running you through a full body, blood and guts workout designed to fully prepare you for the rigorous demands of muscular endurance, strength and mental fortitude to pass your physical test with flying colours and withstand anything the field can throw at you.
Oh, and we’re gonna do it all wearing a 50lb weighted vest.
Think you’ve got what it takes? Time to find out.
This is the Military Fitness Test Prep Workout – Powered By AminoFast™!
Let’s get to it!
You’re going to perform 7 exercises in linear fashion then finish off the workout with 3 additional exercises performed as a triset.
This means you will perform the last 3 exercises back-to-back-to-back with no rest between exercises.
You have 60 seconds to complete each exercise for as many reps as possible unless otherwise indicated.
Once all 10 exercises are complete, that is the end of round 1.
Take 2 minutes to rest and rehydrate with AminoFast™ then repeat for 3 total rounds.
Your goal is to finish this workout in under 40 minutes so make sure your rest times between sets and exercises are as short as possible.
Exercise #1: Spider Crawls
Setup in pushup position on your hands and knees with your chest as close to the ground as possible. Brace your core and begin crawling, keeping your body as close to the ground as possible the entire time – this will challenge your core strength and coordination and simulate situations where you may have to maneuver under objects and cover ground while staying low. Keep moving for the full 60 seconds.
Exercise #2: 3 Rep Max Deadlift
You should select the heaviest weight you can successfully complete 3 reps with on the deadlift. This generally equates to 90-95% of your 1 Rep Max. Keep your back straight, chest up, head in a neutral position – brace your core and lock everything in before you begin the movement, then pull the bar up, keeping it as close to your shins as possible using your hamstrings, glutes and low back. Remember, the arms are just hooks along for the ride, don’t pull with your arms, unless you want to end up tearing a bicep!
Exercise #3: Explosive Clapping Push-ups
These will test your core stability, explosive power and muscular endurance in your chest, shoulders and arms. Keep your body straight like a board, brace the core, lower down under control then explode into the air. You should push yourself high enough off the ground that you can clap in the air before landing. You have 60 seconds to complete as many reps as possible.
Exercise #4: Hanging Knee Tucks
These are a great test of your abdominal, core and grip strength. Hang from a pull up bar then contract your core driving your knees up to your chest. Perform the first rep in the middle then alternate side to side and repeat that sequence so your abs and obliques all get hit hard. Perform as many reps as possible within 60 seconds.
Exercise #5: Prisoner Squats
Clasp your hands behind your head – focus on bracing your core, chest up, back straight – keep your knees tracking out, in line with your toes and squat through a full range of motion, driving your heels through the floor. Be explosive with these and perform as many reps as you can before time runs out.
Exercise #6: Box Jumps
Next up we’ll be testing your vertical jump height and endurance. Use a plyo box or platform around knee height – remember your legs will be fatigued after the prisoner squats so be cautious – squat down and jump onto the box with head-to-toe power and momentum – then step back down and repeat. Aim to be light on your feet and use full body explosiveness.
Exercise #7: Pull Ups
Grab the bar just outside shoulder width with an overhand grip, retract the shoulders and think pulling with your elbows trying to tuck them in your back pockets to engage the lats – Remember to work your back, not your biceps. If you can’t do pull-ups yet, use some bands to assist you until you’re strong enough.
Exercise #8: 20m Sprint
Exercise #9: Heavy Bag Drag
Exercise #10: Heavy Bag Shoulder Carry
If you’re still standing, pat yourself on the back – you made it through the Military Fitness Test Prep Workout – Powered By AminoFast™!
Deadlift Tutorial: https://www.youtube.com/watch?v=3FHx47YPyc4
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