STRATEGIC ATHLETE THE STRATEGIC ATHLETE BASIC TRAINING 51 FREE WORKOUTS + 9 BONUS TEAM WORKOUTS

STRATEGIC ATHLETE THE STRATEGIC ATHLETE BASIC TRAINING 51 FREE WORKOUTS + 9 BONUS TEAM WORKOUTS

PROGRAM OVERVIEW Welcome to Strategic Athlete! Our Basic Training Program is a 100% FREE daily (5-Days per week) workout to introduce you to functional strength & conditioning program. Workouts are posted each day on our blog and we ve collected 51 of those workouts here in this guide for you. This program was designed for unit leaders looking for a change to the traditional daily PT and has since been used by hundreds of individuals to improve their overall fitness. If you are preparing to head off to basic training, if you re looking to crush your next PT test, or if you re just looking for a solid body weight training program then these workouts could be just the thing to help you crush those goals! In addition, these workouts require little to no equipment (Really only a pull-up bar is needed) so they are perfect for those for who super busy, traveling, or spending a significant amount of time each week in the field. As always, I m available to help you reach and crush your fitness goals so if you have any questions don t hesitate to reach out to me directly at pj@strategicathlete.com Happy Training, PJ Newton Founder - Strategic Athlete @pj_newton

10 x 200m Run 200m Easy Jog Between Efforts then 3 x Max Reps Pull Ups 5 Rounds 50 Walking Lunge Steps 30 Sit Ups 100m Run then 3 x 5 Max Distance Broad Jumps Time Trial () 5k Run Recover 5:00 then 50 Pull Ups 150 Air Squats 3 Rounds (1min rest between rounds) 1min Air Squats 1min Push Ups 1min Pull Ups 1min Sit Ups 1min 30m Shuttle Run 3

4 Rounds 400m Run Max Reps Pull Ups Rest 5:00 then 3 Rounds Max Rep Push Ups 2 Mile Run 200 Walking Lunge Steps 100 Sit Ups 10 x 100m Sprints Walk 100m Between Intervals then 3 Rounds Max Rep Push Ups Max Reps Pull Ups 3 Rounds Obstacle Course (If no access to obstacle course) 400m Run 20 Burpees 3 Rope Climbs 40 Push Ups 4

4 Rounds 400m Run 15 Pull Ups Rest 1:00 As Many Rounds AS Possible in 15:00 10 Burpees 10 Hanging Leg Raises 4 Mile Run 5:00 rest then 2min Max Sit Ups 5 Rounds 50m Bear Crawl 50m Broad Jumps 3 Rounds 50 Air Squats 400m Run 5:00 rest then 3 Rounds Max Pull Ups 5

8 x 200m Run Rest 2:00 between efforts 5:00 rest then 5 Rounds Max Push Ups 5 Rounds 50 Jumping Lunges 30 Sit Ups 100m Shuttle Run 2 Rounds 1 Mile Run Rest 3:00 800m Run Rest 2:00 400m Run Rest 1:00 4 Rounds 50 Walking Lunge Steps Run 400m Rest 5:00 then 3:00 Hollow Rock (Rest in Superman position only) 6

Death By Pull Ups Minute 1-1 Pull Up Minute 2-2 Pull Up Minute 3-3 Pull Up (Continue until you can t complete the required reps in the allotted time) 5:00 rest then 30m Run Minute 1-30m Sprint Minute 2-60m Sprint (30m down, 30m back) (Continue until you can t complete the required reps in the allotted time) 1 Mile Run 800m Run Backwards 400m Run 200m Run Backwards 100m Bear Crawl 5k Run Stop every 800m and perform 10 Burpees 20 Air Squats 10 Push Ups 7

As Many Rounds As Possible in 20:00 5 Burpees 10 Jump Squats 200m Run 4 x 400m Run Recover 2:00 between efforts 4 x 200m Run Recover 2:00 between efforts 4 x 100m Run Recover 2:00 between efforts 5 Rounds 30 Push Ups 20 Knees to Elbows As Many Rounds As Possible in 20:00 5 Mile Run then immediately perform 100 Walking Lunge Steps 400m Walking Lunge Steps 8

4 Mile Run Stop every mile and perform 25 4-Count Flutter Kicks 25 Push Ups 10 Rounds 10 Burpees :60s Plank Hold 10 Push Ups Rest :30s Attempt each set w/o resting As Many Rounds As Possible in 15:00 20 Jump Squats 10 Pull Ups 5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3:00 9

4 Rounds 50 Step Ups (20 Box/Bench) 400m Run As Many Rounds As Possible in 15:00 8 Box Jumps 16 Knees to Elbows 2 Mile Run 50 Push Ups 1 Miles Run 75 Push Ups 800m Run 100 Push Ups 8M Ruck (35#) Tabata Mashup 8 Rounds of :20s work, :10s rest for each movement below Pull Ups Push Ups Sit Ups Squats 10

3 x 1 Mile Run then 5 x 10 Knees to Elbows With a 35# Ruck/Assault Pack 5 x :30s work, :30s rest of each movement below w/ ruck Step Ups Push Ups Step Ups Squats Military Press 12 x 100m Run :60s Rest Between Intervals then 5 x Max Rep Push Ups :30s Rest Between efforts then 5 x 20 Sit Ups :30s Rest Between efforts 5M Run 11

6 Mile Run Stop Every Mile and Perform 10 Burpees 10 Squats Run 5k Rest 5:00 then 5 x Max Reps Pull Ups 5 Rounds 400m Run 15 Jump Squats 15 Push Ups 7 Rounds 7 Burpees 14 Knees to Elbows 21 Sit Ups 10 x 200m Run Recover :60s 5 x 100m Run Recover :60s 12

5 Rounds :60s Push Ups :60s Air Squats :60s Sit Ups :60s Rest 12 x 100m Run Recover :30s between efforts 2:00 rest 6 x 200m Run Recover :45s between efforts 2 Mile Run 100 Walking Lunge Steps 1 Mile Run 50 Walking Lunge Steps 5 Rounds 25 Push Ups 200m Run 13

3 Rounds 800m Run 50 Air Squats 10 Rounds 10 Push Ups 10 Sit Ups 10 Burpees 10-9-8-7-6-5-4-3-2-1 Sit Ups 100m Sprint between sit up sets 12 Rounds 12 Burpees 12 Toes to Bar 14

9 BONUS: Team Workouts Sometimes working out sucks, so bring a few friends and make them suffer with you! Start & Finish each training session with a thorough warmup/cool down As Many Rounds As Possible in 8:00 Fireman Carry 100m (Switch partners every 100m) Rest 4:00 then 100 Burpees (Winning team from part 1 only perform 75 burpees) As Many Reps As Possible in 5:00 Push Ups (1 Person working at a time) (2 Person Team Workout) 400m Fireman Carry 150 Air Squats 100 Push Ups 75 Pull Ups 15

Start & Finish each training session with a thorough warmup/cool down As Many Rounds As Possible in 12:00 (3 Person Team Workout) Partner 1 - Run 200m Partner 2 - Plank Hold (Any Position) Partner 3 - Burpees *Score is total number of burpees per team As Many Rounds As Possible in 10:00 (3 Person Team Workout) Partner 1 - Pull Ups Partner 2 - Plank Hold (Any Position) Partner 3 - Run 200m *Score is total number of pull ups per team (3 Person Team Workout) 3 Mile Run 300 Air Squats 300 Push Ups 150 Pull Ups 150 Sit Ups (Break up in any way you want) 16

Start & Finish each training session with a thorough warmup/cool down Team Obstacle Course Race (Using your services obstacle course) Teams of 2 people with 1 50# Ruck 3 x Obstacle Course If no course 4 Rounds (With same teams/ruck from above) 400m Run (w/ruck) 100 Ruck Clean & Press (Ground to Overhead) 200 Squats (w/ruck) 2 Rounds (2 Person Team Workout) 50 Buddy Squats 400m Run 25 Buddy Squats 200m Run 2 Person Pull Up Ladder 6 x (1,2,3,4,5) Perform 1 rep, then 2, then 3, etc. Repeat 6 times Rest between reps = Time is takes for partner to complete reps Perform the reps listed as perfect strict pull ups 17

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