FUNCTIONAL FITNESS CHALLENGE: Your Path To Peak Physical Readiness
Updated: Jul 25
Welcome to this challenge series to test your readiness and performance!
This series will consist of total body workouts comprised of bodyweight exercises and routines designed to challenge your fitness and mental resilience.
These challenges will mimic some of the training sessions I utilized throughout my time in the SEAL teams to maintain operational readiness while having fun.
Do your best to keep up or adjust the prescribed exercise and their repetitions to accommodate your current level of fitness.
WARM - UP
Knock out your own mobility, general, and or specific warm-up as necessary. Read my article on how to effectively warm up prior to a session for more amplifying information.
CHALLENGE
10 ROUNDS - choose your reps for each exercise depending on how tough and conditioned you are (Athlete, Champion, Warrior)
A1. Pull-ups-6, 8, or 10 reps
A1. Push-ups-20, 25, or 30 reps
A2. Burpees-6, 8, or 10 reps
A3. Walking Lunges-10, 12, or 15 reps each leg alternating
A4. Atomic Sit-ups -20, 25, or 30 reps
A5. Run 2:00 or "Hit the Surf" @ Rate of Perceived Effort 7-8 out of 10
Rest and transition 1:00 between rounds
"Hit the Surf" - This means to run 200 meters to the beach, get wet and sandy, then sprint 200 meters back to the grinder.
Coaching Comments:
* Switch grips each set (Chin-ups, Cliffhanger Pull-ups, Close Grip Pull-ups, etc.)
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