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Rocky Mountain Tactical Team Association
  • Home
  • SB-20-217
  • 2021 Conference
    • Tracks
    • Conference Gallery
  • Vendor Information
  • STORE
  • FITNESS INFO
  • Tactical Awards
    • Previous Recipients
  • Registration
  • Info
    • Contact
    • RMTTA Bylaws
  • Events
    • Calendar
    • Training and Meetings
  • Membership
    • Annual Dues
    • Member Agencies
  • Operations Center
  • Conference Schedule
  • Locations
  • Case Law
  • Meeting minutes
Rocky Mountain Tactical Team Association

Below you will find 51 Basic Training workouts from our partners at  Strategic Athlete.    

PK Newton      
 @ pj_newton 
 pj@strategicathlete.com


51 BASIC TRAINING WORKOUTS
Start & Finish each training session with a thorough warmup/cool down
--
20mins of Running Skills & Drills
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
(20mins of Running Skills & Drills)
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

--
4 Rounds For Time
400m Run
Max Reps Pull Ups
Rest 5:00 then
3 Rounds
Max Rep Push Ups
--
--
For Time
2 Mile Run
200 Walking Lunge Steps
100 Sit Ups
--
--
20mins of Running Skills & Drills
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 Rounds For Time
400m Run
15 Pull Ups
Rest 1:00
--
--
As Many Rounds AS Possible in 15:00
10 Burpees
10 Hanging Leg Raises
--
--
20mins of Running Skills & Drills
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
--
--
20mins of Running Skills & Drills
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)
--
--
“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)
--
--
For Time
1 Mile Run
800m Run Backwards
400m Run
200m Run Backwards
100m Bear Crawl
--
--
For Time
5k Run
Stop every 800m and perform
10 Burpees
20 Air Squats
10 Push Ups
--
--
As Many Rounds As Possible in 20:00
5 Burpees
10 Jump Squats
200m Run
--
--
20mins of Running Skills & Drills
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
--
For Time
400m Walking Lunge Steps
--
--
20mins of Running Skills & Drills
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
--
--
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
--
--
For Time
2 Mile Run
50 Push Ups
1 Miles Run
75 Push Ups
800m Run
100 Push Ups
--
--
For Time
8M Ruck
(35#)
--
Tabata Mashup
8 Rounds of :20s work, :10s rest for each movement below
Pull Ups
Push Ups
Sit Ups
Squats
--
--
20mins of Running Skills & Drills
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
--
--
20mins of Running Skills & Drills
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
--
--
20mins of Running Skills & Drills
5M Run
--
--
20mins of Running Skills & Drills
6 Mile Run
Stop Every Mile and Perform
10 Burpees
10 Squats
--
--
20mins of Running Skills & Drills
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
--
--
20mins of Running Skills & Drills
10 x 200m Run
Recover :60s
5 x 100m Run
Recover :60s

--
5 Rounds
:60s Push Ups
:60s Air Squats
:60s Sit Ups
:60s Rest
--
--
20mins of Running Skills & Drills
12 x 100m Run
Recover :30s between efforts
2:00 rest
6 x 200m Run
Recover :45s between efforts
--
--
For Time
2 Mile Run
100 Walking Lunge Steps
1 Mile Run
50 Walking Lunge Steps
--
--
5 Rounds
25 Push Ups
200m Run
--
--
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
--
--
As Many Rounds As Possible in 8:00
Fireman Carry 100m (Switch partners every 100m)
Rest 4:00 then
For Time
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)
--
--
For Time
(2 Person Team Workout)
400m Fireman Carry
150 Air Squats
100 Push Ups
75 Pull Ups
--
--
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
--
--
For Time
(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)
--
--
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
--

Thanks for visiting...


Telephone

303-658-4055

Email

ADMiN@rmtta.com