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 --