You will be redirected to the page you want to view in  seconds.

Best-of-2012 workout

Dec. 26, 2012 - 05:49PM   |   Last Updated: Dec. 26, 2012 - 05:49PM  |  
  • Filed Under

Warm up

• Jump rope, 2 minutes

• Fast skipping, 50 meters

• 5 reps of bench presses, 100 pounds for men, 65 pounds for women

• 10 reps of pushups

• 10 reps of body squats

• Dynamic stretching (same stretches you normally do, but hold each one for only 2 seconds)

• Jump rope, 2 minutes


Five rounds of the following at a steady pace, with no rest between exercises.

• 5 reps of dead lifts, 70 percent of your max weightε 5 reps of bent-over rows, 100 pounds for men, 75 pounds for women

• 5 reps of high rows, 100 pounds for men, 75 pounds for womenε 5 reps of shoulder presses, 100 pounds for men, 75 pounds for women

• 5 reps of back squats at 70 percent of your max weight

• Finish strength section, rest for 3 minutes.


Choose one of the two following programs, with no rest between exercises:

Option 1:

6 minutes at a high pace on each of the following:

• Treadmill at 1-degree incline

• Rower

• Elliptical machine at level 5

• Step mill or VersaClimber

Option 2:

Three rounds of:

• 50-meter medicine ball throw (forward overhand): Start with the ball (20-pound for men, 14-pound for women) on the ground. Squat, then explode up, throwing the ball forward in an overhand position, emphasizing height in the throw. Run to where the ball lands and throw again.

• 50-meter medicine ball throw (forward underhand) Repeat as above, using an underhand position, granny-style.

• 50-meter medicine ball throw (backward): From an underhand position, throw backward over your head.

• Half-mile (800-meter) run at 5 seconds faster than your PT test pace

• Finish cardio phase, rest for 3 minutes.


In 15 minutes, do as many rounds as possible of:

• 5 reps of horizontal pullups

• 10 reps of pushups

• 15 reps of body squats (use a medicine ball to increase difficulty.)

• 20 reps of crunches

• Finish stamina section, rest for 3 minutes.

Power endurance

One round as fast as possible, while keeping good technique:

• 40 reps of squat presses (30-pound dumbbell for men, 20-pound for women)

• 50 reps of crunches

• 20 reps of box jumps on a 20- to 24-inch box

• 20 reps of pullups

• 1,000-meter row

• 10 reps of horizontal row

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Email him at">

Answers by RallyPoint

Join trending discussions in the military's #1 professional community. See what members like yourself have to say from across the DoD.

More In OFFduty

Start your day with a roundup of top defense news.

VA Home Loan

Search By:

Product Options:
Zip Code:

News for your in-box

Sign up now for free Military Times E-Reports. Choose from Money and Education. Subscribers: log in for premium e-newsletters.

This Week's Army Times

This Week's Army Times

CrossFit vs. unit PT
Troops will do the training plans in a $2.5 million study

Subscribe for Print or Digital delivery today!

MilitaryTimes Green Trusted Classifieds Looking to buy, sell and connect on Military Times?
Browse expanded listings across hundreds of military installations.
Faces of valorHonoring those who fought and died in Operations Iraqi Freedom and Enduring Freedom.
hall of valorThe Hall of Valor is a searchable database of valor award citations collected by Doug Sterner, a Vietnam veteran and Military Times contributing editor, and by Military Times staff.

All you need to know about your military benefits.

Benefits handbook

Guard & Reserve All you need to know about the Guard & Reserve.

guard and reserve handbook