20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters (42kg/30kg) WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps 5 Push-ups 5 Pull-ups 5 Thrusters Remember to scale the movement as required. If you are unsure Contact Us.
Run Ladder: Run, 2400m Run, 1200m Run, 600m Run, 300m Run, 150m Run, 100m Recovery 1:1 - i.e. your rest is equal the time it took you to run the previous distance. Record all times and Comment below! Running is a huge component of fitness and military training. Great energy systems development wont mean anything if you cannot run. Ideally you will incorporate running into your exercise programs several times per week. This is [...]
Programming: Research has shown that goal setting greatly increases the chances of adherence and the achievement of outcomes. Implementation of exercise programs will ensure effective overload, recovery, specificity, periodisation and balance. Each of which is essential to physical development and reduced risk of injury. Online programming can be a cost effective way of getting targeted professional fitness training or for more developed individuals that 10% difference required to reach specific goals. Exercise programming is ideally focused [...]
7 Sets of 3 7 Sets of 3 reps: Deadlift (max weight) Superset: 40m Farmers Walk (30kg / 15kg) Rest as needed between Sets.
3 Rounds for time 3 Rounds for Time: Run, 400m 21 Dumbbell Thrusters (20kg) Workout is an all out Sprint!
For Time: For Time: Run, 1600m 20 Chest to Bar Pullups 40 Pushups 60m Walking Lunges, 20kg DB 40 Pushups 20 Chest to Bar Pullups Run, 1600m
One of the common excuses for not training or being in good physical condition is that "I don't have time". I am not writing this article without any understanding of how busy life gets and the need to constantly prioritise one job over another. I get it...you're just wrong. 'Moving with a sense of purpose' becomes one of those annoying military sayings that is overused but more often than not, true. Getting the most [...]
15 AMRAP 15 Minutes AMRAP: Row, 300m 30 Wallballs 15 Pushups
ADF Fitness aims at not only improving fitness levels but offering all military related, health and fitness, and recruitment advice. We do not work with DFR but rather write from our own experiences. Your experience may differ, each and every situation is treated differently by Defence Force Recruiting so remember to always conduct your own research. YOU SESSION: The YOU session is the first step on the recruitment process. You are undoubtedly nervous, and [...]
7RFT: 7 Rounds for Time: Run, 200m 10 Dumbell Hang Squat Cleans, 20kg (15kg) 10 Burpees Time to beat: 14:23
