Name: Playbook - Gritty Soldier - MILITARY ATHLETE-BASIC ~ VO2 Max & Functional Conditioning
Uploaded: 2026-05-26T19:54:11.520Z
Duration: 50 min
Description: MILITARY ATHLETE-BASIC ~ VO2 Max & Functional Conditioning

- 400m Run (RPE 8)
- 50m Bear Crawl (20 Pushups if can’t do Bear Crawl)
- 50m Broad Jump (25 Air Squat if can’t do Broad Jump)
- 10 pullups (12 Pullup Supermans if no bar available)
- 15/side Russian Twists

400m Run (RPE 8)
50m Bear Crawl (20 Pushups if can’t do Bear Crawl)
50m Broad Jump (25 Air Squat if can’t do Broad Jump)
10 pullups (12 Pullup Supermans if no bar available)
15/side Russian Twists

- Get into a bear position (Hands beneath the shoulders, the back is strong, core engaged, knees and hips bent to 90°, and feet hip-distance apart)
- Move forward by simultaneously moving the right hand and the left leg in a crawling motion (Your knees hovering 1-2 inches above the ground)
- Switch sides immediately after placing weight on the right hand and left leg, moving the left hand and right leg forward
- Continue in a crawling motion, moving forward for the desired time, number of steps or distance

Bear Crawl

- To perform a broad jump, stand with your feet shoulder-width apart, hinge at the hips, swing your arms back, and explosively jump forward, landing softly on both feet with knees slightly bent for control.

Broad jump

- Grasp the pull up bar at shoulder-width, with an overhand grip 
- Hang freely with the arms extended
- Take a deep breath, squeeze your glutes and brace your core
- Depress the shoulder blades, then pull yourself up by contracting the lats as you flex at the elbows, driving them down toward the floor
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Pull-Ups

- Sit down, holding both hands together in front of your torso
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the hands to one side
- Twist your torso and bring the hands to the opposite side
- Alternating back and forth for time or reps

Russian Twists

VO2 Max + Functional Conditioning

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Great workout! Been watching your follow me workouts on YouTube, but this is next level!
App takes some getting used to, but is great overall!

Sam Heider

Brian Cowell

Great exercise. Thank you very much! 👍

Nicholas McGervey

🔥 Upper Body Bodyweight HIIT

Kathryn Huard

Stephan

Great workout definitely feeling the burn

Joseph

🔥 Lower Body Bodyweight HIIT

I was pouring sweat by the third round, I love your workouts

Alishia

Great burner if you push the pace, definitely recommend this if you are short on time!

Brandon

Andrew

🔥 Full Body Bodyweight HIIT

Atarva

Daxx Richard

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Hard but it shows me what I need to work on

Graham

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Amazing work out, I will do the Florida national iron soldier this kind of work out are the best

MILITARY ATHLETE-BASIC ~ VO2 Max & Functional Conditioning

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