Name: Playbook - Gritty Soldier - MILITARY ATHLETE-INT ~ Speed Intervals & Bodyweight Density
Uploaded: 2026-05-26T19:54:11.541Z
Duration: 55 min
Description: MILITARY ATHLETE-INT ~ Speed Intervals & Bodyweight Density

⏱ Estimated Time: 55–65 minutes

🔥 The Workout:
• 6 x 400m fast intervals
• Pull-ups, Push-ups, Air Squats circuit

🎯 Purpose:
Improve running speed and recovery between efforts while reinforcing muscular endurance. This session trains the ability to repeatedly produce high output.

400m Run/Sprint @ RPE 9

5 Rounds:
• 12 Pullups
• 20 Pushups
• 25 Air Squats
Rest: 60 sec between rounds

- Hold the bar with your palms facing away from you in a wide grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position

Push-Ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Bodyweight Circuit

MILITARY ATHLETE-INT ~ Speed Intervals & Bodyweight Density

MILITARY ATHLETE-BASIC ~ VO2 Max & Functional Conditioning

BODYWEIGHT WARRIOR ~ Mission Ready WOD

HYBRID WARRIOR II ~ Hybrid Circuit

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

🔥 Weighted Vest Full Body Circuit

Hard but it shows me what I need to work on

Graham

💪 🔥 Dumbbell Leg Strength Circuit

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

MILITARY ATHLETE-INT ~ Speed Intervals & Bodyweight Density

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