Here is a fun one: Crushed for Time? Try this Quick Upper Body AMRAP After a day when life had a way of adding several unscheduled, emergent activities, the planned workout was reduced to just 20 minutes. If you're looking for a fast, effective way to condition your upper body and core, this 20-minute blitz circuit is designed to help you feel like you did something and even boost your high-intensity conditioning. The goal is to complete as many rounds as possible (AMRAP) within 20 minutes, pushing yourself while maintaining good form. Here’s a breakdown of each exercise: AMRAP Upper Body 20-minute workout Pullups 5-10 (assisted if needed) Burpees 10Pushups 10 + 5 DB row/arm while in the up pushup position (after 10th pushup) KB swings 10 KB Farmer walks 2x25m (fast) Each round took 2-3 minutes, and getting 5-6 sets was about all I could do in the time I had available. See if you can get more. Perhaps on a normal day, doing this circuit would see better performance, but at least you feel like you did something with it, even if you only do 15-20 minutes. Pullups (5-10 reps) - Start your circuit with pullups, a classic upper body move that targets your back, shoulders, and arms. If you need assistance, use resistance bands or an assisted pull-up machine to help complete your reps. Focus on pulling your chest to the bar, keeping your core engaged throughout the movement. Burpees (10 reps) - Burpees are a full-body exercise that amps up your heart rate while engaging your chest, arms, and shoulders. Begin standing, drop into a squat, place your hands on the floor, kick your feet back into a plank, perform a push-up, jump your feet forward, and finish with a jump overhead. Adding burpees to your short circuit training day is a good way to get more out of quick workouts. Push-Ups (10 reps) + Rows (5 reps/arm) - Perform a set of push-ups to target your chest, triceps, and shoulders. Add the hand release portion if you prefer (Army FT). Immediately after, stay in the push-up position and execute dumbbell rows by lifting one hand at a time, pulling your elbow back toward your hip. This movement strengthens your upper back and stabilizes your core. This is a classic push-pull combination.

This was a fun one to write about. I learned a few things (left out many pioneers) But you may find it interesting: https://www.stewsmithfitness.com/blogs/news/the-history-of-fitness-and-physical-fitness-education-in-america

When you go to bed tonight, remember that a group of young men will be staying up all night training in the cold waters off San Diego. They will continue this constant movement until Friday, around noon. Use their efforts to help you get up out of bed tomorrow and get to work - whatever that work is. Here is my hell week story (as well as the year prior to that week of preparation): After reviewing my article archives -- and, more specifically, my Navy SEAL-related articles -- I realized I have written about how to get to BUD/S and what workouts will help you make it through BUD/S, but I never wrote about Hell Week. I received an email this week asking about my Hell Week. It reads, "Stew, do you think SEAL training Hell Week is still as hard as when you were going through BUD/S?" Of course, any old frogman will tell you his Hell Week was the toughest ever, but I have to say that I have seen several Hell Weeks since I graduated from BUD/S in 1992 and they still suck. After talking to some recent BUD/S graduates, we shared Hell Week stories that were as similar today as they were 20 years ago. This article is going to try to explain to those who have not been through Hell Week what it is like and why it is one of the most successful tools in Navy SEAL training in determining a student's desire to serve. First, My last two years of preparation: My last two years at the Naval Academy were spent busting my butt preparing for SEAL training. My 1991 USNA classmates who wanted to go to BUD/S totaled about 50, yet there were only 20 slots. We trained together often during those years prior to graduation. After hearing stories from the USNA Class of 1989 and 1990 BUD/S students as they progressed through BUD/S, we got excited to challenge ourselves like our mentors did.

A recent workout challenged the group this week as we built leg strength and durability. These workouts are part of a strength and conditioning routine but focus more on conditioning than on strength. In other words, this type of circuit is more about muscle recruitment and metabolic conditioning than a pure strength training workout. By stacking variations of the same movement (the squat) with different loading implements, you can target your lower body with a "mechanical drop set"- style fatigue. Here is how it works: Warm up with an air squat pyramid 1-10: Do 1 squat, jog 50m. 2 squats, jog 50m. 3 squats, jog 50m. Continue up to level 10. You can mix in some dynamic stretches during the jog distance. This totals 55 reps of squats and 500m warmup jogs once you get to set 10. After set 10, jog 1 mile or ride for 10 minutes on a bike. After the warmup, hit this circuit: Repeat 4 times Barbell or KB squats 5 (moderately heavy weight) Sandbag squats 15 (40-50lbs) Air Squats 25 - jog, bike, or stair step for 5 minutes. The weighted squat for 5 reps is moderately heavy, so you do not want to select a weight that you can easily do 10 reps with. Roughly 60-70% of your 1 rep max is a good place to start, but you may need to reduce the weight in upcoming sets, as this circuit will total 180 reps of calisthenics and weighted squats. Cardio Cooldown – Depending on what you are training for, you have a choice. You can opt for swimming with fins, rucking, or running. Here is the breakdown of why this specific sequence is so effective, as each squat type in your circuit serves a distinct physiological purpose: - Barbell Squats (The Foundation): These allow for maximum external load. You’re targeting absolute strength and taxing the central nervous system (CNS). - Sandbag Squats (The Simulator): Unlike a barbell, a sandbag is perfect for the simulation of a log. During many training programs, Log PT is done with a 5-7-person team, with roughly 250-300lbs. log. Typical weight distribution is 40-60lbs per person.  The sandbag is perfect for introducing shifting center of gravity, forcing your core and smaller stabilizing muscles to work overtime to keep you upright. - Air Squats (The Finisher): By the time you hit these, your fast-twitch fibers are fatigued. Air squats flush the muscles with blood, raise the heart rate, and build muscular endurance/stamina. Learning to work with tired legs is something you need to get used to if your military selection program contains any load-bearing activity. -

Strategy of efficiency. Tell me which you would rather do: swim 46 seconds 50s (x10) with dolphin kicks and pullouts. (7:40) or take out pullouts & dolphin kicks and swim 47 seconds 50s with 10 to 12 fewer kicks and two extra breath per 50 m? (7:50) (100-120 kicks less + 20 extra breaths?) Still swimming sub 8 min? Mastering the CSS is more than just "pull-breathe-kick-glide".