Special Tactix

Special Tactix

Structured as 3 on, 1 off, 2 on, 1 off.

Day 1 (Strength) Heavy lower body (eg. Squats/Deadlifts for 5-6 reps) and Light upper body (calisthenics type workouts, 15-20 reps) Finish with "Additional conditioning" Running 1/4 mile, which eventually goes to 2 miles by the end of the workout.

For reference, the US Air Force and Navy have a timed 1.5 mile run, the US Army has a 2 mile run, and the Marine Corps has a 3 mile run.

Day 2 Athlean burst type workouts, usually a circuit of exercises (things like burpees, chinups, box jumps etc) lasting around 20 minutes

Day 3 Core day, done in "waves" supplemented A LOT of kettlebell swings. Wave 1 is a plank of some kind > the 21 crunch to failure > 25 KB swings. Wave 2 is the same plank > butterfly situps to failure > 50 KB swings. The next waves have 75 and 100 KB swings, respectively

Day 4 Rest

Day 5 (Strength) Heavy upper body (eg. rows, weighted chins, DB or BB bench press) and light lower body (lunges, box jumps, split squats etc.)

Day 6 Another athlean burst

Day 7 Rest

Addendum:

The strength days have a "gut-check" One example is 85 cheek to ground pushups in 2 minutes. These are very hard, but it's by design. If you fail the gut-check, you get a punishment at the end of the workout. Say you only got 55 pushups, you would do 55 pushups in "grinder" style. You can flex or bow your back (think the downward dog yoga position) to "rest" as much as you need to get the 55 reps. Ideally, you wouldn't need to rest on your knees, but I definitely needed to.

If you get closer to the required number, the punishment increases. So someone that got 84 reps would have to do 168 pushups in grinder style.

It is a four-week program with Jeff's version of a military fitness test at the end. Speaking as member of the U.S. Army If you can pass with pro or better, you'd absolutely crush the Army Physical Fitness Test, and would be in far better shape than the average soldier.