This 9-Move Spec-Ops Workout Makes You Stronger, Faster, and Tougher.

This four part workout created by the SOFLETE team is a total-body blaster. It starts with a warm up to build your durability. Then it has a strength piece focused on one classic lift. Then there’s a high-intensity speed-stamina work and you finish with two deep stretches.

Part 1: Resilience

Jog 60 seconds to get your blood pumping, then mobilize your most critical joints. Do the exercises in the order shown. That’s 1 round. Do 2.

1A. Single-Leg Romanian Deadlift

Hold a 25-pound dumbbell in your left hand. Lift your right leg and bend forward, lowering your torso until it’s parallel to the floor.

Reps: 5 per leg

1B. Cossack Squat

With your feet double shoulder-width apart, bend your right knee and shift your weight to the right, lowering your torso until you’re squatting over your right foot, your left leg outstretched to the left. Push back up. That’s 1 rep.

Reps: 5 per leg

1C. Wall-Sit Hold

The classic: Thighs parallel to the floor, your back flush to a wall .
Time: 30 seconds


Part 2: Strength

Go deep by focusing on one super-effective exercise. Using a weight you can lift 8 times, do 5 sets of 5 reps with it, resting 3 minutes between sets.


Bend at your hips and knees and grab the bar overhand, your hands about shoulder-width apart. Keeping your core tight, pull your torso back and up, thrust your hips forward, and stand up with the bar. Then lower it, keeping it close to your body.


Part 3: Speed-Stamina

Warriors, and you, need both. Do the exercises in the order shown. That’s 1 round. Do 4 rounds, with a 200-meter recovery walk between rounds.

3a. Shuttle Sprints

Sprint 25 meters, then turn and sprint back; go back and forth 6 times.

Distance: 300 meters

3b. Sandbag Squats

Grab a 40-pound sandbag using an overhand grip. Flip the sandbag up so that it’s in position for a front squat. Push your hips back, bend your knees, and do a squat. Pause, then stand back up. No sandbag? Use a barbell, dumbbells, or kettlebells.

Reps: 15

3c. Sandbag BURPEES

Lay a sandbag on the ground and stand to the side of it. Now do a chest-to-the-ground burpee. Stand back up and jump laterally over the bag. Repeat.
Reps: 15


Part 4: Calm  

Breathe deeply, inhaling and exhaling on a 4 count as you do the following stretches. They’ll cut your stress and unlock your tightest, most injury-prone areas.

4a. Bretzel Stretch

Lie faceup and move your right leg over your left, raising your knee so your right hip and knee are each bent 90 degrees. Push your right knee toward the floor with your left hand. Keep your left hip straight as you bend
your left knee and grab your left foot with your right hand. Pin your shoulders to the floor throughout .

Time: 1 minute each side

4b. Couch Stretch

Assume a lunge position, your back knee pinned between the floor and a wall so that your lower leg is running up the wall. You will feel it in your front hip.

Time: 1 minute each side

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