Complete 3 sets of 5 reps for each of the first three exercises, resting 2 minutes between sets. Do the last two exercises as a superset (back-to-back). Start with 10 reps of each (20 for a true Special Forces challenge), and subtract 1 rep per exercise in each successive superset until you reach zero. Rest as needed.
Triggering New Muscle Growth + Functional Fitness
1. Barbell Squat
Hold the bar across your upper back using an overhand grip and place your feet shoulder-width apart. Keeping your lower back naturally arched, push your hips back, bend your knees, and lower your body as far as you can. Pause, and reverse the move to return to the starting position.
2. Barbell Shoulder Press
Grab the bar using an overhand grip that’s just beyond shoulder width, and hold it in front of you at shoulder level with your feet shoulder-width apart. Push the bar straight up, leaning your head back slightly but keeping your torso upright. Pause, and return to the starting position.
3. Weighted Pull-up
Strap on a weighted dip belt or vest and grab a pull-up bar with an overhand grip and your hands slightly beyond shoulder width. Hang at arm’s length (a position called a dead hang). Pull your chest to the bar, pause, and return to a dead hang. If these are too hard, do them unweighted.
4. Kettlebell Swing
Place a kettlebell in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and grab the handle. Swing it between your legs and then up to chest level as you thrust your hips forwards. Swing it back between your legs – that’s 1 rep – and repeat without pausing.
Stand with your feet about shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body until you can place your hands on the floor in front of you. Kick your legs backwards into a push-up position and then quickly return to a squat. Stand up and repeat.