Im posting 2 workouts. The first is the Pararescueman Graduate Workout. I try to follow this as much as I can when it comes to cardio. I do my own Cals and Weight Lifting. But the cardio is awesome. Here it is.

FIRST WORKOUT


Monday: PT Evaluation
3-Mile Run (21 min or less)
Calisthenics: Pullups 13+; Pushups 70+; Sit-ups 75+
Swim: 2000m in under 39:00min (40 laps in a 25m pool)(freestyle or finning)

Tuesday: Water Confidence & Calisthenics

Water Confidence Drills
*Underwaters 6 x30m (2-min rest interval)
*Mask & Snorkel (side) 2 x25m (2-min rest)
*Mask & Snorkel (front) 1 x35m
*Buddy Breathing 2-min (Full harassment)
*Treading Water (hands up) 2 x 3.5min (1 min rest)
Knots 1 x2 Knots Per Breath & 1x 3KPB
Bobbing 1-min fins on feet & 3-min w/fins on hands (Full Gear)
Equipment Recovery 2 x1-min Treading (Full Gear)
Weight Belt Swim 1 x 10min (16lbs)
*Ten ups 1 x20m
* To be completed when instructor is not present at the pool
-Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)
-2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth
Hitch, Bowline, and Square Knot.

Pulls-ups/Chins: 2 x30sec

Abs: Hanging Leg Lifts (slow): 2 x1 min (10 sec rest between sets)
Lying leg lifts: 60
Half sit-ups: 50
Rest: 10 sec
Lying leg lifts: 60
Half sit-ups: 50
Speed-rocking sit-ups: To Failure
Rest: 10 sec
Side-ups: 25/side

Pushups: Standard-grip: 3 x1 min (approx 50+ reps)
Close-grip: 2 x45sec
Chinese: 2 x30sec

Flutter Kicks: 1:30min x 2 sets
1:00min x 3 sets
:45sec x 2 sets

10-Count Body Builders: 50reps




Wednesday: Running, Swim, Cals

Run: 30:00 min x -8:00 pace
3

Swim
Fin Swim: 1500m with rocket fins x27:00min
Rest & Stretch: 10:00 min.
Swim Training: 4 x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (:45sec rest)

Pulls/Chins/pulls: 10 each

Abs: Hanging Leg Lifts (slow): 2 sets x 1min (10 sec rest between sets)
Lying leg lifts: 70
Half sit-ups: 50
Rest: 10 sec
Lying leg lifts: 60
Half sit-ups: 55
Speed-rocking sit-ups: To failure
Side-ups: 25/side

Pushups: Standard-grip: 3 x50
Close-grip 2 x50
Chinese 2 x15
Standard-grip: 1 x40 (slow)

Flutter-Kicks (sets x reps): 2x75
1x50
2x25
2x50
2x75

10-Count Body Builders: 30reps

Weight Training: Back and Biceps
















Thursday: Intervals & Cals
() = Reduced version
Jog ½ mile, light stretching x5min
220’s: 8 (6) x :40sec (jog to start line and start again)
440’s: 6 (4) x :75sec (Jog 220, walk 220, restart)
4
880’s: 4 (2) x 2:45-3:00min (walk 440 and restart)
1 Mile: 2 (1) x 6:35min (walk 440 and restart)
REST x5 min.
2 Mile: 1 x 8:00-8:15 pace (cool down run)

Pulls/Chins/Pulls: 2 x30sec each

Abs: Hanging Leg Raises: 2 x1 min (10 sec rest between sets)
Lying leg lifts: 60
Half sit-ups: 50
Rest 10 sec
Lying leg lifts: 60
Half sit-ups: 50
Speed rocking sit-ups: To Failure
Side-ups: 25/side

Pushups: Standard-grip: 3 x1:30min
Close grip: 2 x:45 sec
Chinese: 2 x:30 Sec

Flutter Kicks: 2 x2:30 min
3 x2:00 min
2 x1:30 min

10-Count Body Builders: 50ea 10 count

Weight Training: Chest & Triceps

















Friday: Run, Water Con, Cals

Run: 65-75min (7-10 miles)

Water Confidence Drills
*Underwaters 6 x30m (2-min rest interval)
*Mask & Snorkel (side) 2 x25m (2-min rest)
5
*Mask & Snorkel (front) 1 x35m
*Buddy Breathing 2-min (Full harassment)
*Treading Water (hands up) 2 x 3.5min (1 min rest)
Knots 1 x2 Knots Per Breath & 1x 3KPB
Bobbing 1-min fins on feet & 3-min w/fins on hands (Full Gear)
Equipment Recovery 2 x1-min Treading (Full Gear)
Weight Belt Swim 1 x 10min (16lbs)
*Ten ups 1 x20m
* To be completed when instructor is not present at the pool
-Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins, BDU’s (on occasion)
-2-knot series is two ropes, two knots: Girth Hitch and Bowline. 3-knot series is two ropes, 3 knots: Girth
Hitch, Bowline, and Square Knot.

Pull-ups: 14

Sit-ups: 90

Pushups: 80

Flutter Kicks: 75

Weight Training: Legs, Back, Shoulders


Saturday: Run, Swim, Cals

Run: Road race or cross country run. Minimum 4 miles.

Swim: Light swim, 1000m.

Cals: Light calisthenics if any.


SECOND WORKOUT


Living with my schedule makes this routine always vary. I dont always meet up to these standards. Sometimes I exceed them and sometimes I fall short. Depends on my schedule and motivation level. Sometimes the military requires a lot of time that I must give.

Day 1/4:
Cardio
3 mile timed run
20 minutes either cycling or stairmaster