These exercises were chosen to suit those of a Recon Marine. One of the toughest schools in the military, Marine Recon is no walk in the park. In fact, it’s pretty much the exact opposite. Recon Marine’s prepare for the worst of situations and these are just a few exercises to see if you would have a shot at getting through Recon School.

Alternating Dumbbell Push Press 15 x 3 (both arms)
(Stand tall and straight. Hold two dumbbells next to your shoulders with your elbows bent. Your palms should be facing each other. Dip your knees and explosively push up with your legs as you press the dumbbells over your head. Keep one weight locked in overhead, while you slowly lower the other weight back to the starting position.)

Overhead Farmers Walk 30 x 3
(Press two dumbbells together straight over your head with palms facing each other. Walk 30 steps, each step being 1 rep. Repeat.)

Pull Up Pyramid 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 (or however high you can go.)

Push Up Pyramid 5,10,20,30,20,10,5

Prison Squats w/ Dumbbells 30 x 3

Flutter Kicks 30 x 5
Sit Ups 30 x 5

Run 2 miles

Swim 20 minutes continuously (do laps half the time and then the second half keep your head above water and don’t let your feet touch the ground)

-K

This entry was posted on Monday, September 13th, 2010 at 12:05 pm and is filed under Previous "PT's of The Week". You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

2 Responses to “PT of The Week – Recon”

1. dave says:

   September 18, 2010 at 7:53 pm

   Wondering what could replace the 20 min swim. No pool.

   thanks,

   D

   Reply
   • MidwestFit says:

     September 20, 2010 at 3:52 pm

     That is a difficult one, as swimming is so unique. I would actually probably just up my cardio and flutter kicks if swimming is not an option at all. Possibly even throw in some sprints.

     Reply