Marine Force Recon Workout by Pavel

                                              Force Recon: Traditional Russian Strength



Force Recon: Workout - Extreme Endurance and Strength

Day 1

-Weighted pull-ups -5x5

-Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5

-Rock bottom front squats with a one second pause -2x32kg KBs -5x5

-Snatch with a 32kg KB -5 sets, hard but not to failure

-Alternate the snatches with strict hanging leg raises -5 sets

Day 2- rest Day 3

-One arm C&Js with a 32kg KB -10 min, play it by ear

-Heavy abs -5x5

-Pull-ups -100 total

-Alternate pull-ups with front squats, sets of 10 with 2x24kg KBs

-Snatches or swings with a 24kg KB -alternate sets of 10-20 with 90m jogs (not sprints! the jog is for recovery) for as long as you can handle
Day 4- rest Day 5 Start over


After three weeks reduce the reps by 50% for a week -very important!

Use weights you can handle! Build up to the weights listed.