Train To Become A Tactical Athlete With This Challenging 60-Minute EMOM

·3-min read

Farren Morgan is a serving soldier in the British Army, currently operating as a PTI for the Coldstream Guards in Westminster, London, and has undergone the notorious P-company training to earn his Maroon Beret and British Military Jump Wings.

Boasting over six years of military experience and additional athlete training, Farren employs the warrior mentality, a tool he uses to push himself beyond his comfort zone to achieve unique feats of physical endurance. Most recently he achieved a Guinness world record for the fastest marathon whilst carrying a fully loaded 34kg backpack, he achieved this remarkable feat in 6 hours and 50 minutes.

He is, in short, a one-man unit of unbelievable fitness. Hi Tactical Athlete Series offers programmes for civilians embarking on their journey to become soldiers. The programme has successfully seen hundreds of people around the world, including the UK, New Zealand, America and Australia, pass the selection process.

This hour long taster workout utilises a number of EMOMs designed to build your engine and grunt work capability. "Military fitness isn’t designed to be sexy," says Farren. "It’s designed to keep you moving and performing when it matters.

Military workouts often focus on tempo reps. You’ll see a string of four numbers next to some movements (i.e. 11x1) which you tempo for that movement. So in that scenario it’s a 1 second eccentric, a 1 second pause at the bottom, x stands for as fast as possible on the way up and then a 1 second pause at the top before starting the next rep. "Discipline in movement translates to discipline in life," says Farren. "In a combat scenario it may make the ultimate difference.:

You will need:

20kg Backpack. packs of flour, tins of beans, a rock – it doesn’t need to be fancy…

Tactical Warm-up

12 Min EMOM (every minute on the minute)

Min 1) 200m Run @ moderate pace

Min 2) 12 incline push-up with hands on backpack @ 11X1 tempo

Min 3) 12/8 backpack squats @20X0 tempo

Min 4) 12/8 backpack swing

Used to warm up your body, increase blood flow and prep your nervous system for the higher intensity stuff later on, you should be able to maintain a conversation during this set but maybe no full sentences.

THE WORKOUT

Four 10-Minute blocks with a 2-minute rest between each block.

Part 1

10-Min Alternating EMOM

Odds: 12/8 backpack push press

Evens: 12/8 bent-over row with backpack @21X0 tempo

Rest 2 Minutes

Part 2

10-min Alternating EMOM

Odds: 40/30s plank wearing backpack

Evens: 12/8 press ups wearing backpack @30X0

Rest 2 Minutes

Part 3

10-min Alternating EMOM

Odds: 200/150m run*

Evens: 20 alternate lunges wearing backpack 10e/s

*Tough efforts for the run

Rest 2 Minutes

Part 4: PUMP Finisher

10-min Alternating EMOM

Odds: 15/12 backpack bicep curls

Evens: 10 diamond press-ups (hands next to each other also known as close grip)

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