If you've been looking for a way to put your fitness to the test, this benchmark workout is about as challenging as they come.
Created by tactical performance coach and ex-Royal Marine Tom Holloway, it combines running and bodyweight moves into one highly demanding session.
He says that this is one of the exact workouts he used to prepare for the Royal Marines, so you're sure to be in for a challenge.
Whether you're training for an event or simply want to see how your fitness stacks up, the goal is to complete the entire workout in under 60 minutes.
The Workout
Aim to complete the following in 60 minutes.
- 1 Mile Run
- Pull-Ups x 25 reps
- 1 Mile Run
- Burpees x 50 reps
- 1 Mile Run
- Squat Thrusts x 75 reps
- 1 Mile Run
- Reverse Lunges x 100 reps (50 each leg)
- 1 Mile Run
- Sit-Ups x 75 reps
- 1 Mile Run
- Press-Ups x 50 reps
- 400m Best-Effort Sprint
- Triple Threats x 25 reps
How to Do the Moves
Pull-Ups
- Grasp a pull-up bar with an overhand grip over shoulder width apart.
- Lift your feet from the floor, hanging freely with straight arms.
- Pull yourself up by flexing the elbows whilst pinching your shoulder blades together.
- When your chin passes the bar, pause before lowering to the starting position.
Burpees
- Start standing tall and reach down into a crouched position.
- Shoot the legs back by jumping into a high-plank position with your core locked.
- Perform a chest to floor press-up by lowering yourself all the way to the floor and then push yourself back to the high plank.
- Jump the feet in between your hands back into the crouch position.
- From here, jump high with your hands overhead.
- On your descent, begin your next rep.
Squat Thrusts
- Start in a crouched position with your hands on the floor.
- Jump your feet back into a high plank, keeping your core braced and body in a straight line.
- Immediately jump your feet back towards your hands to return to the crouched position, then repeat.
Reverse Lunges
- Stand tall with your feet hip-width apart.
- Step one leg backwards and lower until both knees are bent to roughly 90 degrees.
- Drive through your front heel to return to standing, then repeat on the opposite side.
Sit-Ups
- Lie on your back with your knees bent and feet flat on the floor.
- Sit up until your chest reaches your thighs or your elbows touch your knees.
- Lower back down under control before repeating.
Press-Ups
- Hit a strong plank position, with your core tight and hands under your shoulders.
- Bend your elbows to bring your chest to the floor.
- Keep your elbows close to your body as you push back up explosively.
Triple Threats
- Perform one jumping lunge, switching legs in mid air.
- Immediately complete a second jumping lunge to return to a squat stance, then perform a squat jump. That's one rep.
What Is a 'Good' Time?
While Holloways recommends aiming for 60 minutes, he says getting closer to 50 minutes means you're operating on a 'different level'.
Of course, this workout is based on the standards expected of members of the Royal Marines, so if you fall short of the 60 minute target, don't be too disappointed. Either way, it's a fantastic workout that will challenge both your full-body strength and cardio engine.
What to read next
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
