Clubz

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WORKOUT 4 - 21 MINUTES OF TORTURE My prediction? This will be the most gruelling one yet. 21 minutes. 7 exercises. 3 minutes on each exercise. Our mission is simple: Accumulate as many reps as possible in 3 minutes then move straight on to the next exercise. The seven disciplines: Pull-ups Burpees Press-ups Dips Squats Lunge jumps Sit-ups You can stop whenever you need to. Rest. Drink. Put your knees down. Step off the bar. It’s completely up to you but the clock doesn’t stop and neither does the challenge. THE TARGET - 500 REPS Your aim is to accumulate 500 reps across all seven exercises. That’s an average of roughly 71 reps per exercise. Go too fast and you’ll burn out. Go too slowly and you won’t achieve your target. This workout is therefore as much about pacing and strategy as it is about fitness. WHY DO IT? This is a serious test of work capacity and muscular endurance. The repeated three-minute efforts place a significant demand on your cardiovascular system while your muscles are repeatedly asked to produce force under increasing fatigue. You’re developing: Aerobic capacity - sustaining work for 21 minutes requires your cardiovascular system to continuously deliver oxygen. Anaerobic capacity - the high-intensity bursts require rapid energy production when the demand exceeds what the aerobic system can immediately provide. Muscular endurance - repeated bodyweight reps test your ability to keep producing quality movement as fatigue accumulates. Pacing & energy management - knowing when to push and when to recover becomes critical. Mental resilience - because when the muscles are burning and the reps are slowing down, the biggest challenge can become continuing to work. This isn’t about going flat-out for three minutes and hoping for the best. It’s about finding the fastest sustainable pace you can maintain. 21 minutes. 7 exercises. 500 reps. Can we do it? Strap in 🔥🦎🗡️ #thecommandoPTI #MilitaryFitness #RoyalMarines #BodyweightWorkout #functionalfitness

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The Commando Experiences are back 🔥🦎🗡️ From September, we’ll once again be putting teams through a 24-hour Royal Marines experience designed to test them physically and mentally. Our first team in? @eurfc Exeter University RFC. 🏉 This is more than just a fitness challenge. It’s an opportunity to: 🔥 Experience what the Royal Marines have to offer 🔥 Test yourself and your teammates under pressure 🔥 Step outside your comfort zone 🔥 Overcome adversity together 🔥 Develop resilience, leadership and teamwork And for those pursuing a career in professional sport, it’s a chance to see what else is out there if that pathway doesn’t work out. You’ll be tired. You’ll be uncomfortable. You’ll be tested. But you’ll do it together. Who’s keen? #CommandoExperience #RoyalMarines #thecommandopti #team #teamwork

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The Deadlift Challenge 💀 2 × bodyweight. Double overhand grip. To the beep. How long can you hold it? No straps. No raps. No Belts. No melts. No mixed grip. No excuses. I’ve set the standard - 16 Reps Who can beat me? 🔥🦎🗡️ Tag 3 people who think they can. @jason_carl_fox @farrenmorgan @samburgess8 #thecommandoPTI #MilitaryFitness #deadlift #challenge #deadliftchallenge

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COMMANDO PTI — DAILY WORKOUT | DAY 3 Warm-up - 8 minutes: 2 minutes skipping, then 1 minute each of squat thrusts, alternating lunges, press-ups, high knees, arm circles and hip rotations. Main workout - 25 minutes: Complete 5 rounds of 6 pull-ups, 10 dips, 15 press-ups, 20 alternating lunges, 20 sit-ups and 10 burpees. Maintain strict movement standards and control the pace rather than sacrificing form to chase the clock. Finisher - 5 minutes: Pull-up / press-up / sit-up ladder. 1 / 2 / 3, then 2 / 4 / 6, 3 / 6 / 9, 4 / 8 / 12 and continue climbing until time expires. #thecommandopti #fitness #military #marines #workout

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Wow, ai is making look older everyday🤣 5K RUN Warm-Up - 5–7 minutes Easy jog Leg swings Walking lunges High knees Heel flicks 3 × 20-second progressive runs Main Workout 5K RUN - BEST SUSTAINABLE EFFORT Run the full 5K continuously. Start controlled, settle into a strong pace, then increase the effort through the final kilometre. Record your time. #thecommandopti #fitness #pt #coach #military

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Warm-up - 8 minutes: 2 min skipping, then 1 min each squat thrusts, lunges, press-ups, high knees, arm circles/shoulder mobility and hip rotations. Main workout - 24 minutes: Complete a minimum of 4 rounds of 5 pull-ups, 15 press-ups, 20 squats, 20 sit-ups and 10 burpees. Work at a strong, sustainable pace and use any remaining time inside the 24-minute block to continue progressing through the rounds. Finisher - 8-minute EMOM: Minute 1 max pull-ups, minute 2 max press-ups, minute 3 max sit-ups, minute 4 max burpees. Repeat once to complete 8 minutes. Record both rounds so this can be used as a benchmark when the session returns later in the programme. #thecommandopti #pt #dailywork #fitness #military

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SHOULDERS ARE BUILT TO MOVE. Not just push. Not just pull. They need to be strong, stable, mobile and reactive, able to handle load, movement and fatigue without losing control. Today’s session: 3 ROUNDS 12 reps of each resistance-band exercise, each shoulder SUPERSET: Max-rep skipping 3 x 10 PULL-UPS SUPERSET: Max-rep skipping 5 x 20 BANDED HAND-RELEASE PRESS-UPS SUPERSET: Max-rep skipping This isn’t about ego lifting. It’s about building shoulder stability, strength and mobility, while developing coordination, agility and the ability to keep moving when fatigue starts to kick in. Being fit isn’t just about how much you can lift. It’s about how well you can move, control your body and perform under pressure. Build robust shoulders. Build a capable body. Train for performance. #thecommandopti #fitness #shoulders #mobility #coach

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GCSE RESULTS ARE A RESULT - NOT A DEFINITION. If today didn’t go the way you hoped, don’t let a set of grades convince you that your future has been decided. I left school with two GCSEs. Today, I’m leaving the Royal Marines with a degree, multiple diplomas, coaching, fitness and nutrition qualifications, 20+ years of experience and, more importantly, a life full of people, experiences and memories I’m incredibly proud of. That didn’t happen because I had everything figured out at 16. It happened because I eventually found something I cared about. So yes, work hard. Get the best results you can. Qualifications matter. But ask yourself why. Where do you actually want to go? What do you enjoy? What are you good at? What kind of life do you want to build? And remember: “When the student is ready, the teacher will appear.” You might not know your direction today. That’s okay. Your GCSE results are a starting point, not a finish line. Find your path. Own it. Take the opportunities. Learn from the people around you. And most importantly, build a life that you want to live and not one you think you’re supposed to live. Good effort. #GCSEResults #GCSEs #school #thecommandopti #Education

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WORKOUT 5 - TABATA 20 seconds WORK 10 seconds REST 6 rounds A traditional Tabata is brutally simple: 20 seconds of maximum controlled effort followed by 10 seconds recovery. The aim: accumulate as many quality reps as possible while maintaining intensity throughout. The physiological benefits Anaerobic capacity The short, explosive work periods place a significant demand on the anaerobic energy systems, teaching your body to produce energy rapidly during high-intensity efforts. Cardiovascular fitness Heart rate rises rapidly and remains elevated as you repeatedly transition between maximal effort and very short recovery periods. Muscular endurance Twenty seconds might sound short, but repeated efforts create significant local muscular fatigue. The challenge is maintaining output as the muscles begin to burn. Power & explosiveness Movements such as burpees and lunge jumps require you to repeatedly produce force quickly, helping develop your ability to generate high output under fatigue. Mental resilience Ten seconds isn’t much recovery. You have just enough time to breathe, reset and prepare to attack the next interval. And that’s the real beauty of Tabata: You never have enough time to fully recover. You have to learn to work hard, recover quickly and go again. 20 seconds. 10 seconds. 8 rounds. Don’t confuse maximum effort with poor technique. Move fast. Move well. Keep going. WORK. REST. REPEAT. #thecommandopti #fitness #coaching #fitness #tabata

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Pretty dirty phys session yesterday, almost as dirty as the phys rig. I replaced abs for a bit of traditional club swinging at the end due to shoulder rehab. More info to follow. #thecommandopti #fitness #deadlift #clubswinging #coaching

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WORKOUT 3 - THE 7 7 exercises. 7 reps. 7 rounds. For time. No complicated programming. No excuses. Your seven movements: 7 Burpees 7 Press-ups 7 lunge Jumps (each leg) 7 Pull-ups 7 Dips 7 Squats 7 Sit-ups Complete 7 rounds as fast as you can. That gives you 343 total repetitions. But don’t confuse fast with sloppy. The objective is to maintain quality movement while working at a very high intensity. WHY 7? This workout creates a huge amount of work in a relatively short period of time. You’re combining pushing, pulling, lower-body work, trunk endurance and explosive movements, which means different muscle groups are being challenged while the cardiovascular system continues to work hard. Physiologically, you’re training: Cardiovascular capacity - your heart and lungs have to continuously supply oxygen as the workload builds. Anaerobic capacity - the high-intensity bursts rely heavily on energy systems that allow you to produce rapid, powerful efforts. Muscular endurance - repeated sets of bodyweight movements challenge your ability to keep producing force as fatigue accumulates. Fatigue resistance - maintaining good technique when you’re tired is a skill in itself. Work capacity - you’re teaching your body to perform a large amount of work in a short period of time. And there’s another benefit… Pacing. Go out too hard and the later rounds will punish you. Go too slowly and you’ll leave performance on the table. Find the pace that allows you to keep moving, keep the reps clean and finish strong. 7 exercises. 7 reps. 7 rounds. How fast can you complete it? Record your time. Then come back and beat it. Let’s go. 🔥🦎🗡️ #thecommandopti #Workout3 #MilitaryFitness #RoyalMarines #BodyweightWorkout

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WORKOUT 2 - E30 COMMANDO BLAST💥 Yesterday we went after an AMRAP. Today we’re changing the stimulus. 20 minutes. 40 x 30-second intervals. Your job is simple: 30 seconds WORK Whatever time that remains RECOVER Repeat. The movements: 8 - Burpees 10 - Press-ups 20 - Lunge jumps 10 - Pull-ups 8 - Burpees 10 - Dips 15 - Squats 12 - Sit-ups Complete the sequence 5 times. The aim is to attack every 30-second work period. Don’t pace yourself into an easy session. Work hard, move well and use the recovery period to get yourself ready to go again. This workout is about high-intensity effort, recovery and repeatability. Anyone can go hard once. The challenge is going hard, recovering quickly and doing it again. 20 minutes. No excuses. Quality reps. High output. Keep moving. Tag me and share your score. #thecommandopti #bodyweightworkouts #E30 #MilitaryFitness #RoyalMarines