Tactical fitness · Advanced
The Pararescue Graduate Workout
A full-spectrum week for athletes who already own the basics and need to maintain running, swimming and calisthenics at the same time.
This schedule grew from a simple idea: reaching a standard is not the same as being ready to perform. The week raises the baseline through frequent practice, varied conditioning and clear benchmarks.
| Day | Primary work | Focus |
|---|---|---|
| Monday | 3-mile run, pull-ups, push-ups, sit-ups, 2,000 m swim | Evaluation |
| Tuesday | Pool skills and calisthenics | Water confidence |
| Wednesday | 30-minute run, fin swim, upper-body work | Mixed endurance |
| Thursday | Intervals and strength | Speed and force |
| Friday | Longer swim and calisthenics | Capacity |
| Saturday | Easy aerobic work or skills | Practice |
| Sunday | Rest | Recovery |
Standards give the week direction
The classic targets included a three-mile run in 21 minutes or less, at least 13 pull-ups, 70 push-ups, 75 sit-ups and a 2,000-metre swim under 39 minutes. Treat those numbers as advanced reference points, not as an entry test.
How to use it
Run the programme in short blocks, then reduce volume. Keep water work supervised, stop sets when form breaks and scale distance before adding speed. The purpose is durable readiness, not exhaustion for its own sake.