Free TACFIT Commando Workout

posted in: TACFIT Commando | 0

The following video is by former RMAX Faculty Coach, Ryan Murdock. Most people don’t know this, but Ryan is the co-author of the TACFIT Commando Program. I’ve known Ryan for a number of years now and have had the privilege of learning first-hand from him at a CST Seminar in 2009. He’s a good coach and definitely knows his craft. If you’re not already, then I’d encourage you to follow his work.

The video is split into two parts: the first is a history and background about how and why TACFIT Commando was developed, and the second part is a special workout that is not contained in the TACFIT Commando program. You won’t have to be a detective to notice that the video/sound effects and background music are beyond cheesy. Or, maybe it’s just me. Regardless, this is just one of the signs of the kind of hype that their product launch was infamous for (as I discussed in my complete TACFIT Commando Review).

All that said, the background info is interesting and the workout is solid. A few of the topics Ryan covers include:

-how his career choice has influenced the development of TACFIT Commando
-what he likes about TACFIT Commando as it relates to his unique job requirements
-how TACFIT Commando has provided some of the conditioning attributes he needs

Anyways, enough yapping from me. Here’s the video:

Here’s the workout he included. I remember trying this shortly after TACFIT Commando was released, and it’s definitely a toughie. And I believe the idea is to do the following circuit for either for rounds (pick a number between 3-5) or just continuously for 20 minutes straight at your own pace:

Tactical Pop-Ups – 12 reps
Plyo-Screwups – 10 reps
Elevated Scorpion – 8 reps
Bridge Spinal Rocks – 7 reps
Spetsnaz Get-Ups – 6 reps
Lunge Leap – 18 reps
Sit-Thru Reach – 12 reps

I’m not sure how he came up with the repetition amounts. Must be one of Scott’s super-secret Spetsnaz methods.

Speaking of which, if you’re interested, here is a video of Scott Sonnon discussing the origins of TACFIT Commando. And here’s another great TACFIT Commando Workout that serves as a benchmark test for the program. Any questions? Just ask.