Here are three TACFIT Commando workouts that are known as the Israeli Challenge. These are considered a benchmark for the TACFIT Commando program. I first learned these back in 2009, but studied them in more depth during a January 2011 seminar that covered the bodyweight training division of TACFIT.
They’re deceptively simple, and I’m being honest when I say that these will absolutely wipe you out the first time you try them (happened to me, too).
Workout 1: Beginner Level
Each minute, on the minute, for 20 minutes; finish 20 rounds in 20 minutes of:
* 2 Quad Hops to Flat Foot Squat
* 2 Knee Drop Spinal Rocks to Butterfly
* 2/side Springing Tripods
* 2/side Swinging Planks.
Workout 2: Intermediate Level
Each minute, on the minute, for 20 minutes; finish 20 rounds in 20 minutes of:
* 4 Quad Hops to Flat Foot Squat
* 4 Knee Drop Spinal Rocks to Butterfly
* 4/side Springing Tripods
* 4/side Swinging Planks.
Workout 3: Advanced Level
Each minute, on the minute, for 20 minutes; finish 20 rounds in 20 minutes of:
* 6 Quad Hops to Flat Foot Squat
* 6 Knee Drop Spinal Rocks to Butterfly
* 6/side Springing Tripods
* 6/side Swinging Planks.
Here is an example of the advanced level (1 round demonstrated):
Check out my complete TACFIT Commando Review for more info about the rest of the program.
Click Here to Learn More About The Complete TACFIT Commando Package
