The TACFIT Commando Israeli Challenge is a complete bodyweight workout that is used as a benchmark to test your progress in Scott Sonnon’s TACFIT Commando Program. It only takes 20 minutes, and is unique in that there are different variables for scaling both the intensity level and the movement sophistication level. I first learned this workout in 2009, just before TACFIT Commando was released, and also attended a one-day seminar to refine it in 2011. Please note that the workout has been modified and expanded in a few ways since its original release, and the most recent changes, that I know of, are reflected in the instructions section below. Of course, they are subject to change.
Each minute, on the minute, for 20 minutes, perform the following exercises. Complete all reps in under one minute to score one point. A total of 20 minutes allows for a total of 20 points in one session. 20 points in 20 minutes is a perfect score. If you fail to complete the reps during one particular minute, start over as the next minute begins. Beginners should start at the recruit level, and work on those movements until they can perform 6 reps per exercise every minute. Once you have scored a full 20 points in 20 minutes, then it’s time to try out the advanced variations of the exercises.
Recruit Level 2 reps/exercise
-Push Plank on Knees
-Basic Spinal Rock
Grunt Level – 4 reps/exercise
-Spinal Rock Pike
Commando Level – 6 reps/exercise
-Spinal Rock Drop
So, you see that depending on which level of exercises you choose, and also which repetition amount you choose, there are a total of 9 different levels of difficulty. I wish I had videos for each individual workout, but the following two will have to do.
The TACFIT Commando Israeli Challenge – Video Examples
Here is Scott Sonnon demonstrating a single round of the TACFIT Commando Israeli Challenge at the advanced/commando level.
And in this video, I’m demonstrating a single round of the intermediate/grunt level using commando level movements. I know. It’s confusing. Please also note that the beach is optional.
The good news for you is that there is a complete TACFIT Commando Israeli Challenge special report that you can claim for free if you decide to purchase the TACFIT Commando Program. Click here for more details. Or, for more information about the rest of the program, check out my complete TACFIT Commando Review.