K-Bar’s Morning PT

/, Elite Athlete WOD/K-Bar’s Morning PT

K-Bar’s Morning PT

The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp.  Recommendations  are as follows:

  1. Don’t rush through exercises – adopt a nice even flow in each set and don’t give up.
  2. Go all the way through the workout without breaking sets up.  You can take a short breather between exercises, but not during a set.
  3. Keep your head up and your eyes open.  Stay mentally tough – especially when the pain starts to make you want to take a break.

The entire workout should take no more than 1 hour.

Warm Up

  • 50 Four Count Jumping Jacks
  • Hamstring Stretch 1 Minute each side
  • Ankle rotations 20 each way
  • 10 Trunk Rotations – 5 each way
  • 10 four count windmills
  • 10 Cherry Pickers


Phase I – Complete 2 Rounds

  • 25 Push Ups
  • 10 Up/Back/Over
  • 25 Push Ups
  • 10 Press Press Flings
  • 25 Push Ups
  • 10 Hi Jack Hi Jill
  • 25 Sit Ups
  • 30 Seconds Cobra Stretch
  • 25 Sit Ups
  • 10 Trunk Bending fore and aft
  • 25 Sit Ups
  • 10 Trunk Rotations – 5 each way

Phase II – Complete 2 Rounds

  • 20 Tricep Push Ups
  • 40 four count Flutter Kicks
  • 20 Dive Bomber Push Ups
  • 40 four Count Flutter Kicks

Phase III – Complete 2 Rounds

  • 25 four count Lunges
  • 25 Squats
  • 25 four count Sitting Flutter Kicks

Phase IV

  • 50 Eight Count Body Builders
  • 5 Sets of 10 Dead Hang Pull Ups

Cool down jog and stretch

By |2017-01-10T11:40:39+00:00July 20th, 2009|Categories: All Entries, Elite Athlete WOD|

About the Author:


  1. Toady July 28, 2009 at 10:52 pm

    Great routine to make a habit of.. Got a few people to do it with me too.

  2. Matt July 30, 2009 at 5:03 am

    Where can I find some examples of these exercises? I’m not firmiliar with all of these but would love to try this WOD. Thanks!!!

  3. Coach August 4, 2009 at 2:09 pm

    The exercises that you are not familiar with are standard dynamic stretching exercises. I was unsuccessful in finding them on-line, but encourage you to use some of your own dynamic stretching exercises in their place.

    The only rule to follow, if you decide to attempt this, is to stretch out the area affected by the previous exercise. If you just did push ups, then the stretch should be for the chest, for example.

    Have fun, and let me know if anyone finds a good place online for the military PT style exercises.


  4. James August 21, 2009 at 5:51 pm

    What exactly is the “Up/Back/Over” exercise? How is it performed?

  5. bradmcleod June 16, 2010 at 4:36 pm

    Coach Ord – here is a site I have been working on that has a good selection of military style PT styled after old skool BUD/S workout with a ton of stretching and some new skool plyometrics threwn in.


    it would be great to get feedback from the Brass Ring crew.

    Up, back and overs are a shoulder stretching exercise. Standing up you raise both arms up high, then drop them forward passing by your side and back behind your waist then all the way back up and over rotating the shoulder and arms 360 degrees and back to start your next one.

Comments are closed.