Commando workouts represent a rigorous and highly demanding functional fitness regimen. This training style is directly derived from the physical conditioning protocols used by elite military units across the globe. It moves far beyond traditional gym routines, focusing instead on building a body that can perform under unpredictable, high-stress conditions. The primary purpose of this type of training is to cultivate durability, explosive power, and sustained endurance. This article will break down the philosophy behind commando training, its structure, the movements involved, and how the average person can safely incorporate these principles into their fitness life.
Defining the Commando Workout
The philosophical foundation of the commando workout is rooted in military selection and preparation for operational readiness. These programs, which draw inspiration from units like the British Royal Marines and various special operations forces, prioritize function over mere aesthetics. The core objective is not simply to build muscle, but to forge a resilient physical and mental state capable of handling real-world demands. Commando training aims to develop what is known as “tactical fitness,” which is the ability to move, adapt, and perform despite fatigue, discomfort, or adversity. This builds mental toughness by pairing intense physical effort with cognitive challenge, forcing the trainee to maintain composure and decision-making skills under pressure.
Structural Components of the Training
A typical commando workout session is defined by its intensity, variety, and continuous effort, often involving minimal rest. The organization of the training frequently uses circuit training methodologies, where a series of exercises are performed consecutively with little to no break. This structure is designed to keep the heart rate elevated for extended periods, significantly improving cardiovascular fitness and endurance. High-Intensity Interval Training (HIIT) is another common protocol, involving short bursts of near-maximal effort followed by brief recovery periods. Specific time domains are often employed to manage the workload and rest intervals, such as Every Minute On the Minute (EMOM) or As Many Rounds/Reps As Possible (AMRAP).
Key Functional Movements and Execution
The movements within a commando workout focus on multi-modal conditioning, integrating strength, endurance, and agility. Bodyweight exercises are fundamental, including classic movements like push-ups, burpees, and squats, which build foundational strength without specialized equipment. These exercises are often performed to high repetition counts or within a timed interval to enhance muscular endurance. The training also incorporates specific functional movements that mimic operational tasks, such as loaded carries and crawling drills. Loaded carries build grip strength and core stability, while crawling drills develop full-body awareness and core strength.
Adapting the Workout for Civilian Fitness
The intensity of commando training must be carefully modified for the general public to ensure safety and prevent overtraining. Civilian fitness enthusiasts should focus on progressive overload, gradually increasing the volume and intensity rather than jumping straight into extreme programs. Scaling options are available, such as reducing the overall training volume or substituting high-impact exercises like burpees with lower-impact variations. For example, a weighted ruck—walking with a weighted pack—can be introduced as a lower-impact way to build stamina and load-bearing capacity. Every session should begin with a dynamic warm-up to activate muscles and raise body temperature, followed by a cool-down involving stretching or mobility work.