Tom Holloway RFL

The final workout in the series.

These are the exact workouts I would use to prepare for the Royal Marines.

The Workout:
1 mile run
25 pull-ups
1 mile run
50 burpees
1 mile run
75 squat thrusts
1 mile run
100 reverse lunges (50 each leg)
1 mile run
75 sit-ups
1 mile run
50 press-ups
400m best-effort sprint
25 triple threats

Your target: Complete the entire workout in under 60 minutes.

Save it for later & Post your time below

Dm READY to take your training to this level

These are my own standards and not affiliated with the Armed Forces!

Shin splints are one of the most common reasons military and emergency service candidates have to stop training.

The good news is, if you catch them early and manage them properly, you can usually get back to it much quicker.

But make sure we identify early that it’s not a stress fracture.

If you’re getting that dull ache across the length of your shin, don’t just ignore it and hope it goes away.

Start here;

1. Reduce your running volume for a couple of weeks.

2.Swap some runs for low-impact cardio like cycling, swimming or the cross trainer to keep your fitness ticking over.

3. When you start running again, stick to softer surfaces like grass before heading back onto the roads.

4. Build your mileage back up gradually instead of trying to jump straight back into your normal training.

5. Make sure you’re wearing running shoes that still have good cushioning and support for the amount of mileage you’re doing.

Don’t just push through it. The longer you ignore it, the longer it can keep you out of training.

In my next video, I’ll take you through the exercises I use to help reduce shin splints and strengthen the lower leg.

Make sure you’re following so you don’t miss it!

RFL X GTC

If you’re after a better way to train, you start with the silkies.

Lightweight, comfortable and built for hard sessions.

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Matt was diagnosed with Stage 4 Brain Cancer and everything raised is going to supporting him, his family and for treatments.

Support Matt directly - PayPal

Appreciate it!!

Tom

“My legs gave up before my lungs did.” Is something I’ve heard a lot recently.

Even though people feel like they’ve got more in the tank, their legs are already gone.

There are a few reasons why this happens, but one of the biggest mistakes I see is how people turn.

Transferring your weight onto your inside leg and driving back out, most people stay heavy on the outside leg.

That leg ends up taking all the load, fatiguing much quicker and costing you attempts on the test.

Use these 3 tips and the free guide to clean up your technique and improve your score.

I know this works because we took Katie from level 1 to level 6.7 while she also lost 7 stone.

Comment “BLEEP TEST” below and I’ll send you the free guide.

This one’s going to hurt.

Setting the standard early for this one.

Can you continue to perform when you move up the ladder.

Min 1 = 1 Burpee
Min 20 = 20 burpee

Rounds 1 - 10 feel easy - then it starts creeping up.

Comment what round you got to below.

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🧢 - code ‘RFL’ for a discount