Soldierfit Trexlertown

09/17/2026

09/17/2026

Day 5 of SOLDIERFIT Hell Week honors the Marines, adapted from "Marine 16” and honors the intensity and mental toughness of a Marine.

Eight 3-minute AMRAPs, :30 rest between. Score = total rounds across all 8:

1 DAB sprint + 16 reps of: Burpees → Push-ups → Air Squats → Mountain Climbers (L+R=1) → Jumping Jacks → Jumping Lunges → High Knees (L+R=1) → Tuck Jumps

KB Ladder: 20 swings + 5 OH presses/cleans/thrusters, then repeat dropping presses/cleans/thrusters by 1 each round (20 swings + 4, then 20 swings + 3... down to 1).

Core Finisher: 10 bird dogs/side; unweighted single-leg RDLs for 1 DAB (plant, hinge, touch turf, step, repeat).

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09/16/2026

Halfway there! Great job on day 3!

Day 4 of SOLDIERFIT Hell Week honors the U.S. Coast Guard, adapted from workouts created in memory of fallen service members, highlighting the resilience and adaptability of the Coast Guard.

Coast Guard Memorial WOD, adapted: Solo or pairs (run together, share remaining work one-at-a-time). 4 rounds for time, 40-min cap: 400m run, 65 air squats, 35 burpees, 35 box jumps/step-ups (step-ups total for solo, per side for pairs).

Garrett & Ross Memorial WOD, adapted: AMRAP finisher for remaining time (you go I go): 23 V-ups, 20 hand-release push-ups, 20 jump squats.

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09/16/2026

Trust the process and enjoy the progress along the way.

09/16/2026

Great job on day 2!

Day 3 of SOLDIERFIT Hell Week honors the U.S. Air Force’s speed, agility, and precision.

Air Force," adapted (for time):
400m buy-in run. 2 rounds w/ single KB (heavy enough that push press/row sets break up): 25 thrusters, 25 rows/side, 25 deadlifts, 25 push presses, 25 front squats — 5 sprawls at the top of each minute. 400m cash-out run.

USAF Initial Fitness Test, adapted: With battle buddy, one works 2 min while the other rests: 2 min jump rope, 2 min sit-ups, 2 min push-ups.
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09/15/2026

Great work finishing Day 1!

Day 2 of SOLDIERFIT Hell Week honors the U.S. Navy and BUD/S with strength and conditioning built for the sea — where candidates carry boats overhead as a team. Grab a battle buddy; one of you holds a tire overhead at all times.
Workout #1 – Partner Pyramid: 20-15-10-5-10-15-20 of wall balls, ball slams, KB swings (min. yellow ladies/purple men). "You go I go" — each partner does the full rep count while the other holds the tire overhead.
Workout #2 – Su***de Relays: Cones at 1st/2nd/full length (5/10/15 reps). Round 1 = squats, Round 2 = thrusters, Round 3 = jump lunges (total). Runner holds tire overhead throughout. Partner 1 does all 3 rounds, then partner 2 goes while partner 1 rests. Ends when partner 2 finishes round 3.
Core Finisher: You go I go — flutter kicks while pressing the tire up from chest (4-count, up to 10), then trade.
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09/14/2026

Today, we honor the U.S. Army’s grit, endurance, and teamwork, with a workout modeled on the ACFT.

Rotate through 5 stations with your squad
(~5 min each, 20 min on the last):
KB deadlift, 5,000 lbs total — pick your KB weight, calculate reps needed (e.g., yellow KB: 5,000/35 = 143 reps)
Kneeling overhead power throw w/ slam ball
(min. 15 # women / 20 # men) — 5 attempts, best distance
Max time plank hold
Sprint Drag Carry (for time): DAB sprint → DAB sled drag (empty, TRX bands) → DAB lateral shuffle → DAB farmers' carry (min. yellow ladies/purple men) → DAB sprint
Two-mile run (1.5 mile if your mile time is 12+ min)

Complete 4 of the 6 workouts we’re offering this week to complete Hell Week and receive your shirt.
Check off your name on the whiteboard each day and log a score you're proud of!
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09/14/2026

Good people. Great workouts. One strong "troop".