The following is a guest post from the guys over at OfficerCandidatesSchool.com. It’s an awesome website for Marine Corps OCS preperation and I highly suggest you check it out after you read this article!
Some of you have expressed an interest in example workouts. A Fartlek is a very simple workout to understand, and is a staple of Marine OCS. Fartleks rock because you can completely tailor it to your own body and needs. Maybe this flexibility leads to analysis paralysis for some? Anyways–get your butt off the couch and try this one out!
Each workout station is separated by a quarter-mile run or 200 meter sprint. If you are just trying to get into shape, start with 200 meters per run.
Warmup
-400 meter slow jog
-100 jumping jacks, starting out slowly
Fartlek
Run in between each workout, coasting down the last 20 meters into your next workout. Slow down or stop if you feel faint!
-Max pushups in thirty seconds
-Max crunches in one minute
-30 Star jumps (jumping jack which starts in a little squat, and you get both legs off the ground when you jump legs-out)
-Max pullups
-25 burpees
-Walk 50 meters, walk doing 25 lunges per side, walk 50 meters
-One minute of front plank
-Max pushups
-Max sittups in one minute
No matter how hard you push yourself, someone in Quantico is training harder
Cool down
-Walk 200 meters
-Hydrate
-Arm circles
-Ballistic stretching
-Yoga or slow stretching
This workout should be tailored to really push you in each area. If you can do more pushups, add on another station! Make sure you’re pushing yourself, because you can bet the Sergeant Instructors at OCS will push you!
Every major muscle group should be impacted with this workout. Don’t make any excuses for missing a station. If there’s no outdoor pull up bar, go to a park and do pullups on the jungle gym or the football field goal! Grab a treebranch–just don’t make any excuses.
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Hey rob,
Thanks for the post. I’m currently training for OCS this October, hopefully the selection board accepts me in July. This will be a great addition to my workout regimen.