TACFIT Warrior FAQ for Consumers


Hi John,

I have been following TACFIT Commando, from the fence, for some time and have tried some of the exercises. They seem like a good fit for me and are quite challenging, and I think I am ready to purchase one program or the other (e.g TF Commando or the newer TF Warrior). I wondered if you would please comment on any differences. I am interested in some aspects of both programs. How are they different? My interest is for general fitness and martial arts. Appreciate whatever comments you can offer, and thanks for such extensive reviews.

Happy Holidays,


TACFIT Warrior VS TACFIT Commando

TACFIT Warrior

TACFIT Commando

Hey Mike,

This is a great question and you’re not the first to ask, so I’m posting my response here. First things first… Here is the official answer from Scott Sonnon himself:

Question: What is the difference between TACFIT Commando and TACFIT Warrior?

Answer: “Commando and Warrior are parallel in intent for physique and performance goals: the fat melting, muscle chiseling virtues are equal. Warrior adds a mental component not present in Commando, and as a result includes unique “cross-brain” exercises to train hard AND smart.”

That’s an accurate summary, but it’s also pretty vague. Let’s dive into the nitty-gritty details. First, the similarities…

Both TACFIT Commando (TC) and TACFIT Warrior (TW) have a lot in common. They’re very similar programs when it comes to the actual physical work being performed. They’re both bodyweight-only exercise programs that utilize the tabata protocol (high intensity interval training) to squeeze in a complete workout in about 30 minutes. They both have activity-specific joint mobility warmups and Prasara yoga cooldowns. They also both follow the 4×7, 28-day periodization model, although each has some alternate options for training schedules.

The actual product materials are also very similar. With your purchase you receive: ebook manuals, training calendars, instructional videos, the TAC-FOOD diet manual, and some other bonuses. In TW, you get a follow-along video for each workout. In TC, follow-along videos are only included in the deluxe edition (more expensive version). One nice addition to the TW product are worksheets that you can use to track your progress (also included are some printable wall charts to display each workout). But like I said, you’re paying for very similar product features with either program – with two significant exceptions (in my opinion).

1) TACFIT Commando has 3X the amount of workouts than TACFIT Warrior (3 complete 28-day training cycles), but only 3 levels of movement sophistication (beginner, intermediate, advanced – aka recruit, grunt, commando). So, you’re getting 3 times as many workouts, but not as much versatility in exercise selection. TACFIT Warrior, on the other hand has less total workouts (1 complete 28-day training cycle), but it comes with 5 different levels of movement sophistication. Technically, you could perform an entire 28-day cycle for each level of difficulty, making TC have 9 total cycles included and TW having 5 total cycles. Although, people already in good shape or having prior conditioning experience (especially in CST or TACFIT programs) will find the lower levels too easy, which is why I might steer you to TACFIT Commando first (if this is your situation).

2) Both TC and TW are plug and play. You just follow the program. But one thing that TW includes that TC does not is a mental component built right into the videos and manuals (some bonuses are also included for teaching the mental side of training). The mental aspect of TW is a huge component, and makes this product quite unique from TC. This should definitely factor into your purchasing decision. You can learn more about the mental component in my TACFIT Warrior Review.

One last note: there is some overlap between each program. For example, while each workout is unique, many of the exercises are included in both programs (of course, some exercises are unique to each program, too). Also, there is some overlap in the TC and TW manuals – particularly in regard to how to apply the programs and in explaining the Circular Strength Training System behind them.


TC and TW are both very similar programs when it comes to the actual workouts you’ll be doing. Although, there are some key differences. TC has more total workout materials, and TW is a more holistic program with the inclusion of the mental component and some other new features. Both are excellent stand-alone products in-and-of-themselves, but certainly one of them will be more suitable for your situation.

If you were ONLY pursuing better health and fitness, then I would probably recommend TACFIT Commando right off the bat. However, you also mentioned martial art, which makes me wonder if you might be interested in the mental side of things, as many martial artists are. In the end, it’s really up to you – I can’t possibly make the decision for you. They’re both excellent programs and I’m sure you would get a lot of use out of either of them. I hope this clears up the confusion and offers you the help you needed to make the decision.

More Information About TACFIT Warrior

Click here to order TACFIT Warrior

Click here to read the TACFIT Warrior Review

Click here to see two different TACFIT Warrior Workouts

More Information About TACFIT Commando

Click here to order TACFIT Commando

Click here to read the TACFIT Commando Review

Click here to visit the official TACFIT Commando FAQ

Click here to see a TACFIT Commando Workout

For those who have experience with one or both programs, what do you think of the products, and what advice would you give to Mike? And of course, if you have any more questions, please let me know in the comments.

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Fitness Professional

39 Responses

  1. John,

    Thanks very much for the extensive comments. I had seen the prior comment from Scott, and I agree that it was a little unclear as to what the specific differences are between the programs. Your remarks are very helpful, I appreciate them.

    Sincere Regards,


  2. Excellent explanation, John!! I have both programs and you clearly described these 2 great programs. Thanks so much!
    As an aside, I was a slight bit disappointed initially with the fact that some of the exercises are the same in both TW & TC. But the extra materials as well as some new mobility & compensations movements more than make up for this.

  3. Thanks for the review, John.

    There is a difference between doing a 20 second work/10 second rest x 8 total intervals and Tabata though, and that is that the original Tabata protocol used a cycle ergometer and pushed the elite athletes being tested to 170% VO2 max. In terms of sports science, if you change any variable at all, you aren’t doing the exact same protocol and there may or may not be the same adaptations (per the SAID principle). In particular, if you can do more than one Tabata 20/10×8 interval session in a row, you almost certainly aren’t doing it with the same intensity as the original study.

    That said, it’s still a decent interval training method, I’d just like to see more clarity in the field when discussing training protocols instead of having one particular study become reified as the end-all-be-all. For instance, with these bodyweight movements, why not do 60/30 or 40/20 instead? Which will have more benefits?

  4. Hey thanks for the article it was EXTREMELY beneficial. Definitely not very interested in TW when it only has one 28 day program per level. For sure going to be sticking with Commando and all it has to offer (spetnaz kettlebell, ROPE, Mass Assault). Though like you said, the mental component can be beneficial to some, but discipline and motivation have never really been my weak points. Thanks again, it really helped to clear things up.


    Aaron V

  5. Scott Sonnon


    My variation of the 20/10s is based upon a tactical perspective of no combative encounter lasting more than 3-4 minutes.

    The 20/10×8+60 is just the entry level protocol. There are six in TACFIT:

    For Time

    However, most tactical athletes need the greatest amount of concentration at the beginning… with the burst-recover-burst protocol, which is why most of the entry level programs in TACFIT (i.e. Commando and Warrior) use it.

    Scott Sonnon

    • Thanks for the clarification, Scott.

    • I thought it might be based on a martial arts perspective. Thanks!

      Just to clarify though…

      20/10×8+60 means 20 seconds of work followed by 10 seconds of rest for 8 rounds, then 60 seconds rest before the next exercise (i.e. what people mistakenly call “Tabata”–mistakenly because they don’t go to 170% VO2 max).

      I’m guessing 4/1×4 means 4 minutes of multiple exercises in succession without rest, then 1 minute rest for 4 rounds.

      I know EMOTM means each minute on the minute, like 5 pullups each minute on the minute for 20 minutes, or a combo of exercises like 5 pushups, 5 pullups, 5 situps each minute on the minute for 20 minutes.

      90/30×2 I assume means 90 seconds of one exercise, 30 seconds of rest for 2 rounds (then the next exercise, etc.).

      AMRAP means As Many Reps (or Rounds) as Possible. I’m guessing this means as many as you can do in a row without stopping, and perhaps time bound by the 3-4 minute guideline (or not, depending on your goals).

      I’m guessing “for time” then means how quickly can you complete X reps, like 100 mills with a 15# clubbell, aiming to improve one’s time.

  6. Hi John,
    First of all I just want to thank you for always giving an honest review of products (whether they are CST products or not). I purchased TW on Friday night, and my 6 month old daughter decided not to sleep tonight, so I had a chance to go through a lot of the material tonight. While there is definitely a ton of great info in the package, I’m wondering why there isn’t more info on the mental aspect of the program. I bought this program over TC, becasue from the marketing emails, it sounded like this program had something unique to offer as far as mind-body training. I read the whole manual, and the only concrete instructions that I took away for the mental aspects were how t use the scoring system and writing down and reviewing your goals on the no and low intensity days. From the marketing, it seemed like there would be some training on how to incorporate visualization at a targeted time in the training sessions, but I found no explanation of this. With only 9 pages of the manual devoted to the mental aspect of the training, I’m feeling like the mental portion was an afterthought. I also watched one of the mission simulations but didn’t get any explanation there either. I really feel that RMAX puts out great products, so maybe I’m missing something. Do you have any thoughts on this? Thanks, and sorry about the long post.

    • Hi Mike,

      I just got the same question from another one of my readers. Here is what I told him:

      “Regarding the “during workout meditation,” I think Scott is referring to a section in one of the bonus reports by Steve Barnes – the “mastering fear” audios and PDF. There may be some other stuff in the main manual, but I can’t remember for sure.”

      You may also be interested in the Threshold Training Bonus videos. I haven’t previewed all 4 hours yet, but this is where both Scott and Steve outline their system for personal success. This may or may not include some topics concerning mediation and visualization, but it looks like great information from the brief look I gave it.

      Like I said in the review, TW is an entry-level behavior modification program using a channel of physical exercise. It’s a physical training program FIRST, mental training program second. It’s not an exhaustive educational resource for goal achievement or success psychology.

      Also, remember that there’s a 100% money-back guarantee, and if you’re not fully satisfied, the TW team will be happy to refund you so that you can apply that money towards TC.

      I appreciate the comments, Mike. Thanks for reading!

  7. Thanks John,
    I listened to much of the “Mastering Fear” presentation today in the car, and there is some good stuff there. I think that in order to fully reap the benefits of this program, you have to make some of the connections between the mental and physical materials in the program on your own. I just thought it would be more pre-set. Hopefully as I get deeper into the program it will all become a little more clear.

    • I hope it’s ok if I chime in here, Mike. Scott was kind enough to give me a review copy of the program and I actually think the mental component is quite brilliant, although sparsely explained.

      The key idea I’ve gleaned so far is that you do these complex biomechanical exercises which necessarily will put you into a flow state. At the peak of your flow state, you visualize your goal image (already pre-determined), thus associating your flow state with your goal. This creates a tremendously powerful psychological connection, similar to doing hypnosis, but more active.

      Tony Robbins has a similar method but his “peak state” is basically mania, which I’ve found to be very detrimental to health both physical and psychological, and totally unsustainable. Sonnnon’s peak state is flow, which is intelligently supported by compensatory yoga and dynamic stretching/joint mobility exercises.

      For more on Flow, I recommend Mihaly Csikszentmihalyi’s book with that title.

      The other thing is that if you elicit a bit of anxiety before exercising and then hit a flow state, the anxiety will dissipate, thus preparing you to be more calm and anxiety-free in the future. I found this experientially through dance oddly enough, which was a method I intuitively discovered to transform debilitating social anxiety.

      The thing with these kinds of methods is to do them and see what happens, rather than think about them. The proof is in the pudding so to speak.

      • Thanks for the insight, Duff. I am just going to jump into the program and see where it takes me. If anyone is interested, I can post updates on my progress and any discoveries I make along the way.

        • I’m sure I can speak for my readers when I say that we would love that, Mike!

          • Cool. I’ll try to put up a brief weekly post with any interesting points. I just started yesterday, so not much to report yet.

  8. Cool. I’ll try to put up a brief weekly post with any interesting points. I just started yesterday, so not much to report yet.

  9. Hi John,

    I recently bought the TW. Already practicing TC. Can I combine the 2? i.e. can I do grunt of TC and also do Recruit of TW on the same day – day 3 and 4?



    • Hi KS,

      You could do that, but I’d advise against doing two sessions on the same day – just like that. I know of some people who have done this, but needed to gradually work up to it, and even then it’s a short-term strategy. If you’re following the programs as outlined, and truly hitting moderate and high intensity, then you won’t be able to sustain that volume of training for too long – could be weeks, and at most a few months.

      If you’d like to combine the programs, may I advise another strategy?

      Alternate programs on your mod/high days. So, it could look like this

      1st 4×7 cycle:

      mod day TACFIT Warrior Workout
      high day TACFIT Commando Workout

      2nd 4×7 cycle:

      mod day TACFIT Commando Workout
      high day TACFIT Warrior Workout

      Then repeat that alternation for the rest of the 4×7 cycles. That would be a safer alternative that isn’t pushing the volume threshold, but will still give you a well-rounded approach.

  10. Hi John,
    I just finished my 2nd 4 day mini-cycle with TW. I started at the pre-recruit level, because although I’m in fairly good condition, my experience with CST type movements is limited. I wanted to make sure that I got the form down before I progressed to higher levels. The workouts are somewhat challenging at this level, but I’m definitely not hitting my target HR on the high intensity days. Part of that is just limitations in speed due to having not yet mastered the form, but I do think I will need to progress to recruit soon.
    As far as the mental side of the training, I have set several goals, and if nothing else, they are more prominent in my mind. I definitely feel that the voiceovers by Steven Barnes in the warm-up and cool-down are helping me to focus. The mind-body connection aspect of the program is becoming more apparent to me, and I am truly impressed. I was skeptical at first, but this program definitely delivers.
    I’ll try to post another update over the next couple of weeks with any new info. Thanks for your interest.

    • I’ve found similar things at first, Mike. I couldn’t do the more complex movements so I started with Pre-Recruit, but couldn’t get my heart rate higher than about 70% HRM with those movements.

      I experimented a bit and found that I can actually do some of the more complex movements though with just a little practice, like the hurdler spinal rock. Meanwhile the pulling movement on the ground aggravates an old wrist injury so on that movement I’m at Lite.

      As far as the voiceover on the workouts goes, it’s well done but I still don’t like it.

    • Thanks for posting this, Mike. I’m glad to hear your progressing well and internalizing your goals. That’s a wise move to stay at a lower level until you’ve got the form down. Sometimes, we trick ourselves into thinking we can do a more sophisticated movement, but form breaks down when reaching high intensity. Keep us updated with your progress and especially your results!

      • Hi John and Duff,
        Thanks for your replies. Being involved in this discussion has definitely helped to keep me motivated. I have noticed that my form is improving, and I am able to get my heart rate clsoer to the target range. I think I will move up to the recruit level next week.
        My diet has been a little rough becasue of the holidays, but I haven’t gained any weight, which is more than I can say for previous years.
        Each time I do the TW workouts I learn more about the movements, and I am noticing some carryover into my everyday activites. I feel less joint pain, and more fluidity overall.
        I will keep you posted with any new progress. Happy New Year.


        • Rock on–glad you are experiencing less joint pain and carryover into daily activities. I just bought some clubbells and am enjoying those so will try to balance clubbell swinging with TACFIT Warrior in the new year.

          Next up for me is to try out some of the harder TW movements to see if I can move up a level with any of the exercises.

          • January has been a crazy month so far, but I haven’t missed any workouts, and I am finishing up the last 5 days of my first 28 day cycle with TW. I have dropped about 6 lbs. And I am experiencing noticeable improvement in my shoulder girdle stability, and upper and lower body muscle density. I have also met 2 of my personal and career goals. I have never been this dedicated to a program in the past, however, it seems effortless. I just do the workouts, review my goals, and wait for the results. The deeper I go onto rhis program, the more impressed I become. I’m looking forward to the recruit level. Will keep you posted with progress.

            • Mike,

              Respect. These are outstanding results, and you haven’t even finished the first 28-day cycle. Imagine what you’ll be telling us in a couple of months! You’re living proof that a physical practice can completely change your life if you do the work. Thanks for these updates. Keep us posted and keep crushing it!

        • All good news, Mike, which is to be expected from diligent work on a solid program.

          Duff, you’re going to love those clubbells, and especially how they’re going to complement your bodyweight training.

          Keep it up guys!

  11. If it’s OK with John, I’ve posted a long review of TACFIT Warrior on my blog and would like to share it with some of the commenters here:


    (If it’s not ok with you John, feel free to delete this comment.)

    My review doesn’t cover many of the details of the program, but instead dives deep into the philosophy of Flow states and the deeper questions of personal transformation itself. I was a philosophy major, not a physiology major. :)

    I didn’t include any affiliate links, so if you end up wanting the program, buy it from John’s links!

    • It’s more than OK, Duff! You’ve brought a unique perspective to the TACFIT Warrior program, and I would encourage anyone even remotely interested to read your review before buying. In many cases, I think you’ve compiled and shared what a lot of people were already thinking, but nobody has talked about until now. In the same breath, you’ve brought up some topics that almost nobody has thought about, but we probably should be.

      • Thanks, John. I didn’t think about these topics either in quite this way until I started in on TACFIT Warrior. If anything, this product spurred my thinking a ton. This isn’t too surprising given the mental peak performance angle of the program.

  12. Hi John,
    Sorry I haven’t written in with any new updates lately. I am actually just now getting ready to begin my second cycle of TW. I took on a management position in my company, and between training for that, kids being sick, and crazy snowstorms, my schedule got totally off track. I finally have things under control again, so I am starting the recruit phase tomorrow. I’ll keep you updated on how things are going. Thanks.

    • Please do Mike – I’d love to hear about your results after each cycle. I might compile them into one post for everyone to read about the changes once you’ve finished cycle 3.

      • Sounds good John. It will be interesting to see how many of my goals are met by the end of the 3rd cycle. I’ll keep the info coming.

  13. Hello.
    I was wondering. Are all the Recovery Routines same in each TacFit program? R.O.P.E, Warrior, Commando, Spetsnaz ect? or are they all different?

    • Chad, there is some overlap when it comes to the bonus programs and actual exercises you’ll be doing. But each product’s recovery program is specific to the exercise protocol contained in each workout, and each one is totally unique in that regard.

  14. Thank you very much for your replie. Thats helps out.

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