TACGYM Spartan Challenge Workouts – Tactical Gymnastics (FREE Downloadable Program)

Tactical Gymnastics - TACGYM - Spartan Challenge Workouts

Tactical Gymnastics (TACGYM) is an upcoming fitness program that applies gymnastics-based movement skills within whole body conditioning workouts. At first glance, it appears to be comprised of a blend of bodyweight exercises with acrobatics. TACGYM was designed specifically for people with tactical professions: martial artists, servicemen, and shooters among others, but it’s still relevant for those of us who don’t have tactical needs. TACGYM is ultimately about improving your fitness level and unlocking your ability to flow using unique dynamic bodyweight movement drills.

Tactical Gymnastics (TACGYM) Spartan Challenge Workouts

The following video contains a demonstration of the TACGYM Spartan Challenge Workouts – beginner and intermediate levels. Below the video, you’ll see additional instructions for each workout, including the advanced level variation for those of you who are already well-conditioned and familiar with CST/TACFIT programs.

The goal of these specific TACGYM workouts is to “defeat the beast.” You do that by completing all 30 rounds in 30 minutes (more info below). Check it out…

TACGYM Spartan Challenge – Instructions and Performance Tips

For 30 minutes, perform the following 10 repetitions each minute. If you complete all 10 reps in 60 seconds or less, you get one point for that round. A total of 30 points in 30 minutes will “defeat the beast.” Your goal should be to complete the repetitions with nearly perfect technique, minimal discomfort, and to try and finish the exercises with at least 20 seconds of spare time each minute. You should use that time to rest, catch your breath, shake off tension, and lower your heart rate. The faster you complete the exercises, the more time you’ll have to recover between rounds.

Beginner Level

2 reps per side (right/left) – Crawl Rolls
2 reps per side (right/left) – Bird Dog
2 reps – Mountain Climber

Intermediate Level

2 reps per side (right/left) – Dive Rolls
2 reps per side (right/left) – Base Switches
2 reps – Tadpole Sprawls

Advanced Level

Once you’ve defeated the beast at the intermediate level (30 rounds in 30 minutes), and have done so with a perceived exertion level below 60% of your maximum, it’s time to increase the difficulty by adding more volume. You can do this by increasing the number of repetitions per set. Start by adding one rep to each set – for a total of 15 reps per one minute round (50% increase in total training volume). Your goal should still be to finish each round with about 20 seconds to spare each minute. It will help to practice the transitions between exercises to limit any wasted time from extraneous movement.

3 reps per side (right/left) – Dive Rolls
3 reps per side (right/left) – Base Switches
3 reps – Tadpole Sprawls

More Information About TACGYM:

Click Here to Read the Complete TACGYM Review

Click Here For an Interview with Scott Sonnon All About TACGYM

If you decide to take the TACGYM Spartan Challenge, please let us know how you do and post your results below. My full review of the TACGYM program is forthcoming!

If you found this article helpful, please share it with your friends and tweeps:


Fitness Professional

P.S. If you haven’t already, check out my video of Exploring Tactical Gymnastics during a BodyFlow training session. Also on this page is a video trailer of Scott Sonnon (the creator of tactical gymnastics) demonstrating many more of the movements that will be included in TACGYM program:

Exploring Tactical Gymnastics – TACGYM

(Visited 903 times, 1 visits today)

19 Responses

  1. Miykael

    Looking forward to hearing more about Tacgym. Are you going to have an early review? I noticed my body has a lot of irrational fear-reactivity to doing rolls (due to some past neck/shoulder injuries). I might have to start on knees and work slowly into those.

    • John


      Definitely start the forward rolls on the knees, and then start practicing from a low squat when you’re comfortable. You can work your way up from there until you can perform the full dive roll, and eventually rolling from standing, walking, then running or jumping.

      I’m hoping to have a full product review ready by the end of the first launch day (still don’t know when that is), along with an interview with Scott Sonnon all about the program. If all goes well, I’ll also have some special bonuses for anyone who decides to purchase. Stay tuned!

    • John

      Then you’ll just have to train with a lack of fashion sense :)

  2. James

    Can’t wait for the full TacGym package to drop!!! Any ETA on the launch date?

  3. James

    Can’t wait. Will be sure to route purchase through here. Thanks John.

  4. James

    Hi John, Just wondering when your referral link will be up….

    • John

      I appreciate the support, James – my review is published and my links are now live. Be sure to send me your receipt for a special thank you gift.

  5. Stuart

    Hi John,

    Would be interested to hear how you’ve got on with tac gym since it’s release. Are you following snafu, tarfu , fubar through each of the stages in sequence, or working them sequentially? Wondered on your perspective of tacgym, vs body flow and kinetic chain components

    • John

      Hi Stuart,

      I haven’t started the program yet, though I have been learning and using many of the movements included. I had been preparing for a CST seminar up until last month, and I’m doing a couple programs of my own (finally!) until the New Year. I’ll probably try the SNAFU cycle early next year.

      The way I see it, TACGYM replaced BodyFlow as a product, but the principles of BodyFlow are still applicable to TACGYM. Ultimately, there are several dozen movements in TACGYM, allowing for tons of different kinetic chain possibilities. There is a lot of fun to be had, for sure :)

  6. Stuart

    Thanks John,

    Did you find that your legs were easily tired when you started body flow moves? I find it an incredible workout moving though the bent leg, and hip moves. I get tired very quickly.

    • John

      Initially, yes (1st month or so). But I think it had to do with learning new movement skills and overcoming movement restrictions moreso than a specific strength deficit in those ranges.

  7. Johnny

    Hey John… just finishing up a TCMDO mission and interested in TACGYM. What are the space requirements?
    I’m fine working TCMDO in my living room, but I see on the Spartan Challenges that you need quite a bit more space. It looks like TACGYM requires a gymnasium or field…

    • John

      Hey Johnny – good to hear from you! It doesn’t require that much space, but it will certainly make things easier. You can do most of the exercises in the space that two yoga mats would cover, but some will certainly require more space (e.g. dive rolls). Worst case scenario is you purchase the program, find out that you don’t have enough space, and then get a refund from the 60-day money-back guarantee.

  8. Greg

    John, thanks for the detailed review and demo video. My questions:

    “. . .the low intensity nature of TACGYM training sessions. TACGYM is not a high intensity program. . .”

    Are you saying that this program is not designed for cardio fitness like some of the previous TacFit programs that incorporated interval training?

    Being more about “movement transformation” – is it more like Prasara or Ageless Mobility?

    Would you elaborate more on the low intensity aspect of TacGym vs higher intensity, interval type training – which is what I’m doing now.

    Thank you.

  9. lorenzo


    been a long time since dropping you a line. just wondering about tacgym… which protocol is it?

    most cst/rmax/tacfit products seem oriented to one protocol or another (mass assault/hypertrophy, tacfit commando/tabata, etc).

    what is tacgym for?


    • John

      Hi Lorenzo,

      Long time, indeed.

      If my memory serves me, there are a few different protocols in TACGYM…

      -As Many Rounds as Possible (AMRAP)
      -4/1×4 (ie 4 minutes on, 1 minute rest, performed 4X)
      -90/30×2 (ie 90 seconds on, 30 seconds rest, performed twice)

      re: what is tacgym for?

      I answer that in detail here: TACGYM Review.

      Any more questions, just let me know – happy to help.

Leave a Reply