The TACFIT Warrior Challenge Workouts

TACFIT Warrior is a new bodyweight fitness program that will be released next week. I’ve been privileged to preview an early copy of the full program to review for my readers (Update: Click here for the complete product review or Click here for the accompanying FAQ page). There’s a lot of material, and I’ll need some time to go through everything this weekend. In the mean time, here is a quick glimpse into the TACFIT Warrior program…

Will You Take the TACFIT Warrior Workout Challenge?

These two workouts represent two of the 5 difficulty levels included in the full TACFIT Warrior program and are considered benchmarks for measuring your progress.

One of the unique aspects of all TACFIT workouts is that they are scalable to your level of conditioning. Whether you’re a complete beginner to any type of fitness training, or a seasoned veteran with high conditioning levels, you’ll find the right amount of a challenge from any TACFIT program.

The TACFIT protocol uses a strategy called movement sophistication to moderate how much challenge there is for each user. The overall program design is the same, whether you’re a beginner, intermediate, or advanced trainee. However, each exercise is presented in varying difficulty levels. Recruit-level exercises are easier than Grunt-level exercises, and so on and so forth. Every exercise contained in the program has 5 different levels of difficulty. The more sophisticated the exercise, the greater challenge it presents. This ensures that every person gets the same overall benefits that the program design offers, but can also progress based on your current conditioning level. Anyone will be able to find a level that they’re comfortable with – not too easy, and not too hard (but still quite challenging).

Here is an example of one round from each difficulty level…


TACFIT Warrior Challenge Lite Workout (Beginner Level)

Unless you are very experienced with other TACFIT programs or CST training, this is the workout your should try first. If you don’t know what CST is, then don’t even bother with the extreme workout until after you’ve successfully completed this one. The general rule is that once you can finish the Lite workout with a perceived rating of effort under 60% of your max exertion level, then it’s time to move on to the more challenging version. If you’re finishing the last round with an effort rating above 60%, then stick with this workout until it gets easier to complete with minimal fatigue.

Each minute, on the minute, for 20 minutes, perform the following bodyweight exercise circuit:

3/side – Sit-Thru Hip
3/side – Reverse Lunges
3 – Basic Spinal Rocks

*Maximum score is 20 points, for 20 successfully completed rounds (all sets/reps finished in under 1 minute). If you finish the entire round before the full minute is over, use the remaining time to rest before your next set – catch your breath, shake out your limbs, etc.

TACFIT Warrior Challenge Extreme Workout (Advanced Level)

This is the definitive benchmark workout for TACFIT Warrior. If you’re in excellent shape, and have some experience with other TACFIT or CST programs, then give this one a try – but don’t say I didn’t warn you first!

Each minute, on the minute, for 20 minutes, perform the following bodyweight exercise circuit:

3/side – Sit-thru Pushups
3/side – Three-leg Monkey Lunges
3/side – Hurdler Spinal Rocks

*Maximum score is 20 points, for 20 successfully completed rounds (all sets/reps finished in under 1 minute). If you finish the entire round before the full minute is over, use the remaining time to rest before your next set – catch your breath, shake out your limbs, etc.

Get More Information

TACFIT Warrior has now been released to the public. After pouring over the materials, I’ve found it to be a superb bodyweight training program. Get all of the details including the advantages, drawbacks, and info on who TACFIT Warrior is best suited for:

Click Here to Read the Complete TACFIT Warrior Review

TACFIT Warrior

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CST, CST-KS, NSCA-CPT
Fitness Professional

P.S. If you’ve tried one of the challenge workouts, let us know what you scored in the comments below!

P.P.S. If you have questions about the product itself, see the TACFIT Warrior Review and the accompanying TACFIT Warrior FAQ page.

14 Responses

  1. How will this compare to Tacfit Commando (as far as you know)? Been doing Tacfit Commando, would there be any benefit in getting this?

    • Hi Derek,

      I cover the differences between TACFIT Warrior and TACFIT Commando here:

      http://physicalliving.com/tacfit-warrior-faq-for-consumers/

      Thanks for reading!

      • I second derek’s question, although it looks like you’re on it.

        Here’s what I’m curious about…

        Commando talked about how the exercises themselves would “increase neurological sophistication” and prepare your mind for handling crisis. It appeared that this was supposed to work on a “sub-concious” level with to intentional awareness directly on it by me. And I have found that my perceived “neurological sophistication” has increased, and while commando isn’t the only thing I’ve done towards that end, I’m certain it’s helped. There have been more than a few times when I’ve slipped tripped or started to fall and my sub-concious has busted out a commando-esque move that has literally saved my ass. That’s cool.

        So I’m curious how that sort of sub-concious neurological development relates to the “mind” part of the new tacfit warrior. It sounds like the mind part here is about developing conscious mental strength and focus.

        I’m also curious about the comprehensiveness of the mind part. What I liked about commando was that the only work I needed to do was an analyzation of where I was at strength and skill-wise, then I could just press play, do it, and have a complete fitness system unfold before me. Now sometimes I want to think hard about my workouts myself, or let them flow spontaneously from my environment. But other times, my environment is just four walls and a floor and I just want to press play, let someone else take care of the details, and I’ll focus on movement. And that’s where commando excelled.

        If warrior provides this level of plug and play, “here’s exactly what you need to do to develop mental strength, fortitude, focus, and energy” in essence DOUBLING the content of commandol… then I’m probably pretty excited about that…

        But if it’s psychological self-help tacked onto commando just to round things out then, well, I already have commando, it does what I want, and I can develop mental fortitude through other channels.

        I also can’t seem to be able to find any real concrete examples of what the mental part consists of (like the above challenge videos are good examples of what’s going to be involved physically…).

        Oh and if you can get your review up by the 15,16,17 discount period… that would be cool. ;-)

        thanks!

  2. just listened to this discussion: http://www.ustream.tv/channel/tacfit-warrior-teleconference-with-scott-sonnon-and-steven-barnes

    and it answered some of my questions. here are some highlights as they relate to mental aspects of the program:

    “5-10% overlap with commando” [I find this hard to believe…]
    * meditation / visualization exercises for during and not during exercise
    “breathing is the heart of tacfit warrior”

    “top level of the performance pyramid”

    “fill in the blanks… turnkey… for visualization and goal setting” [:-)]
    * “audio suggestion” during the follow along videos… hypnotic goal setting stuff
    “you do not need to do the goal setting… because i’ve but so much intention in the exercises themselves… they have the neromusuclar impact of increasing the capacity of the brain”
    “workbooks for goal setting”

    “meditation / visualization combined with intense effort means your automatically ‘in the moment'”

    Sounds interesting, and like goal setting and mental conditioning is a HUGE part of the program. Looking forward to your review John!

    • Thanks for posting those notes, Jeremiah. The full product review is published here:

      http://physicalliving.com/tacfit-warrior-review/

      And the FAQ post is here:

      http://physicalliving.com/tacfit-warrior-faq-for-consumers/

      And to answer one of your questions… TACFIT Warrior is plug and play, just like TACFIT Commando. You don’t have to do anything to plan or prepare – all the work has already been done for you. Basically, you’re buying a very similar product to TACFIT Commando (all new workouts, of course), but you also have the option of studying the mental techniques if you’d like. There’s more info about all that in the review.

  3. hi JOHN .IS D TIME REQD FOR WARRIOR D SAM AS COMMANDO .IN HIS CONFERENCE COACH SONNON MENTIONED IT LIKE 6 MIN WARM UP 6 MIN COOL DOWN AND A20 MIN WORKOUT.ARE D EXERCISES SAME IN EACH LEVEL WITH ONLY INCREASED SOPHISTICATION BY EACH LEVEL UNLIKE COMMANDO

    • Hi Ash,

      Yes, the total workout time is the same as in TACFIT Commando. Each level of difficulty is determined by the exercise’s sophistication. More challenging levels contain more challenging exercises.

  4. Aquatic Panda

    Good day John,

    Do you know where I can download an EMOTM timer (audio) that I could play on my mp3 player while working out? I currently do the Lite challenge while looking at our wall clock. lol

    Thanks.

    -Tim

    • Hey Tim,

      I don’t know of any mp3 stopwatch programs. I use the wall clock, too. There are many computer-based stopwatch programs out there that you can program with specific intervals and alarm sounds. Maybe try a Google search for “desktop stopwatch.”

      • Aquatic Panda

        John,

        Glad I’m not the only one using the wall clock. :-p I’ve downloaded quite a handful of those programs but sadly none of them has “Save file as ” option… I guess my only option now would be to buy a Gymboss timer.

        Thanks for the response!

        -Tim

  5. Aquatic Panda

    Hello John,

    I’m kinda stuck at Lite level of the challenge. Apparently, I just don’t have the flexibility to do any advanced variations of spinal rock yet. Would you suggest moving on to Elite level with the other workouts while retaining basic spinal rock?

    Oh and about the timer. I’m a few dollars short for a Gymboss at the moment so I had no choice but to innovate. For someone who has the same issue: (though some features are probably not available for everyone)

    Set alarm on your phone. Then set alarm repetition to 9 or 19. Set snooze to 1 min. And there ya go. EMOTM timer. Optional: change alarm music, default is probably a bit annoying. :-p

    -Tim

    • Hey Tim,

      Feel free to move on with your other exercises, but do keep working on the spinal rock. It might even help to isolate that in your routine and practice it semi-regularly whenever you can to get it up to par.

      I never thought of using a cell phone as a stopwatch, but then again, I don’t have one of those fancy “smart phones.” Good idea!

  6. John, would you mind if I link my Fitocracy in-forum journal to this blog post?

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