Royal Marines

Can you handle this Royal Marine Commando workout?

The Royal Marine Commandos are a small elite force. Numbering less than 9 thousand, the standards are extremely high. A company called Grizz Phys was founded by two of them. Since then, they have been putting together brutal workouts to get in elite shape. Be warned, this is a smoke session workout. If you are unfamiliar with any term, a quick internet search will show the exercise, and recommendations for proper form. Are you ready to give it a go?

Workout: conditioning

For time

To begin with a 3 mile run.


  • 100 Pull Ups
  • 80 Hanging leg raises

Using weight:

  • 60 Overhead squats
  • 40 Overhead lunges
  • 20 Power snatch

It is recommended to use a 35lbs to 50lbs kettle bell for the weighted exercises. Alternate hands as needed.

  • Pull ups = Rows using TRX, rings, or straps
  • Hanging leg raises = Floor leg raises
  • Overhead squats = Air squats/ goblet squats
  • Overhead lunges = Kettlebell swings
Grizz Phys

The Royal Marines who designed this workout completed it in 37 minutes. Furthermore, the time cap is 50 minutes. So you need to try to pace yourself to complete it under that. Additionally, they recommend splitting the pull ups into sets of 10.

The original workout posting states “Conditioning refers to exercise that increase your strength, speed and endurance. Conditioning workouts can trim fat, increase muscle tone and prepare your body for the rigors of intense sports or or activities.” Furthermore it states “For most athletes, 2 to 3 hard conditioning workouts a week are more than enough to sustain a high level of fitness.” They end by saying “Too much and you risk buying yourself out.”

Their Instagram page @grizz_phys features daily workouts and general fitness advice. Are you willing to give this challenge a shot? Post your times below! Make sure to only do exercises within your limits and do not injure, or overtrain yourself. Follow all recommendations of your medical health provider. However, don’t forget to be safe and have fun!

Know what we're sayin fam?

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