GRC-WOW: The Bodyweight Philosophy: Part 2

GRC WOW: Bodyweight Philosophy: Part 2
Cadre: Patrick

This week, Cadre Patrick brings us the second installment of his awesome Bodyweight Philosophy, which is focused on getting the most out of your body by using your body. In case you missed Part 1, check it out here.

Enjoy good livin’ brought to you by Cadre Patrick!


The warm-up

  • Glute Bridges, 3×15 (This movement activates the glutes and hamstrings, which are responsible for hip extension and hip abduction.)
  • Hurdler Stretch, 2×2 per leg
  • Jumping Jacks, 50
  • Arm rotations, 20 Forward/20 Back
  • 1-Mile Run

Many don’t realize that serious muscle and strength can be built with just bodyweight exercises.

The workout

Total time: 25 minutes

Instructions: Complete at least 3 rotations of the following circuit:

  • 20 x 2 dive-bombers
  • 20 x 3 burpees
  • 20 x 3 jump squats
  • 20 x 3 chair dips (chair required…no sh*t!)
  • 20 x 3 planks
  • 20 x 3 flutter kicks
  • 20 x 3 crunches
  • 20 x 3 push-ups


  • You can leave out the run and do as many circuits as necessary.
  • You can also incorporate 100-meter wind sprints between the exercises, then do the 1 mile run at the end.
  • Of course, you can add body-weight such as armor, weighted vest or a weighted GORUCK if you have it.
  • To increase the challenge, try adding just one or two pieces of equipment: a dumbbell, a kettle bell, a jump rope, a medicine ball, or a chin-up bar, for example.


Goruck Challenge Cadre PatrickAbout Patrick:

Patrick is a GORUCK Challenge Cadre, a former Marine and current member of the US Navy. He has over eight years of operations as a member of Navy Special Warfare and is looking forward to passing on his love of the maritime environment to GORUCK participants.

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5 comments… add one
  • Stevo of Townsville, QLD, Australia

    Thanks guys, more great stuff.
    Appreciate all the WOWs, not sure my boys at work are that happy!!! Less junk food and a better attitude and they WILL appreciate it!


  • Todd

    I have a question about the workouts reps. I see that its for 25 mintutes, and that its good to get in 3 rotations. But what does 20 x 3 mean? Do 3 sets of 20 in the rotation? if so, is there there rest in between each set of 20? Sorry if this was already explained or I am too blind this morning not to see it.



    • Hi Todd,
      To answer your question, Patrick doesn’t specify the rest periods between each exercise, so I just work at my own pace. I’ll rest for about 30 seconds between each set and exercise and about 2 minutes between rotations. 20 x 3 = 3 sets of 20 repetitions for a given exercise, meaning one rotation would produce 60 repetitions for that exercise. Don’t worry about the “25 minutes” so much as getting all your reps in. Clock your time the first day you do this and see if you can beat your time the following weeks.

      Let me know if that clears things up for you.

      • Todd

        Perfect, thanks for the information.

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