Dr Mike Israetel takes on a Navy SEAL style workout including all the major compound lifts, broad jumps and a running test.

You repeat the 1km run and the workout station eight times, powering through moves like burpee broad jumps, rowing, sled push, and the Farmer’s carry.

Burpee Broad Jumps: Blend two challenging exercises—the burpee and broad jump—for 80 meters. Rowing: Perform a total-body killer, rowing on the Concept2 rower for 1km/1,000 meters.

Burpee broad jumps: You do a burpee, then jump forward with a wide stance as far as you can, and repeat that for 80 total meters. This is cardio burner that smokes your core too.

The exercise in question activates more muscle groups simultaneously, burns more calories per minute, and builds functional strength that translates directly to real-world activities.

‘Come on Luce,’ I yelled, as we approached station four – broad-jump burpees. From that point, time sped up. It was onto the 1000m row, which we broke down into four manageable 250m bursts.