Israeli Commando TACFIT Challenge: Man Up!
November 5, 2009 – 11:43 amHaving just returned from Israel, a stream of requests have appeared for the workout everyone keeps hearing about: the Israeli Commando TACFIT Challenge. Before I share the workout with you, honor must be paid to the warriors who use this workout.
Here, Alberto Gallazzi - CST Head Coach, TACFIT Team Leader, CST Italy Director and Bodyguard to the Prime Minister of Italy, and I stand with Maor Bashan, Krav Maga Chief Instructor for LOTAR: the Israeli Counter-Terrorism School. The Commander and his staff brought us into the headquarters to discuss their training program, and allow us to sign their guestbook along other esteemed visitors.
Here you see us after a grueling session that managed to disintegrate all of our shirts. LOL. These young men were true warriors and threw their bodies into every exercise with zeal and vigor. Alberto and I felt truly honored to train these soldiers.
Thanks must be paid to the instructors, such as those from BAD8: the Army Krav Maga Instructor School who took us on a tour of their facility.
Great gratitude to Dr Dennis Hanover of Survival Jujitsu who hosted us to train members of various units including the secret service and navy seals. Dr Hanover is a truly inspirational man dedicated to the history and valor of his people.
And special thanks to our hosts, LTC Chaim Peer and KAPAP Chief Instructor David Arama. Both LTC Peer and David Arama will be launching our official Israeli representation at the Tel Aviv University Multi-Fight Sports Club.
Alberto and I had an amazing visit, and left the country with a profound respect for its people and country. We were able to see amazing sites, such as the Golan Heights and Jerusalem (as well as many others like the River Jordan and the Sea of Galilee.)
I am reminded of the lesson I learned in my years in Russia studying with General Alexander Retuinskih, Founder of the ROSS System. It’s not what you fight with, but what you fight for that makes a warrior. Not hate of what’s in front of you but love of what’s behind you. General Retuinskih taught me that what separates the warrior from the hero is the discretion to yield when battle brings greater suffering, and to boldly act even when no one will know of your deeds. Valor over vanity. The following photo is a collection of the shrapnel removed from KAPAP Leader LTC Chaim Peer.
Many pieces still remain embedded in his body. Fitness matters to men like this. It’s not a hobby. It’s not ego. It matters. That is why I consider it a privilege to be hosted by these warriors. Because it’s an opportunity to save lives and prevent injuries and pain… for those who are trying to protect innocents.
In honor of these warriors, we’re modifying the TACFIT logo of the crossed Clubbells atop the Florian Cross (St. Florian is the patron saint of firefighters), to bear the bats wings, to fly silently and safely into and out of harm’s way.
That said, let’s get to working, my friends. We become warriors every day, but only by diving headlong into our training. The following video was created by CST Coach, TACFIT Team Leader and Bellingham Fire Department Captain Christian Carson. Post your numbers when you’ve given it your first shot!
The Israeli Commando TACFIT Challenge
This is the intermediate level skill version and intermediate level fitness version of the workout. Advanced skills are too difficult unless you’ve mastered the intermediate level. However, if you’re gutting it out and can perform the 6s. The advanced fitness level version of the program is with 8 reps per exercise; beginning fitness 4 reps each.
Each minute on the minute for 20 minutes; finish 20 rounds in 20 minutes of:
- 6 Quad Hops to Flat Foot Squat
- 6 Knee Drop Spinal Rocks to Butterfly
- 6/6 Springing Tripods
- 6/6 Swinging Planks.
If you don’t get all of the reps finished in 60 sec, you don’t get credit for the round! You start the next round as soon as the next minute begins, whether you finish the prior round and get credit for it or not!
Scott Sonnon
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13 Responses to “Israeli Commando TACFIT Challenge: Man Up!”
Looks like a challenge I am going to have to take on! Good one Scott!
By Bill Long on Nov 5, 2009
Looks ow-wie! Looks intriguing! I’ll do it. Did a similar one first time today that Adam Steer posted: 1) 20 quad hops 2) 10 mountain climbers 3) 5 spinal rocks to standing. As many as I can in 20 mins.
I’ve been hitting it hard lately, but this one pounded me. I was only able to get out 11 sets in 20 mins. Not used to it. I will be.
How high off of the floor are the parallettes in this vid?
P
By Paul Perez on Nov 5, 2009
Paul, you don’t need parallettes. You can do the same on the floor.
By Scott Sonnon on Nov 5, 2009
Like in Forward Pressure. Right. Thanks, Scott!
By Paul Perez on Nov 5, 2009
Hi Scott. I finished BBFFL last sunday - ultimata challenge. I have waited to hit again! Woke up early today - 20 min Intu-Flow and let it Rock: Man Up Score 20/20! Awesome workout - Thanks! Good start to Friday!
By Henri Henell on Nov 6, 2009
I’m in! Looks amazing!
Will let you know how i get on!
;-)
By CHRISTIAN VILA on Nov 6, 2009
This looks horrible. And a challenge. I like it that you used music by The Posies in this clip.
By Jeroen on Nov 7, 2009
Coach, sometimes I wonder about the exercises you chose for various workouts, but having been one who was in a front-line military unit, I can say from experience that they are very functional and have real-world, immediate application. For example, each one of those four exercises, I can see their expedience for getting out of harm’s way or charging into it. Great stuff, here!
By Kevin Dougherty on Nov 8, 2009
Hey Coach…just checking in. Jim and I went through this monster of a challenge this morning and scored 20/20 but at around round 8 I found myself questioning why I was doing this to myself. The answer came as the 20th round was completed and the sense of accomplishment set in. Completed each round with approximately 9-12 seconds of time left in the round.
Thank you for this…it was awesome!
By John Wolf on Nov 9, 2009
John, you and Jim are animals! Love it. :)
By Scott Sonnon on Nov 9, 2009
What is the main purpose of the Spinal Rock/fly? is this like a crunch, or more of a mobility drill?
Thanks
By joe on Nov 13, 2009
Joe, it is both, and it is also tactically-relevant as an exercise. Check out my DVD “Be Breathed” for deeper explanations.
By Scott Sonnon on Nov 13, 2009
Since some people alleged that my credentials are fakes, because of the quality of the images, I had the originals removed from their picture frames and scanned in directly.
One individual, the President of the American Sambo Association (not an official representative organization for FIAS - the international Sambo governing body) directly works with someone who was physically present at my SAMBO Master of Sport presentation (Dayn Derose who also received his that day, in front of 39 witnesses), and yet, he’s actively seeking to incite this virtual lynching. More political bullshit with the usual suspects.
My Sambo Master of Sport is 11X14 and doesn’t fit my scanner, so I originally scanned it from several angles and assembled them so it would like nice with the scrolling. Evidently this was ground for calling it a “fake” so I rescanned the originally at the dimensions of my scanner’s 8X11 capacity. The original document used for the LOTAR cert was grabbed from Maor Bashan’s Facebook page when he posted it for me, but evidently because it didn’t have signatures, it was called a “fake” too, so I scanned the original in.
I’ve included the originals and updated them in this article. To those of you anonymous and overt agendized politickers: STFU, and let the grown-ups continue without interruption.
By Scott Sonnon on Dec 2, 2009