SWAT Operator
Merit One Performance Group
Functional Fitness, Law Enforcement, Tactical / Military, Tactical, Strength & ConditioningThe Merit One SWAT Program was built by Navy Veterans, current SWAT operators, former competitive Crossfit athletes, and experienced coaches who understand the physical demands of the job firsthand. We created this program to bridge the gap between traditional fitness and real-world tactical performance, developing strength, endurance, speed, durability, and resilience with purpose-not random workouts. This program is designed for current and aspiring SWAT operators, law enforcement, military personnel, and anyone committed to performing at a higher standard, this program prepares you to excel when it matters most-on the street, during selection, and under pressure.
Warm up
A
400m easy run 2 Rounds of: 10 Air Squats 10 Alt Forward Walking Lunges 10 Glute Bridges 10 Broad Jumps
B
Back Squat
5 x 5 @ 75 %
C
Bulgarian Split Squat
3 x 8
D
Partner Nordic Hamstring Curl
3 x 6
Conditioning
E
Tactical Engine
5 Rounds of: 800m Run 25m Heavy Sled Push 25m Heavy Sled Pull 20 Sandbag Walking Lunges (men: 80/ women: 60) - Rest 2 min Between Rounds - Substitutions: Dumbbell Front Rack Walking Lunges (men: 40's/ women: 30's)
Finisher
F
3x (1 minute) Front Rack Sandbag Hold You will complete 3 sets of 1 minute each/ with around 2 minutes rest between sets.
A
Bench Press
5 x 5 @ 75 %
B
Weighted Strict Pullup
5 x 5
C
Strict Press
4 x 8
Tactical Engine
D
4 Rounds of: 1,000m SkiErg or Row 50m Dumbbell Farmers Carry (men & women use between 70 and 100lbs.) 20 Burpees 25 Push-ups - Rest 2 min between rounds - * Scale the farmers carries to the appropriate weight if need be. If you dont have access to SkiErg use a rower, if either is not available run.
Finisher
E
Grip Work: 3 sets of Dead Hangs to Failure Rest as needed.
Active Recovery Run
A
Alternate between: 800m Easy Run 400m Brisk Walk Goal: Accumulate a total of 3 miles You will run 800m then walk 400m continue alternating between this until you achieve a total distance of 3 miles.
Recovery
B
Walk an additional 5-10 minutes at a slow conversational pace to slow heart rate.
Warm up
A
1,000m Row 2 rounds of: 10 inchworms :30/:30 Couch stretch 10 Kettlebell sumo high pull (light)
B
Deadlift
5 x 5 @ 75 %
C
Push Press
5 x 5
Tactical Engine
D
6 Rounds of: 400m Run 15 Sandbag Hang Cleans (moderate weight) 15 Box Step Overs (20 inch box) 50m Light Sled Push (sprint) - Rest 90 sec. between rounds - * Pick a weight for the sandbag hang cleans that you can complete the 15 reps without having to break multiple times. ** Sled push weight is light it should be a sprint push.
Finisher
E
4x 100m Sprints Sprint hard/ walk back to start rest 1 minutes between sprints
Warm up
A
200m Run 500m Row Dynamic full body stretching (your choice)
Tactical Chipper
B
For Time: 1,000m Run 50m Heavy Sled Push 50m Heavy Sled Pull 1,000m Run 100m Sandbag Carry (Heavy) 1,000m Run 100 Forward DB Walking Lunges (men:50's/ women: 35's) 1,000m Run 50 Burpees 1,000m Run 50m Sandbag Drag (Heavy) 1,000m Run *Head down and grind! Control your pace don't come out too fast.
Cool Down
C
10 minute easy Assault Bike Conversational pace use this time to flush muscles and slow breathing.
Outside Run
A
"Old School" Outside Run Run for 45-60 minutes (Zone 2 pace) * If your body is feeling good throw on a Tactical vest or weight Vest, no more than 35 lbs.
Coach Josh
Navy Veteran. Active SWAT Sergeant. Former Competitive Crossfit Athlete. Josh has 15 years of Functional Fitness experience, he combines real-world tactical experience with proven coaching to help athletes become stronger, faster, and more resilient. Josh is dedicated to building better humans.
Coach Courtney
Navy Veteran. Nurse. Former Competitive Crossfit Athlete. With 15 years of functional fitness experience, Courtney brings a unique blend of healthcare knowledge, elite fitness, and coaching expertise to help athletes perform at their best.
Your profession demands more than average training, and your preparation should reflect that. Whether you're preparing for SWAT selection, maintaining operational readiness, or striving to become the most capable version of yourself, the Merit One SWAT Pro
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Sergio
SWAT Operator
Verified Athlete""Ive followed countless fitness programs throughout my career but Merit One stands apart.""
John
SWAT Operator
Verified Athlete""Been working with the Merit One coaches for a while now and they truly care, I trained intermittently with them when I was preparing for my SWAT Selection.""
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SWAT Operator
SWAT Operator
SWAT Operator
