The Gas Station Ready Workout

There are few things tougher than going to a gas station for the first time when you are lost. You have to navigate through an unfamiliar landscape, and find your way back home before it gets dark out…

The “Gas Station Ready Workout” is a fitness program that was created by the United States Department of Defense. It’s goal is to prepare soldiers for combat in just 6 weeks. The workouts are done at a gas station, and they can be completed in 4 minutes or less. Read more in detail here: gas station ready shirt.

Note from the editor: This is a guest post by Adam benShea of Jailhouse Strong. Their slogan is “gas station ready,” which means that if you’re filling up on gas at 3 a.m. and some wild-eyed degenerate approaches you demanding your money/ride/lady, are you ready to deal with the situation? This exercise will assist you in getting there.

Looking for a workout at home or at a hotel?

This is a great interval workout if you’re short on time but want to get a lot of bang for your money. It may be done as a stand-alone exercise or as a method to wrap out a pig iron session. This interval circuit, unlike MMA and boxing intervals, prepares you for the kind of confrontation you could encounter after a night of tomcatting at your local beer peeler bar. That is, it is forceful and fast.

Because of the way it simulates the act of resisting a takedown, the sprawl (essentially a burpee without the pushup or leap, when you let your hips fall to the ground while arching your back upward) is included (a common feature of any no-rules fight). The sprawl also assists you in get used to moving on your feet and on the ground (an often overlooked aspect of a real knock-down, drag-out fight). Those who have not practiced this maneuver will be doubled over and out of gas in genuine unarmed fighting. A normal burpee may be swapped for a sprawl to make the activity more challenging.

The System

Strikes with the left and right elbows
Sprawl
Kneel to the left/kneel to the right
Sprawl

Day 1

Within 20 seconds, complete the circuit as many times as possible, then rest for 20 seconds. Complete the game five times.

Day 2

Within 30 seconds, complete the circuit as many times as possible, then rest for 20 seconds. Complete the task ten times.

Day 3

Within 30 seconds, complete the circuit as many times as possible, then rest for 10 seconds. Complete the game five times.

Day 4

Within 30 seconds, complete the circuit as many times as possible, then rest for 10 seconds. Complete the task ten times.

Listen to our podcast with Josh Bryant of Jailhouse Strong for additional ideas on how to become “gas station ready” using bodyweight exercises:

The “fitness milestones” is a fitness program that has been around for over 30 years. It has helped people achieve their fitness goals and it is still going strong today.