After Scott Sonnon released the Israeli Special Forces challenge workout, email started flooding in. Most people were quite impressed by the difficulty and intensity of the workout routine. However, there were just as many people who said that the workout was TOO difficult.

Even though the Tacfit Commando program builds you up from the ground up, taking you from a completely beginner level to advanced movements, I can see why you would want to try and easier version of the Israeli Special Forces workout, before you took a chance at the full TacFit Commando routine.

The new version involves four movements: The Revolving Table, Push Plank Knee, Basic Spinal Rock, and Quad Press. Perform 2 Repetitions of each exercise, before moving onto the next movement.

You will score this workout. So, if you are able to do 2 repetitions of each movement, or 8 repetitions total within a 60 second time period, then you get a point for that round. You are to continue in this manner for 20 rounds, focusing on completing all movements under 60 seconds.

Once you score 20 points in 20 minutes, then move up to 4 repetitions of each exercise. Score yourself in the same way. After completing this level, up the repetitions to 6, and start over. Once you are able to do 6 repetitions of each exercise, or 24 total repetitions in under 60 seconds for 20 rounds, then you are ready to tackle the full TacFit Commando program!

Here’s Scott Sonnon showing you how to perform all the movements: