There’s normal gym-goer fit, athlete fit, and then there’s military elite fit—a level of conditioning that isn’t about scoring points on a leaderboard or posting gym selfies. It’s about survival. This is proven by the success of military-style training programs and fitness influencers like David Goggins, as well as the rise of Queensland gym chain EMF (Elite Military Fitness). Founded by Leigh Wetton and Scott Freeman—an Army Physical Training Instructor and a Navy Clearance Diver—EMF was built on a deep understanding of the physical and mental demands faced by elite soldiers. What started as a no-nonsense training philosophy has grown into a proven system focused on functional strength, endurance, and resilience.
Australia’s elite military units embody this philosophy to the fullest. If you’re aiming to become a Clearance Diver, Commando, or SASR operator, the physical requirements are as brutal as they are uncompromising. For Clearance Divers, entry tests include a 2.4km run under 10:30, a series of push-ups, sit-ups, and pull-ups, along with rigorous underwater navigation and fin swimming tasks. Commandos must hit a beep test score of 10.1 or higher, run 3.2km in under 14 minutes, and survive grueling selection courses designed to break the uncommitted. SASR candidates, representing the pinnacle of Australian special operations, face a 3.2km run in under 13:30, a 20km pack march with a 28kg load, and a multi-week selection phase that pushes them to their absolute physical and mental limits.
Training for these elite units is more than just lifting weights—it’s about developing full-body strength, endurance, and unyielding resilience. Candidates must be prepared to move heavy loads over long distances, function under extreme fatigue, and adapt to any situation. That’s why elite training focuses on functional movements that replicate the real-world challenges soldiers face.
If you’re serious about getting selection-ready, here’s a sample workout that blends endurance, strength, and functional conditioning, inspired by the training regimens of elite forces:
60-Minute Tactical Workout for Aspiring Operators
All you need: a kettlebell, a backpack loaded with about 10kg (water is heavy), and a pull-up bar.
Warm-up
- 5-minute dynamic warm-up: jogging, high knees, and mobility drills for shoulders, hips, and legs.
START
Run and Ruck Combo
- 800-meter run, followed by a 200-meter march carrying at least a 10kg backpack.
Bodyweight Strength Series
- 25 push-ups
- 30 sit-ups
- 5-10 pull-ups
Endurance
- 400-meter sprint to simulate a high-intensity burst of action
Functional Movement
- 15 burpees
- 20 kettlebell swings (choose a challenging weight while maintaining form)
Rest 2-3 minutes
Repeat 3 times
FINISH
Cool-down
- 10-minute stretching routine focusing on legs, back, and shoulders.
Integrate this workout into your weekly routine, gradually increasing intensity as your strength and endurance improve. And remember, recovery is just as critical as the workout itself—proper rest, hydration, and nutrition will make or break your progress.
Elite Military Fitness isn’t about looking good in the gym—it’s about preparing your body and mind for real-world challenges. It’s a system that transforms raw physical capability into battle-ready resilience. The road to elite fitness is tough, but with the right training and mindset, you won’t just be ready for selection—you’ll be ready for anything.
