Dirty Scurve Workouts

Created by a conglomerate of passionate PJ and CCT trainees, commonly referred to as “Cones”.  These workouts were designed by the Conefit crew specifically for Pararescue, TAC-P and Combat Control trainees. The weekly plans are comprised of pool, strength and cardio workouts to better prepare for Assessment and Selection courses.

Each week of workouts typically include a great quote, honoring of an service member, strength, cardio and pool workouts. Some weeks are more comprehensive than others.

dirty scurve workout

*DISCLAIMER* The Conefit crew are not certified strength & conditioning professionals; just a passionate crew that created workout ideas.  Perform at your own risk. There are many workout options out there, including Conefit. We recommend Team ST– head coach AN is a strength & conditioning coach, AFSPECWAR operator, and purposely created Team ST for A&S and to reduce the likelihood of injury.

(Also some of the dates on the workout show duplicate weeks, but all 43 pdfs are different)

The Workouts
(pdf format)

(Some of the dates on the workout show duplicate weeks, but all 43 pdfs are different)

Download ALL 43 Workouts in a ZIP file

Individual Workouts

#1 The Dirty Scurve (Mar 28 – Apr 2)

#2 The Dirty Scurve (Apr 4 – 9)

#3 The Dirty Scurve (Apr 11 – 15)

#4 The Dirty Scurve (Apr 18-22)

#5 The Dirty Scurve (Apr 25- 30)

#6 The Dirty Scurve (May 2 – 7)

#7 The Dirty Scurve (May 9 – 14)

#8 The Dirty Scurve (May 16 – 21)

#9 The Dirty Scurve (May 23 – 27)

#10 The Dirty Scurve (May 30 – June 3)

#11 The Dirty Scurve (June 6-10)

#12 The Dirty Scurve (June 13-17)

#13 The Dirty Scurve (June 20-24)

#14 The Dirty Scurve (June 27- July 1)

#15 The Dirty Scurve (July 4-8)

#16 The Dirty Scurve (July 11-16)

#17 The Dirty Scurve (July 18 – 23)

#18 The Dirty Scurve (July 25 – 30)

#19 The Dirty Scurve August (1 – 6)

#20 The Dirty Scurve (August 8 – 13)

#21 The Dirty Scurve (August 15 – 20)

#22 The Dirty Scurve (August 22 – 27)

#23 The Dirty Scurve (Aug 29 – Sept 3)

#24 The Dirty Scurve (Sep 5 – 10)

#25 The Dirty Scurve (Sep 12 – 17)

#26 The Dirty Scurve (Sep 19 – 24)

#27 The Dirty Scurve (Sept 26 – Oct 1)

#28 The Dirty Scurve (Oct 3 – 8)

#29 The Dirty Scurve (Oct 10 – 15)

#30 The Dirty Scurve (Oct 17 – 22)

#31 The Dirty Scurve (Oct 24 – 29)

#32 The Dirty Scurve (Oct 31 – 6)

#33 1-17 The Dirty Scurve (Feb 4 – 11)

#34 2-17 The Dirty Scurve (Mar 13 – 18)

#35 3-17 The Dirty Scurve (Mar 20 – 25)

#36 4-17 The Dirty Scurve (March 27- April 1)

#37 5-17 The Dirty Scurve (April 3 – 8)

#38 6-17 The Dirty Scurve (April 10-15)

#39 7-17 The Dirty Scurve (April 17-22)

#40 8-17 The Dirty Scurve 2017 (April 24-29)

#41 9-17 The Dirty Scurve (May 8-13)

#42 10-17 The Dirty Scurve (May 15 – 20)

#43 11-17 The Dirty Scurve (July 17-22)