Workout Routines

The Secret Service Agent Workout Routine

You might not recognize him, but you've seen Dan Bongino lurking in the background of more pictures than you'd think.

by

Secret Service Agent

Dan's Workout Split

Day 1 - Legs
Day 2 - OFF 
Day 3 - Back 
Day 4 - OFF 
Day 5 - Full Body 
Day 6 - OFF 
Day 7 - Chest

Dan's Workout Routine

 

Day

FEATURED WORKOUT: SUMMER SHRED 2017>>

Exercise

Sets/Interval

Reps/Distance

 1

 Jacob’s Ladder*

 Barbell Zercher Squats

 Walking Dumbbell Lunge

 20 minutes

 5

 1

 1600 feet

 8

 200 yards

 3

 Boxing

 Thai Boxing

 Speed Ball

 Chin-ups

 Band Resisted Inverted Rows

 5 minutes

 5 minutes

 5 minutes

 30 minutes (with rest periods)

 3

 4 rounds

 1 round

 1 round

 To failure

 20

 5

 “Kettles and Quarters”**

 Barbell Deadlifts

 Hyperextensions

 Planks

 Inverted Knee-ups

 Sprint-swing (x2), Sprint-snatch, Sprint-snatch-press (x2)

 5

 1

 2-4 minutes

 1

 8 rounds

 8

 50

 

 50

 7

 Tabata Sprint Training***

 Barbell Bench Press

 Sprint-walk

 10

 16 rounds

 3

*Warm-up
**"Kettles and Quarters" is a routine Dan learned while part of the Secret Service. Dan does this outdoors on a closed road. Sprint 0.25 mi. and do 20 swings with an 88lb kettlebell. Sprint 0.25 mi. and do 20 swings with a 70lb kettlebell. Sprint 0.25 mi. and do 20 snatches with a 70lb kettlebell. Sprint 0.25 mi. and do 20 double-handed kettlebell snatches into military presses with a 53lb kettlebell then sprint the last 0.25 mi and 20 double-handed kettlebell snatches with a 44lb kettlebell. That is one round. Repeat for 8 rounds.
*** Warm-up. Sprint for 20 seconds then walk for 10 seconds. That is one round. Repeat for 8 consecutive minutes.

Secret Service Physical Fitness Test Requirements (Excellent Score)

It is highly encouraged for Secret Service trainees to not only pass, but to achieve excellent scores on the Physical Fitness Test. The same Physical Fitness Test is administered to Special Agents quarterly. After 3 to 4 years of service, Special Agents can apply to be members of the Counterassault Team (CAT). Members of the CAT team must pass the Special Agent Physical Fitness Test and an additional 10-minute snatch test with a 53-lb. kettlebell.

Age - 20-29
1.5-mi. run - 10.16 seconds or less
Push-ups (in 1 min) - 55
Sit-ups (in 1 min.) - 53
Chin-ups (Maximum) - 9

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