Program Description
The MARSOC Short Card is a high-intensity, full-body bodyweight circuit developed by the U.S. Marine Corps Forces Special Operations Command. It’s designed to build muscular endurance, cardio capacity, and mental toughness with minimal space and no equipment. Perfect for military prep, field workouts, or daily conditioning.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodyweight Fitness, Muscle & Sculpting
- EquipmentAt Home
- Program Length1 week
- Time Per Workout30 minutes
- CreatedJul 29, 2025 12:01
- Last EditedAug 03, 2025 03:19
Summary
The MARSOC Short Card is a dynamic one-week program designed to challenge your strength and endurance with just one workout per week. This bodyweight routine includes a variety of exercises such as push-ups, squats, and burpees, targeting major muscle groups to enhance your overall fitness. Perfect for at-home training, this program is ideal for those looking to maximize results in minimal time. Get ready to push your limits and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.3%
Other
18.3%
Triceps
14.7%
Front Delts
11%
Quadriceps
9.2%
Glutes
9.2%
Abs
8.3%
Hamstrings
5.5%
Adductors
2.8%
Lower Back
2.8%
