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Sample Fitness & Firearms Workout

By Rick Hogg

Owner & Lead Instructor, War HOGG Tactical

29-Year U.S. Army Special Operations Combat Veteran

Discover Rick Hogg's practical Fitness & Firearms workout: combine functional strength, cardio, and dry fire drills to build real-world combat performance. Train smarter, get the sample session now at War HOGG Tactical
The sign speaks for it self.

This is a practical, real-world example of how I structure a Fitness & Firearms workout training session at the garage gym, aka the War HOGG Tactical combat training center, combining functional fitness with dry fire to spike your heart rate, build resilience under fatigue, and sharpen gun handling skills. The goal at War HOGG Tactical is efficiency: train hard, stay accountable, and get better every day without wasting time.


Safety Reminder  

  • Always ensure your firearm is unloaded and clear, no live ammo in the dry fire area.

  • Conduct dry fire in a safe, private space (indoors only) where no one can mistake it for a real threat.

  • Know your local laws and surroundings.

  • Pre-plan everything and log it in The Firearms Training Notebook (available at warhogg.com and the War HOGG Tactical Amazon Store).


Fitness & Firearms Workout Overview  

  • Duration: 45–60 minutes

  • Focus: Cardio warm-up → Functional strength circuits → Dry fire drills between sets → Repeat cycles

  • Equipment Needed: Gun belt with holstered pistol (unloaded), dummy mags/snap caps, PACT timer (or phone app), sandbag (GORUCK or similar, 50–100 lbs depending on fitness level), kettlebell, pull-up bar/TRX, heavy bag or Century BOB (optional), jump rope or rower.

  • Dry Fire Emphasis: Draws from holster, presentations, reloads, malfunction clears, transitions, one-handed manipulations, strong/support hand only.


Fitness & Firearms Sample Session Structure

  1. Warm-Up / Cardio (10–15 minutes)  

    • Short run (or equivalent on rower/jump rope/bike) to elevate heart rate.

    • Goal: Get breathing heavy and break a sweat early—mimics adrenaline dump in a real encounter.

    • Sometimes we will streach our legs with a 3-5 mile run.


  2. Fitness & Firearms Workout Circuit (Repeat 3–5 rounds, depending on time/energy)


    We try to focus on a push, pull, squat, hands and core exercises for that daily set


There are a couple of ways to execute your fitness & firearms workout routine. I personally prefer do all the exercises of that set and focus on that one core dry fire skill (ie draw from concealment) for that workout.


Another option is to dry fire between every exercise, you could keep the same dry fire skill, or mix it up as listed in the sample workout.


Perform one strength exercise → Immediately gear up (gun belt on) → Run 1–2 dry fire drills → Strip gear → Rest/recover briefly → Next exercise.

  • Exercise 1: Sandbag bear hug carry (50–100m or around garage/gym) or sandbag shouldering.

    → Dry Fire: 10 perfect draws from holster to presentation (focus on smooth, efficient motion; use timer for par times).

  • Exercise 2: Pull-ups or TRX rows (8–12 reps).

    → Dry Fire: 5–10 speed reloads (drop mag, insert fresh, rack if needed; emphasize retention and efficiency).

  • Exercise 3: Kettlebell swings or goblet squats (15–20 reps).

    → Dry Fire: 5 malfunction clearance drills (tap-rack-bang simulation) or one-handed manipulations.

  • Exercise 4: Heavy bag rounds or Century BOB strikes (3 × 1-minute rounds).

    → Dry Fire: Strong-hand only and support-hand only presentations/draws (5 each side).

  • Exercise 5: Core circuit (planks, Russian twists with sandbag, leg raises—2–3 minutes total).

    → Dry Fire: Transitions from ready to target, or one-handed reloads/malfunction clears.


  • Cool-Down / Finisher (Optional, 5–10 minutes)  

    • Light mobility work or additional cardio.

    • Final dry fire block: Run a full "stress combo" (e.g., 5 draws + reload + malfunction clear + strong-hand only shots).

    • Log everything: Times, reps, observations, what felt good/bad, what to fix next session.


Progression Tips  

  • Start conservative, focus on perfect reps over speed.

  • Use a timer to track par times and shave .05–.10 seconds as you improve.

  • Add volume gradually (more rounds, heavier sandbag, longer dry fire blocks).

  • Once comfortable, take this concept to the range: Incorporate live fire after physical duress (e.g., sandbag carry → 5-shot freestyle, as in our course iterations).


Experience Not Theory

This isn't theory, it's what I do daily to stay sharp after 29 years in Special Operations. It bridges the gap between gym strength and combat performance. Track it, stay consistent, and you'll notice the difference in your speed, accuracy, and composure under stress.Train like your life depends on it, because it does. Be 1% better every day.


Grab your copy of The Firearms Training Notebook at warhogg.com to plan and track sessions like this. Check warhogg.com for upcoming courses, videos, fitness & Firearms workout, and more Words of Wisdom.


Train hard, stay safe, and I'll see you "On The Range" – Rick


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Rick Hogg is the owner of War HOGG Tactical, and is a 29 year US Army Special Operation Combat Veteran, as well as an SOF K9 handler, that has taken his 13 combat deployment, both Iraq and Afghanistan, and teaching experience as a Special Forces Advanced Urban Combat (SFAUC) instructor and harnessed them into a combat proven techniques training company, War HOGG Tactical, Inc.


Veteran owned, War HOGG Tactical, Inc. a North Carolina firearms training company that travels the country teaching firearms training, tactical training and K9 training to civilians, military and law enforcement agencies teaching through combat proven techniques and experience to improve students marksmanship proficiency. War HOGG also conducts product development and product field testing along with a variety of consulting services in the defense, firearms and entertainment / film industry.


War HOGG Tactical also offers free law enforcement firearms training via Project Officer Survival with support from our industry partners. If you are interested in hosting a free law enforcement training course send us an email for more info.


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