Survey Corps Workout [ How-To ] [ One Set ] by #DAREBEE (opens in new tab)

Survey Corps is a tribute workout that moves like a quick deployment: short bursts, clean commands, no wasted motion. The structure is a repeating pattern of 10-count sprints and 10-count strikes, with a single “signal flare” in the middle: one jump knee tuck. You open with high knees to spike the engine, hit the knee tuck as a brief power check, then return to high knees so the heart rate doesn’t get to settle. From there, punches slot in between more high-knee bursts, keeping you upright an...