ACFT Prep 3.0

ACFT Prep 3.0

Author
LTC Ed Arntson
Duration
8 weeks
Goals
Pass ACFT
About
ACFT Prep 3.0

Upon completion:

Complete full ACFT. (Tuesday or Wednesday of the week following completion of 30 training sessions.)
The structure of this program is:

- 1 week of on-board to establish baseline numbers for the ACFT (especially if no prior baseline) and become familiar with the program’s structure.
- 4 weeks of build. Gradual build & progression from Weeks 1 -4.
- 1 week of de-load. Decrease volume/intensity.
- Assessment week.
Create an account to begin this workout plan and track progress.

Workouts

    Warm up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps
    • Hip flexor stretch
      1 x 10 reps

    6 rounds:

    • Hand Release Push Up
      1 x 14 reps
    • Pull Up
      1 x 5 reps
    • Atomic Abs
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Dip
      1 x 10 reps
    • Kettle Bell Swing
      1 x 10 reps
    • In-step stretch
      1 x 30 second

    4 rounds of:

    • Kettlebell Squat
      1 x 5 reps
    • Jump Squat
      1 x 5 reps
    • Unweighted Squat
      1 x 5 reps
    • Rest
      1 x 30 second

    1 round of:

    • Weighted Pull-up
      Max reps of weighted pull-ups. Start with whatever weight you consider light. Record # of reps completed.
      1 x 10 reps

    1 round of:

    • 2-mile run
      1 x 12 minute

    Warm up .3 rounds of:

    • Bodyweight Get up
      1 x 10 reps
    • Mountain climber
      2 count
      1 x 10 reps
    • Bicycle Crunches
      2 count
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    20 minutes of

    • Run
      1 x 400 meter
    • Ball Slam
      1 x 10 reps
    • Leg Tuck
      1 x 4 reps

    20 minutes of

    • Row
      1 x 500 meter
    • Hand Release Push Up
      1 x 10 reps
    • Sit Up
      1 x 10 reps

    5 rounds of:

    • Bar Curl
      1 x 12 reps
    • Tricep Dip
      1 x 12 reps

    1 round of:

    • Ruck March
      1 x 4 mile

    3 rounds of:

    • Plank
      1 x 60 second
    • Back Extension
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    Warm UP. 4 rounds of:

    • Hand Release Push Up
      1 x 10 reps
    • Sprint
      1 x 10 reps
    • Pull Up
      1 x 50 meter
    • In-step stretch
      1 x 30 second

    4 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    4 rounds of:

    • Reverse Sled Drag
      1 x 25 meter
    • Farmer's Carry
      1 x 25 meter
    • Side Shuffle
      1 x 50 meter
    • Rest
      1 x 60 second

    4 rounds of:

    • Leg Tuck
      1 x 10 reps
    • Rest
      1 x 90 second

    4 rounds of:

    • Run
      1 x 800 meter

    Warm Up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    5 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Ball Slam
      1 x 1 reps
    • Chest Stretch
      1 x 30 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 4 reps

    5 rounds of:

    • Standing Dumbbell Shoulder Flys
      1 x 10 reps
    • Single Arm Dumbbell Rows
      1 x 10 reps

    4 rounds of:

    • Side Plank
      1 x 30 reps
    • Frogger Stretch
      1 x 1 minute

    1 rounds of:

    • Ball Throw
      1 x 8 reps

    Warm Up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps
    • Hip flexor stretch
      1 x 1 minute

    6 rounds of:

    • Hand Release Push Up
      1 x 16 reps
    • Chin Up
      1 x 6 reps
    • Atomic Abs
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Dip
      1 x 12 reps
    • Kettle Bell Swing
      1 x 12 reps
    • In-step Stretch
      1 x 30 second

    4 rounds of:

    • Jump Squat
      1 x 6 reps
    • Dumbbell Squat
      1 x 6 reps
    • Unweighted Squat
      1 x 6 reps
    • Rest
      1 x 30 second

    1 rounds of:

    • Weighted Pull-up
      1 x 20 reps

    1 rounds of:

    • 2-mile run
      1 x 10 minute
    • Rest
      1 x 5 minute

    2 rounds of:

    • Run
      1 x 400 meter

    Warm Up. 4 rounds of:

    • Bodyweight Get up
      1 x 10 reps
    • Mountain climber
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    25 minutes of:

    • Run
      1 x 400 meter
    • Ball Slam
      1 x 2 reps
    • Leg Tuck
      1 x 2 minute

    20 minutes of:

    • Row
      1 x 500 meter
    • Hand Release Push Up
      1 x 10 reps
    • Sit Up
      1 x 10 reps

    5 rounds of:

    • Bar Curl
      1 x 12 reps
    • Tricep Dip
      1 x 12 reps

    1 round of:

    • Ruck March
      1 x 4 mile

    3 rounds of:

    • Plank
      1 x 65 second
    • Back Extension
      1 x 12 reps

    Warm up . 4 rounds of:

    • Hand Release Push Up
      1 x 10 reps
    • Pull Up
      1 x 5 reps
    • Sprint
      1 x 50 meter
    • In-step stretch
      1 x 30 second

    4 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    4 rounds of:

    • Reverse Sled Drag
      1 x 25 meter
    • Farmer's Carry
      1 x 25 meter
    • Side Shuffle
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    4 rounds of:

    • Leg Tuck
      1 x 20 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Run
      1 x 800 meter

    Warm Up. 3 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    5 rounds of:

    • Trap bar deadlift
      1 x 4 reps
    • Ball Slam
      1 x 2 reps
    • Chest Stretch
      1 x 30 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 5 reps

    5 rounds of:

    • Standing Dumbbell Shoulder Flys
      1 x 10 reps
    • Single Arm Dumbbell Rows
      1 x 10 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Side Plank
      1 x 35 reps
    • Frogger Stretch
      1 x 2 minute

    1 rounds of:

    • Ball Throw
      1 x 10 reps

    Warm Up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps
    • Hip flexor stretch
      1 x 1 minute

    6 rounds of:

    • Hand Release Push Up
      1 x 18 reps
    • Chin Up
      1 x 6 reps
    • Atomic Abs
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    5 rounds of:

    • Dip
      1 x 10 reps
    • Kettle Bell Swing
      1 x 10 reps
    • In-step Stretch
      1 x 30 second

    5 rounds of:

    • Jump Squat
      1 x 6 reps
    • Dumbbell Squat
      1 x 6 reps
    • Unweighted Squat
      1 x 6 reps
    • Rest
      1 x 30 second

    1 rounds of:

    • Weighted Pull-up
      1 x 20 reps

    1 rounds of:

    • 2-mile run
      1 x 10 minute
    • Rest
      1 x 5 minute

    3 rounds of:

    • Run
      1 x 400 meter

    Warm Up. 4 rounds of:

    • Bodyweight Get up
      1 x 10 reps
    • Mountain climber
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    30 minutes of:

    • Run
      1 x 400 meter
    • Ball Slam
      1 x 2 reps
    • Leg Tuck
      1 x 2 minute

    20 minutes of:

    • Row
      1 x 500 meter
    • Hand Release Push Up
      1 x 5 reps
    • Sit Up
      1 x 15 reps

    5 rounds of:

    • Bar Curl
      1 x 15 reps
    • Tricep Dip
      1 x 15 reps

    1 round of:

    • Ruck March
      1 x 4 mile

    3 rounds of:

    • Plank
      1 x 70 second
    • Back Extension
      1 x 12 reps

    Warm up . 4 rounds of:

    • Hand Release Push Up
      1 x 10 reps
    • Pull Up
      1 x 5 reps
    • Sprint
      1 x 50 meter
    • In-step stretch
      1 x 30 second

    2 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute
    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    4 rounds of:

    • Reverse Sled Drag
      1 x 25 meter
    • Farmer's Carry
      1 x 25 meter
    • Side Shuffle
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    4 rounds of:

    • Leg Tuck
      1 x 20 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Run
      1 x 800 meter

    Warm Up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    5 rounds of:

    • Trap bar deadlift
      1 x 4 reps
    • Ball Slam
      1 x 2 reps
    • Chest Stretch
      1 x 30 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 6 reps

    5 rounds of:

    • Standing Dumbbell Shoulder Flys
      1 x 12 reps
    • Single Arm Dumbbell Rows
      1 x 12 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Side Plank
      1 x 35 reps
    • Frogger Stretch
      1 x 2 minute

    1 rounds of:

    • Ball Throw
      1 x 10 reps

    Warm Up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps
    • Hip flexor stretch
      1 x 1 minute

    6 rounds of:

    • Hand Release Push Up
      1 x 20 reps
    • Chin Up
      1 x 7 reps
    • Atomic Abs
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    4 rounds of:

    • Dip
      1 x 12 reps
    • Kettle Bell Swing
      1 x 12 reps
    • In-step Stretch
      1 x 30 second

    5 rounds of:

    • Jump Squat
      1 x 6 reps
    • Dumbbell Squat
      1 x 6 reps
    • Unweighted Squat
      1 x 6 reps
    • Rest
      1 x 30 second

    1 rounds of:

    • Weighted Pull-up
      1 x 20 reps

    1 rounds of:

    • 2-mile run
      1 x 8 minute
    • Rest
      1 x 5 minute

    4 rounds of:

    • Run
      1 x 400 meter

    Warm Up. 3 rounds of:

    • Bodyweight Get up
      1 x 10 reps
    • Mountain climber
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    25 minutes of:

    • Run
      1 x 400 meter
    • Ball Slam
      1 x 2 reps
    • Leg Tuck
      1 x 2 minute

    20 minutes of:

    • Row
      1 x 500 meter
    • Hand Release Push Up
      1 x 5 reps
    • Sit Up
      1 x 15 reps

    5 rounds of:

    • Bar Curl
      1 x 15 reps
    • Tricep Dip
      1 x 15 reps

    1 round of:

    • Ruck March
      1 x 4 mile

    3 rounds of:

    • Plank
      1 x 70 second
    • Back Extension
      1 x 15 reps

    Warm up . 4 rounds of:

    • Hand Release Push Up
      1 x 10 reps
    • Pull Up
      1 x 5 reps
    • Sprint
      1 x 50 meter
    • In-step stretch
      1 x 30 second

    1 rounds of:

    • Hand Release Push Up
      1 x 90 second
    • Rest
      1 x 3 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 45 second
    • Rest
      1 x 90 second

    4 rounds of:

    • Reverse Sled Drag
      1 x 50 meter
    • Farmer's Carry
      1 x 50 meter
    • Side Shuffle
      1 x 50 meter
    • Rest
      1 x 60 second

    4 rounds of:

    • Leg Tuck
      1 x 20 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Run
      1 x 800 meter

    Warm Up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    5 rounds of:

    • Trap bar deadlift
      1 x 4 reps
    • Ball Slam
      1 x 2 reps
    • Chest Stretch
      1 x 30 second

    5 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 6 reps

    5 rounds of:

    • Standing Dumbbell Shoulder Flys
      1 x 12 reps
    • Single Arm Dumbbell Rows
      1 x 12 reps
    • Hip flexor stretch
      1 x 30 second

    4 rounds of:

    • Side Plank
      1 x 35 reps
    • Frogger Stretch
      1 x 2 minute

    1 rounds of:

    • Ball Throw
      1 x 10 reps

    Warm Up. 3 rounds of:

    • Jumping Jack
      1 x 10 reps
    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps
    • Hip flexor stretch
      1 x 1 minute

    4 rounds of:

    • Hand Release Push Up
      1 x 15 reps
    • Chin Up
      1 x 6 reps
    • Atomic Abs
      1 x 10 reps
    • Hip swivel stretch
      1 x 30 second

    3 rounds of:

    • Dip
      1 x 10 reps
    • Kettle Bell Swing
      1 x 10 reps
    • In-step Stretch
      1 x 30 second

    3 rounds of:

    • Jump Squat
      1 x 6 reps
    • Dumbbell Squat
      1 x 5 reps
    • Unweighted Squat
      1 x 5 reps
    • Rest
      1 x 30 second

    1 rounds of:

    • Weighted Pull-up
      1 x 10 reps

    4 rounds of:

    • Run
      1 x 400 meter

    Warm Up. 4 rounds of:

    • Bodyweight Get up
      1 x 10 reps
    • Mountain climber
      1 x 10 reps
    • Bicycle Crunches
      1 x 10 reps
    • Frogger Stretch
      1 x 30 second

    20 minutes of:

    • Run
      1 x 400 meter
    • Ball Slam
      1 x 2 reps
    • Leg Tuck
      1 x 2 minute

    10 minutes of:

    • Row
      1 x 500 meter
    • Hand Release Push Up
      1 x 10 reps
    • Sit Up
      1 x 10 reps

    3 rounds of:

    • Bar Curl
      1 x 12 reps
    • Tricep Dip
      1 x 12 reps

    Go for a walk

    • Slow run or walk
      1 x 30 minute

    Warm up . 4 rounds of:

    • Hand Release Push Up
      1 x 10 reps
    • Pull Up
      1 x 5 reps
    • Sprint
      1 x 50 meter
    • In-step stretch
      1 x 30 second

    1 rounds of:

    • Hand Release Push Up
      1 x 60 second
    • Rest
      1 x 2 minute

    2 rounds of:

    • Hand Release Push Up
      1 x 30 second
    • Rest
      1 x 60 second

    3 rounds of:

    • Reverse Sled Drag
      1 x 25 meter
    • Farmer's Carry
      1 x 25 meter
    • Side Shuffle
      1 x 50 meter
    • Sprint
      1 x 50 meter
    • Rest
      1 x 60 second

    3 rounds of:

    • Leg Tuck
      1 x 20 reps
    • Rest
      1 x 90 second

    5 rounds of:

    • Run
      1 x 800 meter

    Warm Up. 4 rounds of:

    • Trap bar deadlift
      1 x 5 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    4 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Chest Stretch
      1 x 30 second

    4 rounds of:

    • Incline Dumbbell Chest Press
      1 x 8 reps
    • Weighted Pull-up
      1 x 5 reps

    4 rounds of:

    • Standing Dumbbell Shoulder Flys
      1 x 10 reps
    • Single Arm Dumbbell Rows
      1 x 10 reps

    3 rounds of:

    • Side Plank
      1 x 30 reps
    • Frogger Stretch
      1 x 1 minute

    1 rounds of:

    • Ball Throw
      1 x 5 reps