ACFT Preparation Plan v2.0

ACFT Preparation Plan v2.0

Author
LTC Ed Arntson
Duration
8 weeks
Goals
Pass ACFT
About
This workout plan is created by LTC Ed Arntson and published here with his permission.

Updates from v1.0:

- More focused preparation for the Sprint-DragCarry event.
- Standing power throw technique work each week.
- Lifts designed to help create more explosiveness for the standing power throw.
- Added Kettlebell swings to assist with hip explosion, lower back + core strength – all required for the standing power throw.
- Hip stability complex + shoulder durability work.
- Wednesday, or mid- week, moderate/easy paced run or foot march (unit dependent).
- No prescribed training on the weekends. This program is designed for five (5) training sessions per week.

Maintained from v1.0:
- Trap bar dead-lifts. Soldiers must improve their form + technique on this lift.
- Pull-up + leg tuck exercise. I received a lot of positive feedback that this exercise really helped prepare Soldiers for the leg tuck event.
- Threshold/tempo running or interval training after strength training. This is a cornerstone of the program and helps prepare Soldiers to run hard
after challenging strength training.
- Planks. The first area to fail – based on my observations – with hand-release push-ups is the core. Planks help to develop a rock solid core that
won’t wobble in the second minute of the hand release push-up event.
- Interval push-up/pull-up/squat work. These sessions are absolutely critical to developing endurance for the push-ups, leg tucks, and sprint-drag-carry event.

For those unfamiliar with the first program, the concept of difficult but doable (DBD) is that a Soldier works up in weight through his/her sets until
they reach a weight that is DBD. The goal throughout the program is to reach the DBD weight earlier in your sets so that you are working at a
challenging weight across multiple sets.

For the threshold pace, use the tempo pace in the 2-mile run charts as a guide.

The hand-release push-up is the “T” hand-release push-up.

The Army’s ACFT website provides a detailed explanation of each exercise:

https://www.army.mil/acft/

Unfamiliar exercises can be found at:
https://mtntactical.com/category/exercises/

This program is designed to be 8-weeks long. 4 weeks of build, 1-week of de-load, 2 more weeks of build and then a de-load week heading into testing week.

*Please use the repetitions listed in this program for exercises like dips, push-ups, pull-ups or leg tucks as a guide, not as a concrete number that must be strictly followed. Some Soldiers and leaders may be able to do more repetitions than prescribed below, and others less. The key point here is to work through the full range of motion on these exercises, and then progress them steadily throughout the program.*

Train hard. Train smart.
Create an account to begin this workout plan and track progress.

Workouts

    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 3 reps
    • Hand Release Push Up
      1 x 15 reps

    5 rounds of:

    • Kettlebell Squat
      8 reps
    • Pull up + leg tuck
      4 reps

    1 round of:

    • Run
      10 minute
    • Slow run or walk
      5 minute

    1 round of:

    • Run
      At threshold pace
      5 minute
    • Slow run or walk
      Cool down
      3 minute

    3 rounds of:

    • Plank
      60 second
    • Lower back raise
      1 x 10 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      5 reps
    • Seated Russian Twist
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      10 reps
    • Tricep Dip
      10 reps

    5 rounds of:

    • Farmer's Carry
      50 meter
    • 50m Run
      50 meter

    5 rounds of:

    • Run
      400 meter
    • Rest
      2 minute

    Do Foot-march or Run

    • Foot-march
      at unit prescribed pace/distance
    • Run
      @moderate pace (8-8:30/mile goal)
      4 mile

    3 rounds of: (w/barbell)

    • Hang Power Clean
      @95# men @65# (women)
      3 reps
    • Push Press
      @95# men @65# (women)
      6 reps
    • Back Squat
      @95# men @65# (women)
      6 reps

    5 rounds of:

    • Hang Power Clean
      increase DBD
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      increase DBD
      6 reps
    • 3rd World Stretch

    5 rounds of:

    • Trap bar deadlift
      (focus here is lighter weight, technique) – Soldiers should work at a lower weight, by 30-40 pounds, than their DBD sets from Session 1 and focus on their form.
    • Hip flexor stretch

    3 rounds of:

    • Side Plank
      30/30
      60 reps
    • Rest
      30 second
    • Ball Throw
      8-10 minutes of ball throw technique work. Work with a partner and watch each other conduct the power throw to offer coaching tips. Use a 10# ball to start and then work up to a 12 or 15# ball for increased difficulty.
      10 minute

    Warm-up. 3 rounds of:

    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    6 rounds. 20 sec on/40sec rest.

    • Hand Release Push Up
      1 x 1 reps

    6 rounds of:

    • Dumbbell Squat
      @25 for men and @10 for women
      1 x 6 reps
    • Bodyweight Squat
      1 x 6 reps
    • Jump Squat
      1 x 6 reps
    • Rest
      1 x 30 second

    4 rounds of:

    • Dip
      1 x 15 reps
    • Bent-over Row
      1 x 15 reps

    1 set of max reps:

    • Leg Tuck
      1 x 1 reps

    4 rounds of:

    • Run
      1 x 400 meter
    • Rest
      1 x 2 minute

    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 3 reps
    • Hand Release Push Up
      1 x 18 reps

    5 rounds of:

    • Kettlebell Squat
      1 x 8 reps
    • Pull up + leg tuck
      1 x 5 reps

    1 round of:

    • Run
      1 x 12 minute
    • Slow run or walk
      1 x 5 minute

    1 round of:

    • Run
      1 x 5 minute
    • Slow run or walk
      1 x 3 minute

    3 rounds of:

    • Plank
      1 x 1 reps
    • Lower back raise
      1 x 9 reps

    3 rounds of:

    • Standing hamstring stretch
      1 x 1 reps
    • Hip flexor stretch
      1 x 1 reps
    • Seated groin stretch
      1 x 1 reps

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      6 reps
    • Seated Russian Twist
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      12 reps
    • Tricep Dip
      12 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
    • Rest

    6 rounds of:

    • Run
    • Rest

    Foot-march or run

    • Foot-march
    • Run

    3 rounds of:

    • Hip stability exercise
    • Shoulder durability exercise
    • Plank

    Warm-up. 3 rounds of:

    • Hang Power Clean
      3 reps
    • Push Press
      6 reps
    • Back Squat
      6 reps

    5 rounds of:

    • Hang Power Clean
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      3 reps
    • Push-up

    5 rounds of:

    • Trap bar deadlift
      5 reps
    • Hip flexor stretch

    4 rounds of:

    • Side Plank
      30 reps
    • Rest

    8-10 minutes of:

    • Ball Throw

    Warm up. 3 rounds of:

    • Bodyweight Squat
      1 x 10 reps
    • Push-up
      1 x 10 reps
    • Pull Up
      1 x 3 reps

    6 rounds. 25 sec on/35 sec rest

    • Hand Release Push Up
      1 x 1 reps

    6 rounds:

    • Pull Up
      1 x 5 reps

    6 rounds of:

    • Dumbbell Squat
      1 x 7 reps
    • Bodyweight Squat
      1 x 7 reps
    • Jump Squat
      1 x 7 reps
    • Rest
      1 x 1 reps

    4 rounds of:

    • Dip
      1 x 16 reps
    • Bent-Over Barbell Row
      1 x 16 reps

    1 set of max:

    • Leg Tuck
      1 x 1 reps

    5 rounds of:

    • Run
      1 x 1 reps
    • Rest
      1 x 1 reps

    Warm-up. 3 rounds of:

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

    5 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Hand Release Push Up
      1 x 20 reps

    5 rounds of:

    • Kettlebell Squat
      8 reps
    • Pull up + leg tuck
      6 reps

    1 round of:

    • Run
    • Slow run or walk

    1 round of:

    • Run
    • Slow run or walk

    3 rounds of:

    • Plank
    • Lower back raise
      1 x 12 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      7 reps
    • Seated Russian Twist
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      14 reps
    • Tricep Dip
      14 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
    • Rest

    7 rounds of:

    • Run
    • Rest

    Foot-march or run

    • Foot-march
    • Run

    3 rounds of:

    • Hip stability exercise
    • Shoulder durability exercise
    • Plank
      90 reps

    Warm-up. 3 rounds of:

    • Hang Power Clean
      3 reps
    • Push Press
      6 reps
    • Back Squat
      6 reps

    5 rounds of:

    • Hang Power Clean
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      3 reps
    • Push-up

    5 rounds of:

    • Trap bar deadlift
      5 reps
    • Hip flexor stretch

    5 rounds of:

    • Side Plank
      30 reps
    • Rest

    8-10 minutes of:

    • Ball Throw

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      3 reps

    5 rounds of:

    • Hand Release Push Up
    • Rest

    6 rounds:

    • Pull Up
      7 reps

    6 rounds of:

    • Dumbbell Squat
      8 reps
    • Bodyweight Squat
      8 reps
    • Jump Squat
      8 reps
    • Rest

    4 rounds of:

    • Dip
      17 reps
    • Bent-Over Barbell Row
      17 reps

    1 set of max:

    • Leg Tuck

    5 rounds of:

    • Run
    • Rest

    Warm-up. 3 rounds of:

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

    5 rounds of:

    • Trap bar deadlift
      1 x 3 reps
    • Hand Release Push Up
      1 x 23 reps

    5 rounds of:

    • Kettlebell Squat
      8 reps
    • Pull up + leg tuck
      7 reps

    1 round of:

    • Run
    • Slow run or walk

    3 rounds of:

    • Plank
      75 reps
    • Lower back raise
      1 x 15 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      7 reps
    • Seated Russian Twist
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      14 reps
    • Tricep Dip
      14 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
    • Rest

    6 rounds of:

    • Sprint
    • Rest

    4 rounds of:

    • Side Shuffle
    • Rest

    Foot-march or run

    • Foot-march
    • Run

    3 rounds of:

    • Hip stability exercise
    • Shoulder durability exercise
      25 reps
    • Plank
      100 reps

    Warm-up. 3 rounds of:

    • Hang Power Clean
      3 reps
    • Push Press
      6 reps
    • Back Squat
      6 reps

    5 rounds of:

    • Hang Power Clean
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      3 reps
    • 3rd World Stretch

    5 rounds of:

    • Trap bar deadlift
      5 reps
    • Hip flexor stretch

    5 rounds of:

    • Side Plank
      35 reps
    • Rest

    8-10 minutes of:

    • Ball Throw

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      3 reps

    5 rounds of:

    • Hand Release Push Up
      40 reps
    • Rest

    6 rounds:

    • Pull Up
      7 reps

    6 rounds of:

    • Dumbbell Squat
      8 reps
    • Bodyweight Squat
      8 reps
    • Jump Squat
      8 reps
    • Rest

    4 rounds of:

    • Dip
      18 reps
    • Bent-Over Barbell Row
      18 reps

    1 set of max:

    • Leg Tuck

    1 round of:

    • Run
    • Jog

    4 rounds of:

    • Run
    • Rest

    Warm-up. 3 rounds of:

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

    5 rounds of:

    • Trap bar deadlift
      1 x 2 reps
    • Hand Release Push Up
      1 x 20 reps

    5 rounds of:

    • Kettlebell Squat
      6 reps
    • Pull up + leg tuck
      6 reps

    1 round of:

    • Run
    • Slow run or walk

    3 rounds of:

    • Plank
      65 reps
    • Lower back raise
      1 x 10 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      6 reps
    • Seated Russian Twist
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      15 reps
    • Tricep Dip
      15 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
    • Rest

    6 rounds of:

    • Sprint
    • Rest

    4 rounds of:

    • Side Shuffle
    • Rest

    Foot-march or run

    • Foot-march
    • Run

    3 rounds of:

    • Hip stability exercise
    • Shoulder durability exercise
      25 reps
    • Plank
      90 reps

    Warm-up. 3 rounds of:

    • Hang Power Clean
      3 reps
    • Push Press
      6 reps
    • Back Squat
      6 reps

    4 rounds of:

    • Hang Power Clean
      2 reps
    • Chest Stretch

    4 rounds of:

    • Push Press
      3 reps
    • 3rd World Stretch

    3 rounds of:

    • Trap bar deadlift
      5 reps
    • Hip flexor stretch

    3 rounds of:

    • Side Plank
      35 reps
    • Rest

    5 minutes of:

    • Ball Throw

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      3 reps

    4 rounds of:

    • Hand Release Push Up
      40 second
    • Rest
      60 second

    4 rounds:

    • Pull Up
      5 reps
    • Rest
      40 second

    4 rounds of:

    • Dumbbell Squat
      8 reps
    • Bodyweight Squat
      8 reps
    • Jump Squat
      8 reps
    • Rest
      30 second

    3 rounds of:

    • Dip
      18 reps
    • Bent-Over Barbell Row
      18 reps

    1 round of:

    • Run
      1600 meter
    • Jog
      5 minute

    2 rounds of:

    • Run
      800 meter
    • Rest
      3 minute

    Warm-up. 3 rounds of:

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

    6 rounds of:

    • Trap bar deadlift
      1 x 2 reps
    • Hand Release Push Up
      1 x 20 reps

    5 rounds of:

    • Kettlebell Squat
      8 reps
    • Pull up + leg tuck
      8 reps

    1 round of:

    • Run
      at threshold pace
      12 minute
    • Slow run or walk
      3 minute

    1 round of: (copy)

    • Run
      at threshold pace
      5 minute
    • Slow run or walk
      3 minute

    3 rounds of:

    • Plank
      80 second
    • Lower back raise
      1 x 15 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      9 reps
    • Seated Russian Twist
      25 reps

    5 rounds of:

    • Kettle Bell Swing
      15 reps
    • Tricep Dip
      15 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
      50 meter
    • Rest
      45 second

    8 rounds of:

    • Sprint
      100 meter
    • Rest
      45 second

    4 rounds of:

    • Side Shuffle
      50 meter
    • Rest
      30 second

    Foot-march or run

    • Foot-march
      at unit prescribed pace/distance
    • Run
      @moderate pace (8-8:30/mile goal)
      5 mile

    3 rounds of:

    • Hip stability exercise
      lay on side, 25 x leg raises w/ toe pointed down, 25 x leg raises w/toes straight – each leg
    • Shoulder durability exercise
      w/2.5 or 3# weight
      25 reps
    • Plank
      2 minute

    Warm-up. 3 rounds of:

    • Hang Power Clean
      @95# men @65# (women)
      3 reps
    • Push Press
      @95# men @65# (women)
      6 reps
    • Back Squat
      6 reps

    5 rounds of:

    • Hang Power Clean
      increase DBD
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      increase DBD
      3 reps
    • 3rd World Stretch

    5 rounds of:

    • Trap bar deadlift
      focus here is lighter weight, technique
      5 reps
    • Hip flexor stretch

    40 rounds of:

    • Side Plank
      40/40
      35 reps
    • Rest
      30 second

    5 minutes of:

    • Ball Throw
      8-10 minutes of ball throw technique work.

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      palms away
      3 reps

    2 rounds of:

    • Hand Release Push Up
      60 second
    • Rest
      90 second

    2 rounds of:

    • Hand Release Push Up
      45 second
    • Rest
      60 second

    6 rounds:

    • Pull Up
      Alternate grip each round
      6 reps
    • Rest
      35 second

    6 rounds of:

    • Dumbbell Squat
      @25# men (10# women)
      8 reps
    • Bodyweight Squat
      8 reps
    • Jump Squat
      8 reps
    • Rest
      30 second

    4 rounds of:

    • Dip
      20 reps
    • Bent-Over Barbell Row
      barbell or dumbbell
      20 reps

    1 round:

    • Leg Tuck
      max reps

    2 round of:

    • Run
      use pace chart
      1600 meter
    • Jog
      5 minute

    2 rounds of:

    • Run
      use pace chart
      400 meter
    • Rest
      2 minute

    Warm-up. 3 rounds of:

    • Trap bar deadlift
      @135# (men)/ 95# (women)
      1 x 5 reps
    • Push-up
      10 reps
    • Pull Up
      use band if necessary, work through full range of motion
      1 x 3 reps

    6 rounds of:

    • Trap bar deadlift
      increase until weight is difficult but doable
      1 x 2 reps
    • Hand Release Push Up
      1 x 25 reps

    5 rounds of:

    • Kettlebell Squat
      8 reps
    • Pull up + leg tuck
      8 reps

    1 round of:

    • Run
      at threshold pace
      14 minute
    • Slow run or walk
      cool down
      3 minute

    3 rounds of:

    • Plank
      80 second
    • Lower back raise
      1 x 15 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      10 reps
    • Seated Russian Twist
      30 reps

    5 rounds of:

    • Kettle Bell Swing
      15 reps
    • Tricep Dip
      15 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
      50 meter
    • Rest
      45 second

    8 rounds of:

    • Sprint
      100 meter
    • Rest
      45 second

    4 rounds of:

    • Side Shuffle
      50 meter
    • Rest
      30 second

    Foot-march or run

    • Foot-march
      at unit prescribed pace/distance
    • Run
      @moderate pace (8-8:30/mile goal)
      5 mile

    3 rounds of:

    • Hip stability exercise
      lay on side, 25 x leg raises w/ toe pointed down, 25 x leg raises w/toes straight – each leg
    • Shoulder durability exercise
      w/2.5 or 3# weight
      25 reps
    • Plank
      2 minute

    Warm-up. 3 rounds of:

    • Hang Power Clean
      @95# men @65# (women)
      3 reps
    • Push Press
      @95# men @65# (women)
      6 reps
    • Back Squat
      6 reps

    5 rounds of:

    • Hang Power Clean
      increase DBD
      2 reps
    • Chest Stretch

    5 rounds of:

    • Push Press
      increase DBD
      3 reps
    • 3rd World Stretch

    5 rounds of:

    • Trap bar deadlift
      focus here is lighter weight, technique
      5 reps
    • Hip flexor stretch

    40 rounds of:

    • Side Plank
      40/40
      40 reps
    • Rest
      30 second

    5 minutes of:

    • Ball Throw
      8-10 minutes of ball throw technique work.
      10 minute

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      palms away
      3 reps

    2 rounds of:

    • Hand Release Push Up
      75 second
    • Rest
      90 second

    2 rounds of:

    • Hand Release Push Up
      45 second
    • Rest
      60 second

    6 rounds:

    • Pull Up
      Alternate grip each round
      7 reps
    • Rest
      40 second

    5 rounds of:

    • Dumbbell Squat
      @25# men (10# women)
      8 reps
    • Bodyweight Squat
      8 reps
    • Jump Squat
      8 reps
    • Rest
      30 second

    4 rounds of:

    • Dip
      20 reps
    • Bent-Over Barbell Row
      barbell or dumbbell
      20 reps

    1 round:

    • Leg Tuck
      max reps

    2 round of:

    • Run
      use pace chart
      1600 meter
    • Jog
      5 minute

    2 rounds of:

    • Run
      use pace chart
      400 meter
    • Rest
      2 minute

    Warm-up. 3 rounds of:

    • Trap bar deadlift
      @135# (men)/ 95# (women)
      1 x 5 reps
    • Push-up
      10 reps
    • Pull Up
      use band if necessary, work through full range of motion
      1 x 3 reps

    4 rounds of:

    • Trap bar deadlift
      stay light, concentrate on form
      1 x 3 reps
    • Hand Release Push Up
      1 x 20 reps

    5 rounds of:

    • Kettlebell Squat
      6 reps
    • Pull up + leg tuck
      6 reps

    1 round of:

    • Run
      at threshold pace
      10 minute
    • Slow run or walk
      cool down
      3 minute

    3 rounds of:

    • Plank
      65 second
    • Lower back raise
      1 x 10 reps

    3 rounds of:

    • Standing hamstring stretch
    • Hip flexor stretch
    • Seated groin stretch

    Warm-up. 3 rounds of:

    • Jumping Jack
      10 reps
    • Mountain climber
      10 reps
    • Hip swivel stretch

    5 rounds of:

    • Leg Tuck
      6 reps
    • Seated Russian Twist
      unweighted
      20 reps

    5 rounds of:

    • Kettle Bell Swing
      increase until DBD
      15 reps
    • Tricep Dip
      15 reps

    5 rounds of:

    • Farmer's Carry
      50 reps
    • Run
      50 meter
    • Rest
      45 second

    4 rounds of:

    • Sprint
      100 meter
    • Rest
      45 second

    2 rounds of:

    • Side Shuffle
      50 meter
    • Rest
      30 second

    Foot-march or run

    • Foot-march
      at unit prescribed pace/distance
    • Run
      @moderate pace (8-8:30/mile goal)
      4 mile

    3 rounds of:

    • Hip stability exercise
      lay on side, 25 x leg raises w/ toe pointed down, 25 x leg raises w/toes straight – each leg
    • Shoulder durability exercise
      w/2.5 or 3# weight
      25 reps
    • Plank
      90 second

    Warm-up. 3 rounds of:

    • Hang Power Clean
      @95# men @65# (women)
      3 reps
    • Push Press
      @95# men @65# (women)
      6 reps
    • Back Squat
      6 reps

    4 rounds of:

    • Hang Power Clean
      increase DBD
      2 reps
    • Chest Stretch

    4 rounds of:

    • Push Press
      keep weight light
      3 reps
    • 3rd World Stretch

    3 rounds of:

    • Trap bar deadlift
      focus here is lighter weight, technique
      5 reps
    • Hip flexor stretch

    3rounds of:

    • Side Plank
      35/35
      35 reps
    • Rest
      30 second
    • Ball Throw
      5 minute

    Warm up. 3 rounds of:

    • Bodyweight Squat
      10 reps
    • Push-up
      10 reps
    • Pull Up
      palms away
      3 reps

    2 rounds of:

    • Hand Release Push Up
      60 second
    • Rest
      90 second

    4 rounds:

    • Pull Up
      Alternate grip each round
      6 reps
    • Rest
      40 second

    4 rounds of:

    • Dumbbell Squat
      @25# men (10# women)
      6 reps
    • Bodyweight Squat
      6 reps
    • Jump Squat
      6 reps
    • Rest
      30 second

    3 rounds of:

    • Dip
      15 reps
    • Bent-Over Barbell Row
      barbell or dumbbell
      15 reps

    3 rounds of:

    • Run
      use pace chart
      800 meter
    • Rest
      3 minute