Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1 Circuit & Endurance <90
|
2 Endurance >90
|
3 Progression
|
4 Interval
|
5 Endurance <90
|
6 Recovery
|
7 Rest
|
RPFT
2:00 min push-ups
(49 minimum) Rest 10 min
2:00 min sit-ups (59 minimum)
Rest 10 min
Then…
Run 5 miles – 40 min or less
Rest 10 min
Then…
Pull-ups (6 minimum)
|
Ruck 8 miles – 2 hrs or less
35 lbs. Ruck
|
For Time:
10x Pull up
20x Kettlebell Swing @ 53 lbs.
30x Box Jump @ 24”
40x Push up
50x Sit up
60x Burpees
10x Pull ups
|
Sprints:
4x 100m, rest 30 sec between sets
4x 200m, rest 1:00 min between sets
4x 400m, rest 1 min
30 sec between sets
|
Run 5 miles – 40 min or less /
Uniform: ACUs, Boots, Camelbak
|
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
| |
8 Circuit & Endurance <90
|
9 Endurance >90
|
10 Interval
|
11 Accumulation
|
12 Endurance >90
|
13 Recovery
|
14 Rest
|
RPFT
2:00 min push-ups
(49 minimum) Rest 10 min
2:00 min sit-ups (59 minimum)
Rest 10 min
Then…
Run 5 miles – 40 min or less
Rest 10 min
Then…
Pull-ups (6 minimum)
|
Ruck 10 miles – 2 hrs 45 min or less
45 lbs. Ruck
|
Sprints:
6x 200m, rest 30 sec between sets
6x 400m, rest 1:00 min between sets
6x 100m, rest during walk back to start
|
1) 4 rounds
6x Deadlift (at body weight)
6x Bench Press (at
body weight)
2) 21-18-15-12-9-6-3
|
Run 6 miles – 48 min or less
|
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
| |
15 Circuit & Endurance <90
|
16 Endurance >90
|
17 Progression
|
18 Interval
|
19 Endurance <90
|
20 Recovery
|
21 Rest
|
Non-standard RPFT
2:00 min push-ups
(59 minimum) Rest 8 min
2:00 min sit-ups (69 minimum)
Rest 8 min
Then…
Run 5 miles – 40 min or less
Rest 8 min
Then…
Pull-ups (8 minimum)
|
Ruck 12 miles – 3
hrs 15 min or less
55 lbs. Ruck
|
For Time:
10x Pull up
20x Kettlebell Swing @ 53 lbs.
30x Box Jump @ 24”
40x Push up
50x Sit up
60x Burpees
10x Pull ups
|
Sprints:
4x 100m, rest 30 sec between sets
4x 200m, rest 1:00 min between sets
4x 400m, rest 1 min
30 sec between sets
|
Run 5 miles – 40
min or less / Uniform: ACUs, Boots, Camelbak
|
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
| |
22 Circuit &
Endurance <90
|
23 Recovery
|
24 Interval
|
25 Recovery
|
26 Endurance <90
|
27 Recovery
|
28 Rest
|
Non-standard RPFT
2:00 min push-ups
(59 minimum) Rest 8 min
2:00 min sit-ups (69 minimum)
Rest 8 min
Then…
Run 5 miles – 40 min or less
Rest 8 min
Then…
Pull-ups (8 minimum)
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
Sprints:
6x 200m, rest 30 sec between sets
6x 400m, rest 1:00 min between sets
6x 100m, rest during walk back to start
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very
low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
Run 3 miles – 22
min or less
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very
low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
30-day Ranger Prep PT Plan
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Thank you. I'm currently looking for other military fitness plans to incorporate into mine and this one looks like some elements will very nice to have.
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