30-day Ranger Prep PT Plan




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
SDHP (45 lbs. bar)
Wall Ball (20 lbs. ball)

3) 50x GHD Sit ups
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
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

1 comment:

  1. 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.

    ReplyDelete

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