90-day Ranger Prep PT Plan


Month 1 – Foundation

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Strength
3 Power-Endurance
4 Progression
5 Endurance <90
6 Recovery
7 Rest

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)

Determine 1RM (1
rep max) in each of the following movements:
With a 45 lbs. bar:
5 x Lunge + 5 x Push-press for 400m

While holding a 45 lbs. bar, 2 x 25 lbs. DB, or similar load, do 5 x lunges followed by 5 x push-press, continue doing this until you have traveled 400m
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
Run 5 miles – 40 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

8 Interval
9 Endurance <90
10 Interval
11 Accumulation
12 Endurance >90
13 Recovery
14 Rest
Row 6 x 500m / 3 min active rest
between sets.
Attempt to keep all intervals equal to or faster than the first one.
Run 4 miles – 28 min or less

Then…
3 x 15’ Rope Ascents
Swim 10 x 50 meters
Alternate between freestyle and side stroke every lap



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
(Warm-up 1)

Ruck 8 miles – 2
hrs or less
35 lbs. Ruck
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

15 Circuit & Endurance <90
16 Strength
17 Power-Endurance
18 Interval
19 Endurance <90
20 Recovery
21 Rest
5 Rounds
Row 500m
Max reps bench press @ 135 lbs.
Then…
Run 6 miles – 50 min or less

5 x sets of the
following movements
(30 total reps) @:
85% 3r, 90% 2r, 95%
1r


One min rest between
movements, score is the sum of all reps.

Definition of Tabata

1. Tabata Squats (rest in bottom hold, thighs parallel to floor)
2. Tabata Push-ups
(rest locked out at top, aka Forward leaning rest)
3. Tabata Ball Slam @
20 lbs. ball (rest with ball overhead, both arms locked out)
4. Tabata Sit-up (rest
with legs held straight
6-12” above floor, head off floor)
5. Tabata Kettlebell Swing @
53 lbs. (rest without setting KB down or supporting it on your body)
(Warm-up 2)

Sprint 10 x 100m
Run 100m as fast as possible then walk back to start point

Run 5 miles – 40
min or less
Then…
3 x 15’ Rope Ascents
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

22 Circuit &
Endurance <90
23 Strength
24 Progression &
Endurance <90
25 Progression
26 Endurance >90
27 Recovery
28 Rest
30 reps for time: Clean and Jerk @
135 lbs.
Then…
Run 7 miles – 60 min or less
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r


100x Thruster @ 45 lbs. Bar
100x Wall Ball @ 20 lbs. Ball
100x Ball Slam @ 20 lbs. Ball

Then…
Run 3 miles – 22 min or less
(Warm-up 1)


30x Push-up
Swim 25m
30x Sit-up
Swim 50m
40x Push-up
Swim 75m
40x Sit-up
Swim 100m
50x Push-up
Swim 125m
50x Sit-up
Swim 150m
Ruck 10 miles – 2 hrs 30 min or less
40 lbs. Ruck
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


Month 2 – Endurance

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Power
3 Endurance >90
4 Recovery
5 Strength &
Endurance <90
6 Recovery
7 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)

5 rounds
3x Deadlift @ 90-95%
1RM
(5 min rest between
sets)
Ruck 12 miles – 3 hrs or less
45 lbs. Ruck
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
(Warm-up 3)

3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Then…
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

8 Circuit & Endurance <90
9 Power
10 Endurance >90
11 Recovery
12 Progression & Endurance <90
13 Recovery
14 Rest

Max effort:

2:00 min push-ups, rest 1 min
1:30 min push-ups, rest 45 sec
1:00 min push-ups, rest 30 sec
0:30 sec push-ups,
rest 1 min
2:00 min sit-ups, rest
1 min
1:30 min sit-ups, rest
45 sec
1:00 min sit-ups, rest
30 sec
0:30 sec sit-ups, rest
1 min

Then…
Run 4 miles – 28 min or less

5 rounds
@ 90-95% 1RM
(5 min rest between
sets)
Ruck 14 miles – 4 hrs or less
50 lbs. Ruck
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle

Row 500m
50x Box Jump @ 24”
50x Push up
50x Sit up
50x Ring Dip
20x Get up @ 26 lbs. KB
Then…
Run 2 miles – 14 min or less / Uniform: ACUs, Boots, Camelbak
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

15 Circuit & Endurance <90
16 Power
17 Endurance >90
18 Recovery
19 Endurance<90
20 Recovery
21 Rest
5 Rounds
10 x bench press @
body weight
20 x weighted sit-ups @ 25% body weight
Then…
Run 3 miles – 22 min or less
3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r,
95% 1r
Ruck 16 miles – 4 hrs
40 min or less
55 lbs. Ruck
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 5 miles – 40 min or less
Then…
3 x 15’ Rope Ascents
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

22 Circuit & Endurance <90
23 Power
24 Endurance >90
25 Recovery
26 Strength & Endurance <90
27 Recovery
28 Rest
As many rounds as possible in 20 min
of:
15x Sit-ups
Then…
Run 6 miles – 50 min or less
8 Rounds:
* Row 500m – less then 1:30 min
* Run 400m – less then 1:30 min
Ruck 15 miles – 4 hrs
30 min or less
55 lbs. Ruck
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle
(Warm-up 3)

3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
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


Month 3 – Taper

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Power
3 Endurance >90
4 Recovery
5 Progression &
Endurance <90
6 Recovery
7 Rest
Non-standard RPFT
2:00 min push-ups
(69 minimum) Rest 5 min
2:00 min Sit-ups (79 minimum)
Rest 5 min
Then…
Run 5 miles – 40 min or less
Rest 5 min
Then…
Pull ups (12 minimum)
5 rounds

3x Deadlift @ 90-95%
1RM
(5 min rest between
sets)
Ruck 14 miles – 4 hrs
15 min or less
55 lbs. Ruck
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
25x Pull ups
50x Deadlift  @ 135 lbs.
50x Push up
50x Box Jump  @ 24” Box
135 lbs. (one-count)
Press @ 35 lbs. (KB must touch floor between reps)
25x Pull ups
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
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

8 Circuit &
Endurance <90
9 Strength
10 Recovery
11 Accumulation
12 Endurance >90
13 Recovery
14 Rest
Each min, on the min for 30 min
15x Squats 
Then…
Run 4 miles – 28 min or less
5 rounds
3x Deadlift 
Then…
15-10-5
Curtis P’s @ 95 lbs.
GHD Sit ups
Swim for 30-60 minutes
at very low heart rate (-
65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle
3 Rounds (One minute of each -- 12 min
total) @ 53 lbs. KB

* KB Round the World (around the waist)
* KB figure 8
* KB Step Up @ 10” box

(Warm-up 3)

Then…
4 Rounds
10x Deadlift  @ 105 lbs. (or more)
30 sec Dead Hang from pull up bar or
rings
Ruck 12 miles – 3 hrs
15 min or less
55 lbs. Ruck
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

15 Circuit &
Endurance <90
16 Strength
17 Rest
18 Progression
19 Endurance>90
20 Recovery
21 Rest
As many rounds in
20 min
15x Squats 
Then…
Run 3 miles – 22 min or less
(Warm-up 3)

3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r,


30x HSPU
40x Pull-up
50x Kettlebell Swing @ 53 lbs.
60x sit up
70x Burpees
Ruck 10 miles – 2 hrs
45 min or less
55 lbs. Ruck
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

22 Circuit
23 Recovery
24 Interval
25 Recovery
26 Endurance <90
27 Recovery
28 Rest
20-15-10-5
* Dips
10 rounds
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
Sprint:
4x 100m, rest 30 sec between sets
4x 200m, rest 1:00 min between sets
4x 400m, rest 1 min 30 sec between sets
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
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


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