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
(Warm-up 1) 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)	(Warm-up 3) Determine 1RM (1 rep max) in each of the following movements: * Shoulder Press * Bench Press * Weighted Pull-up * Front Squat * Back Squat * Deadlift	(Warm-up 2) 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	(Warm-up 1) 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	(Warm-up 1) 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
(Warm-up 2) Row 6 x 500m / 3 min active rest between sets. Attempt to keep all intervals equal to or faster than the first one.	(Warm-up 1) Run 4 miles – 28 min or less Then… 3 x 15’ Rope Ascents	(Warm-up 1) Swim 10 x 50 meters Alternate between freestyle and side stroke every lap	(Warm-up 3) 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
(Warm-up 1) 5 Rounds Row 500m Max reps bench press @ 135 lbs. Then… Run 6 miles – 50 min or less	(Warm-up 3) 5 x sets of the following movements (30 total reps) @: 85% 3r, 90% 2r, 95% 1r * Shoulder Press * Bench Press  * Weighted Pull-up  * Front Squat * Back Squat * Deadlift	(Warm-up 1) 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	(Warm-up 1) 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
(Warm-up 3) 30 reps for time: Clean and Jerk @ 135 lbs. Then… Run 7 miles – 60 min or less	(Warm-up 3) 3 x sets of the following movements (18 total reps) @: 85% 3r, 90% 2r, 95% 1r * Shoulder Press * Bench Press  * Weighted Pull-up  * Front Squat * Back Squat * Deadlift	(Warm-up 1) 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	(Warm-up 1) 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
(Warm-up 1) 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)	(Warm-up 3) 5 rounds 3x Deadlift @ 90-95% 1RM 6x Depth Jump & Broad Jump combo (5 min rest between sets)	(Warm-up 1) 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 * Shoulder Press * Bench Press * Weighted Pull-up * Front Squat * Back Squat * Deadlift 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
(Warm-up 1) 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	(Warm-up 3) 5 rounds 3x weighted pull up @ 90-95% 1RM 3-6x Clapping pull-up (5 min rest between sets)	(Warm-up 1) 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	(Warm-up 1) Row 500m 50x Box Jump @ 24” 50x Push up 50x Sit up 50x Jumping Pull up 50x Back Extension 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
(Warm-up 3) 5 Rounds 10 x bench press @ body weight 20 x weighted sit-ups @ 25% body weight 10 x towel pull-ups 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, 95% 1r Clean Push Press Jerk Clean & Jerk	(Warm-up 1) 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	(Warm-up 1) 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
(Warm-up 1) As many rounds as possible in 20 min of: 5x Pull ups 10x Push ups 15x Sit-ups Then… Run 6 miles – 50 min or less	(Warm-up 2) 8 Rounds: * Row 500m – less then 1:30 min * Run 400m – less then 1:30 min	(Warm-up 1) 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  * Shoulder Press * Bench Press * Weighted Pull-up 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
(Warm-up 1) 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)	(Warm-up 3) 5 rounds 3x Deadlift @ 90-95% 1RM 6x Depth Jump & Broad Jump combo (5 min rest between sets)	(Warm-up 1) 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	(Warm-up 1) 25x Pull ups 50x Deadlift  @ 135 lbs. 50x Push up 50x Box Jump  @ 24” Box 50x Floor Wiper @ 135 lbs. (one-count) 50x KB Clean and 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
(Warm-up 1) Each min, on the min for 30 min 5x Pull ups 10x Push ups 15x Squats  Then… Run 4 miles – 28 min or less	(Warm-up 3) 5 rounds 3x Deadlift  3x Bench Press Then… 15-10-5 * Curtis P’s @ 95 lbs. * GHD Sit ups * Ring Dip * Back Extension * Pull 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 Snatch * 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	(Warm-up 1) 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
(Warm-up 1) As many rounds in 20 min 5x Pull ups 10x Push ups 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, 95% 1r ) * Shoulder Press * Bench Press * Weighted Pull-up * Front Squat * Back Squat * Deadlift		(Warm-up 1) 30x HSPU 40x Pull-up 50x Kettlebell Swing @ 53 lbs. 60x sit up 70x Burpees	(Warm-up 1) 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 * Bench Press * Dips * Pull ups * Box Jump (Warm-up 1) Then… 10 rounds 5x * Medicine Ball * Toss and Run 10x Push ups 15x Kettlebell Swing	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 2) 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	(Warm-up 1) 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