divide and conquer the days into two separate workouts then do so. Just get the workouts done in the same day. If you are going to split the workouts into two make sure you are breaking them in order of your fitness test. For example, if you are taking a standard pushup, sit-ups, 1.5 mile run, you need to get used to the calisthenics then running portions of your test specifically. For the PAST – do the swim, run, calisthenics in order if you can to better simulate the test. If you practice taking the test in a different order, you will miss out on the transition elements which can cause a big decrease in times / reps if you are not used to it. Supplemental Workouts: Pull-up / Pushup Push workouts if you want to add more reps into the program of either exercise. See the Pushup / Pullup Links for more info. Running Supplement: Some people need more running, some need less mileage when starting a workout plan. If you are finding the running / speed workouts to not be enough add or replace using the Running Supplement . Enjoy the workout charts below. They will challenge you and help you perform at the top of the pack.
Week 1 Day 1 Day 2 Day 3 5:00 warmup run / bike / stretch Repeat 10 times Jumping jacks - 20 squats - 20 pullups – 5-10 Swim 500m any stroke timed hypoxic freestyle swim 500m of : 25m CSS over and 25m 1 breath hypoxic or under water back. Try 25m underwater – do not try alone! Repeat 4 times 1.5 mile run test STO / CRO Add: additional 1000m swim 1.5 mile run Pushup / Run 25m Pyramid 1-10 Spartan run run 10:00 fast 60 pushups 60 abs of choice run 10:00 fast 50 pushups 50 abs of choice run 10:00 fast 40 pushups 40 abs of choice swim 500m with fins 500m without fins 1.5 mile run STO / CRO Add: additional 1000m swim 1.5 mile run Squat / Run 25m Pyramid 1-10 500m any stroke 1.5 mile run Repeat 10 times Jumping jacks - 20 Even sets : WC squats – 10 Odd sets : KB swings 10-20 Stretch 20:00 (head to toe) STO / CRO Add: additional 1000m swim 1.5 mile run