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
