Pararescue Fitness Preparation Program

Pararescue/Combat Control/Special
Operations Weather Team (PJ/CCT/SOWT)
Fitness Preparation Program

INTRODUCTION
This program is intended to prepare candidates for the

INTENSE physical demands of the PJ/CCT/SOWT training pipelines.
It is a 26-week program created for candidates to attain a high state
of physical readiness prior to entering active duty.
Do not attempt this workout without first being cleared by a

physician. Many of these exercises are strenuous and may cause
injury if you have existing medical conditions or you are not
accustomed to exercising on a regular basis.
After being cleared by your physician, do not progress to a new

week workout without having successfully completing the previous
week workout. You may be putting yourself at risk of injury if you
advance to the next workout without completing the previous
workouts.
Once you get started on the program, pay close attention to

how each exercise should be performed. Proper form MUST be
maintained throughout all exercise movements. When done properly
you will maximize your results and minimize injury risk. If you
experience shortness of breath, dizziness, or chest pain during
exercise you should discontinue the exercise and seek medical
attention.
A few things to remember:
1. NEVER swim alone.

2. ALWAYS have a swim buddy.
3. If you cannot find a swim buddy, at least, swim in a pool with a
lifeguard on duty.
4. If at any point in the program something doesnt feel right or you
think you may have injured yourself, consult a physician.
5. Always complete a dynamic warm-up prior to exercise routine.
For further information or guidance, contact your nearest

Special Operations Recruiting Liaison.
First ThereThat Others May Live.

PHASE 1 WORKOUT
WEEK 1 OF 11
CARDIO PHYSICAL TRAINING SWIM

o Dynamic Warm-up Complete 3 Rounds o OFF
o Timed Run o 20 PUSH UPS
MONDAY
30-40 min o 30 AIR SQUATS

o 20 SIT UPS
Moderate Effort o 15 WIDE GRIP PUSHUPS
o Cool Down / Stretch o 10 LUNGES (each leg)
o 20 FLUTTER KICKS (4 count)
o 10 DIAMOND PUSHUPS
o 10 GLUTE BRIDGES
o 30 SECOND PLANK
o OFF Complete 3 Rounds WARM UP:

o 6 PULL UPS o 300m kick, bottom arm out straight (no fins)
TUESDAY
o SINGLE LEG ROMANIAN DEADLIFT(no weight) o 100m Freestyle, easy

o 20 BICYCLES (4 count) MAIN SET:
o 12 BODYWEIGHT ROWS o 4 x 50m Freestyle (No fins), 95% effort, 30 sec
o 15 METER CRABWALK rest
o 20 SIT UPS o 1 x 500m Freestyle (fins), 70-80% effort, 2 min
o 10 SUPERMANS rest
o 5 GLUTE HAM RAISE (Nordic Hamstring Curl) COOL DOWN: 200m Freestylee, easy
o 30 SECOND SIDE PLANKS (each side) TOTAL: 1300m
o Dynamic Warm-up o OFF WARM UP:

WEDNESDAY
o 300m kick, bottom arm out straight (no fins)

o Interval Workout 1 o 200m Freestyle, easy
MAIN SET:
Reference Interval Generator for o 4 x 50m Freestyle (fins), 95% effort, 30 sec rest
times o 2 x 500m Freestyle (No fins), 70-80% effort, 4
min rest
o Cool Down / Stretch COOL DOWN: 100m Freestyle, easy
TOTAL: 1800m
o OFF Complete as Fast as Possible o OFF

THURSDAY
o 30 BURPEES
o 30 SIT UPS
o 20 BURPEES
o 20 SIT UPS
o 10 BURPEES
o 10 SIT UPS

o 6 CHIN UPS
FRIDAY
o Timed 1-mile
o 15 MODIFIED V-SIT
Max Effort o 12 UNDERHAND BODYWEIGHT ROWS
o 10 DIPS
o Cool Down / Stretch o 45 SECOND PLANK
o 15 SECOND CHIN UP HOLD
o 10 SPHINX PUSHUPS
o 10 RUSSIAN TWISTS (4 count)
OFF Complete 3 Rounds WARM UP:

o 15 SHOULDER CIRCLES (4 count; ea direction) o 200m kick, bottom arm out straight (no fins)
SATURDAY
o 15 CALF RAISES o 100m Freestyle, easy

o 20 SIT UPS MAIN SET:
o 20 METER INCHWORMS o 4 x 50m Freestyle (No fins), 95% effort, 30 sec
o 1 MINUTE SQUAT HOLD rest
o 10 PLANK REACHES o 2 x 300m Freestyle (fins), 70-80% effort, 1 min
o 6 DIVE BOMBER PUSHUPS rest
o 10 SQUAT JUMPS COOL DOWN: 200m Freestyle, easy
o 20 LEG RAISES TOTAL: 1300m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 2 OF 11

o Dynamic Warm-up AMRAP- 12 MINUTES o OFF
o 3 Mile Run o 5 Pull ups
MONDAY
Moderate Effort o 10 Pushups

o Cool Down / Stretch o 15 Squats
o OFF Complete 5 Rounds for Time WARM UP:

o 15 DIAMOND PUSHUPS o 300m kick, bottom arm out straight (no
TUESDAY
o 20 METER BEAR CRAWL fins)

o 15 MODIFIED V-SITS
o 10 DIPS
MAIN SET:
o 6 GLUTE HAM RAISES o 2 x 500m Freestyle (fins), 70-80% effort, 3
o 10 PLANK REACHES min rest
COOL DOWN: 200m Freestyle, easy
TOTAL: 1500m

WEDNESDAY

MAIN SET:
Reference Interval Generator for o 4 x 50m Freestyle (fins), 95% effort, 30 sec rest
times o 2 x 500m Freestyle (No fins), 70-80% effort, 3
min rest
TOTAL: 1800m
o OFF AMRAP-30 MINUTES o OFF

o 6 CHIN UPS
THURSDAY
o 5 PLYO SPLIT SQUAT

o 5 TOES TO BAR
o 6 ALTERNATING GRIP PULL UPS
o 15 AIR SQUATS
o 12 UNDERHAND BODYWEIGHT ROWS
o 8 REVERSE LUNGE (each side)
o 25 BICYCLES (4 count)

o 10 GLUTE BRIDES
o 25 PUSHUPS
FRIDAY
o Timed 1 Mile
o 25 LEG LIFTS
Max Effort o 10 DONKEY KICKS (each leg)
o 6 DROP PUSHUPS
o Cool Down / Stretch o 10 RUSSIAN TWISTS (4 count)
o 10 BODYWEIGHT DEEP SQUATS
o 10 DECLINE PUSHUPS
o 10 PLANK REACHES

o 20 AIR SQUATS o 200m kick, bottom arm out straight (no fins)
SATURDAY
o 20 SECOND SQUAT HOLD o 200m Freestyle, easy

o 400 METER RUN MAIN SET:
o 4 x 50m Freestyle (fins), 95% effort, 30 sec rest
o 2 x 500m Freestyle (fins), 70-80% effort, 3 min
rest
COOL DOWN: 200m Freestyle (No fins), easy
TOTAL: 1800m
o OFF OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 3 OF 11

o Dynamic Warm-up Complete 4 Rounds OFF
o Timed Run o 5 PULL UPS
MONDAY
o 10 PUSHUPS
30-40 min
o 20 SIT UPS
Moderate Effort o 30 AIR SQUATS
o Cool Down / Stretch
o OFF 3 Rounds for time WARM UP:

o 8 PLYO SPLIT SQUATS
o 100m kick, bottom arm out straight (no
TUESDAY
o 15 BURPEES
o 60 SECOND PLANK fins)
o 10 PULL UPS o 100m Freestyle, easy
o 25 PUSH UPS
o 60 SECOND LEFT SIDE PLANK
MAIN SET:
o 60 SECOND RIGHT SIDE PLANK o 2 x 500m Freestyle (fins), 70-80% effort, 1
o 25 DECLINE PUSHUPS minute rest
o 10 DECLINE DIAMOND PUSHUPS
o 50 METER LUNGE WALK
TOTAL: 1300m
o Dynamic Warm-up o OFF

WEDNESDAY
o Interval Workout 3
Reference Interval Generator for
times
o OFF AMRAP 20 MINUTES WARM UP: PM

THURSDAY
o 5 CHEST TO BAR PULL UPS o 300m kick, bottom arm out straight (no fins)
o 10 LEG RAISES o 300 m Freestyle, easy
o 10 MOUNTAIN CLIMBERS (4 count) MAIN SET:
o 5 CHIN UPS o 4 x 50m Freestyle (No fins), 95% effort, 30 sec
o 10 RUSSIAN TWISTS (4 count) rest
o 5 PLYO SPLIT SQUAT o 2 x 500m Freestyle (No fins), 70-80% effort, 3
min rest
COOL DOWN: 200m Freestyle (fins), easy
TOTAL: 2000m
o Dynamic Warm-up AMRAP 45 minutes OFF

o 15 AIR SQUATS
o 15 SHOULDER PUSHUPS
FRIDAY
o Timed 1 Mile o 20 CAN CAN ABS

o 10 SLIDING LEG CURLS
Max Effort o 20 SHOULDER CIRCLES (4 count)
o 10 TIPPING BIRD (each leg)
o Cool Down / Stretch o 10 DIVE BOMBER PUSHUPS
o 15 CALF RAISES (each leg)
o 25 ARM FLUTTER KICKS (4 count)
o 8 SCORPIONS (each side)

o 400 METER RUN o 100m kick, bottom arm out straight (no fins)
SATURDAY
o 20 BURPEES o 100m Freestyle, easy

o 15 PULL UPS MAIN SET:
o 2 x 500m Freestyle (fins), 70-80% effort, 30 sec
rest
TOTAL: 1300m
o OFF OFF OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 4 OF 11

o 3 Mile Run o 20 METER BEAR CRAWL
MONDAY
Moderate Effort o 25 SQUAT

o Cool Down / Stretch o 20 METER CRAB WALK
o 10 REVERSE LUNGE (EACH SIDE)
o 10 METER INCHWORM
o OFF AMRAP 45 minutes WARM UP:

o 15 PUSHUPS o 100m kick, bottom arm out straight
TUESDAY
o 6 CHIN UPS
o 12 MODIFIED VSITS o 100m Freestyle, easy
o 10 CLAPPING PUSHUPS MAIN SET:
o 10 DECLINE PUSHUPS o 2 x 400m Freestyle (fins), 70-80% effort, 3 min
o 10 UNDERHAND BODYWEIGHT ROWS rest
o 14 PLANK REACHES
o 10 WIDE PUSHUPS COOL DOWN: 100m Freestyle, easy
o 8 ONE ARM SELF RESISTANT CURLS (each arm) TOTAL: 1300m
o 30 SECOND SIDE PLANKS (each side)
o Dynamic Warm-up o OFF PM

WEDNESDAY
WARM UP:
o Interval Workout 4 o 200m kick, bottom arm out straight
o 200m Freestyle, easy
MAIN SET:
times o 6 x 50m Freestyle (fins), 95% effort, 30 sec rest
o 3 x 400m Freestyle (No fins), 70-80% effort, 3
o Cool Down / Stretch min rest
TOTAL: 2000m
o OFF EVERY MINUTE ON THE MINUTE (EMOM) FOR o OFF

20 MINUTES
THURSDAY
o 5 PULL UPS
o 5 PUSH UPS
o 10 SIT UPS
o Dynamic Warm-up Complete 3 Rounds for Time o OFF

o 25 SHOULDER CIRCLES (4 count; ea direction)
o 10 GLUTE HAM RAISE
FRIDAY
o Timed 1 Mile o 20 POWER KNEES (each side)

o 20 DIPS
Max Effort o 12 SINGLE LEG SLIDING LEG CURLS (each side)
o Cool Down / Stretch o 20 DIAMOND PUSHUPS
o 10 MOUNTAIN CLIMBERS (4 count)
o 10 TIPPING BIRDS (each side)
o 12 DIVE BOMBERS
o 10 JUMPING JACKS (4 count)
o OFF o OFF WARM UP:

SATURDAY

MAIN SET:
o 4 x 50m Freestyle (No fins), 95% effort, 30 sec
rest
rest
TOTAL: 1600m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 5 OF 11

o Dynamic Warm-up MAX EFFORT 2 ROUNDS o OFF
o 3 Mile Run o PULL UPS in 1 minute
MONDAY
Moderate Effort 2 minute rest

o Cool Down / Stretch o SIT UPS in 2 minutes
2 minute rest
o PUSHUPS in 2 minutes
2 minute rest

o 15 AIR SQUATS o 100m kick, bottom arm out straight (fins)
TUESDAY
o 30 SECOND FOREARM PLANK o 100m Freestyle, easy (fins)

o 10 BURPEES MAIN SET:
o SIDE LUNGES (5ea LEG) o 4 x 50 m Freestyle (No fins), 95% effort, 30 sec
o 30 SECOND SIDE PLANK (each side) rest
o 10 SQUAT JUMPS o 2 x 400m Freestyle (fins), 70-80% effort, 3
o 5 TOES TO BAR minute rest
TOTAL: 1300m
o Dynamic Warm-up o OFF PM

WEDNESDAY
WARM UP:
o Interval Workout 4 o 300m kick, bottom arm out straight
MAIN SET:
times o 3 x 400m Freestyle (No fins), 4 min rest
TOTAL: 2300m
o OFF AMRAP 30 MINUTES o OFF

o 15 DIAMOND PUSH UPS
THURSDAY
o 10 SIDE LUNGE (each side)

o 10 MOUNTAIN CLIMBERS
o 10 DIVE BOMBER PUSHUPS
o 8 SINGLE LEG SQUATS (each leg)
o 10 ONLIQUE V-UPS (each side)
o 10 SQUAT JUMPS
o 15 DIPS

o 10 BURPEES
o 12 CHIN UPS
FRIDAY
o Timed 2 Mile o 20 UNSUPPORTED SIT UPS

o 20 WIDE PUSHUPS
Max Effort o 10 EXPLOSIVE PULL UPS WITH GRIP SWITCH
o 10 V-UPS
o 10 CLAPPING PUSHUPS
o Cool Down / Stretch o 5 WIDE GRIP PULL UPS
o 10 OBLIQUE V-UPS
o 20 CAN CAN ABS
o OFF AMRAP 15 Minutes WARM UP:

o 100m kick, bottom arm out straight
SATURDAY
o 10 RFE SPLIT SQUAT (EACH)

o 10 PLYO INCLINE DIAMOND PUSHUPS
MAIN SET:
o 25 AIR SQUATS o 4 x 50 m Freestyle, (fins) 95% effort, 30 sec rest
o 10 PLYO PUSHUPS o 2 x 400m Freestyle (fins), 70-80% effort, 3 min
rest
TOTAL: 1300m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 6 OF 11

o OFF AMRAP 45 minutes o OFF
o 15 PUSHUPS
o 6 CHIN UPS
MONDAY
o 12 MODIFIED VSITS
o 14 PLANK REACHES
o 10 WIDE PUSHUPS
o 8 UNEVEN PULL UPS

o Run for 3:00 min o 100m kick, bottom arm out straight
TUESDAY
o Sprints o 100m Freestyle, easy

MAIN SET:
6 x 200m at <45 sec pace, rest 90 o 6 x 50m Freestyle (fins), 95% effort, 30 sec rest
sec between runs o 1 x 400m Freestyle, 70-80% effort, 2 min rest
o Run for 3:00 min COOL DOWN: 100m Freestyle, easy
o Cool Down/Stretch TOTAL: 1300m

WEDNESDAY
o 50 FLUTTER KICKS (4 count) o 300m kick, bottom arm out straight

o 20 PUSH UPS o 100m Freestyle, easy
o 15 PULL UPS MAIN SET:
o 30 BICYCLES (4 count) o 6 x 50m Freestyle, 95% effort, 30 sec rest
o 10 DIPS o 3 x 400m Freestyle (fins), 70-80% effort, 3
o 10 UNDERHAND BODYWEIGHT ROWS minute rest
TOTAL: 2000m
o Dynamic Warm-up o OFF o OFF

THURSDAY
o 30 min run @ 60% effort

Increase to 80-90% for 30 sec every
2 min
o OFF Complete 1 Round o OFF

o MILE JOG WARMUP
o ALTERNATE NEXT TWO EXERCISES UNTIL A
FRIDAY
TOTAL OF 800 METERS IS REACHED

o 100 METER SPRINT
o 50 PULLUPS AS MANY SETS AS NECESSARY

o 800 METER RUN
o 50 VUPS
o 50 HANGING KNEES TO ELBOWS
o 800 METER COOL DOWN

SATURDAY
o Sprints 12 x 100m at <20 sec, o 100m Freestyle, easy

MAIN SET:
rest 25 sec between runs o 4 x 50m Freestyle (fins), 95% effort, 30 sec rest
o Run for 5:00 min rest
o Cool down/Stretch TOTAL: 1500m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 7 OF 11

20 PUSH UPS
o OFF o
o 25 SIT UPS
o OFF
o 10 CHIN UPS
MONDAY

o 20 LEG RAISES
o 20 SCISSORS
o 8 EXPLOSIVE PULL UPS WITH GRIP SWITCH
o 30 SECOND SIDE PLANK

TUESDAY
o Timed 1-mile
Max Effort
Input results into Interval Workout in
the 1 mile Re-Assessment Block

WEDNESDAY
o 15 BURPEES o 300m kick, bottom arm out straight (no fins)

o 12 PULL UPS
o 1 MINUTE PLANKS o 100m Freestyle, easy
o 15 CLAPPING PUSHUPS MAIN SET:
o 15 BODYWEIGHT ROWS
o 10 WICKED WIPERS (4 count)
o 4 x 100m Freestyle (no fins), 95% effort, 1 min
12 ROCKY PUSHUPS rest
o 10 WIDE GRIP PULL UPS o 2 x 600m Freestyle (fins), 70-80% effort, 4 min
o 45 SECOND L-SIT
o 35 PUSHUPS rest
o 10 FRONT LEVERS (1 second holds) COOL DOWN: 200m Freestyle, easy
o 20 LEG RAISES
TOTAL: 2200m

THURSDAY
o Interval Workout 5 o 100m Freestyle, easy (fins)

MAIN SET:
Reference Interval Generator for o 2 x 100m Freestyle (no fins), 95% effort, 1 min
times rest
o Cool Down / Stretch rest
TOTAL: 1100m
o OFF Complete 3 Rounds for Time OFF

o 20 METER BEAR CRAWL
o 45 PUSHUPS
FRIDAY

o 60 SIT UPS
o 20 METER BROAD JUMPS
o 20 METERS CRAB CRAWL
o Dynamic Warm-up OFF [Optional SWIM]

WARM UP:
SATURDAY
o 4 Mile Run o 300m kick, bottom arm out straight (no fins)
Moderate Effort o 300m Freestyle, easy
o Cool Down / Stretch MAIN SET:
o 2 x 100m Freestyle (no fins), 95% effort, 1 min rest
o 2 x 600m Freestyle (fins), 70-80% effort, 4 min rest
TOTAL: 2100m
o OFF OFF OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 8 OF 11

o OFF 5 Rounds for Time WARM UP:
o 20 PULL UPS o 200m kick, bottom arm out straight (no fins)
MONDAY

o 50 AIR SQUATS o 1 x 600m Freestyle, (fins) 70-80% effort, 3 min
rest
REST 3 MINUTES BETWEEN ROUNDS ADD o 2 x 100m Freestyle (no fins), 95% effort, 1 min
TIMES FROM EACH ROUND TO GET TOTAL rest
TIME COOL DOWN: 200m Freestyle, easy
TOTAL: 1300m

TUESDAY
o Timed 2 Mile
Max Effort
o OFF Complete 3 Rounds o OFF

WEDNESDAY
o 15 AIR SQUATS
o 30 SECOND FOREARM PLANK
o 10 BURPEES
o SIDE LUNGES (5ea LEG)
o 30 SECOND SIDE PLANK (each side)
o 10 SQUAT JUMPS
o 5 TOES TO BAR

THURSDAY
o Interval Workout 6 o 300m Freestyle, easy (fins)

MAIN SET:
Reference Interval Generator for o 4 x 100m Freestyle (no fins), 95% effort, 1 min
times rest
o Cool Down / Stretch rest
TOTAL: 1800m
o OFF AS MANY ROUNDS AS POSSIBLE o OFF

(AMRAP) IN 20 MINUTES
10 CHEST TO BAR PULL UPS
FRIDAY
o
o 10 LEG RAISES
o 10 CHIN UPS
o Dynamic Warm-up o OFF [Optional SWIM]

WARM UP:
SATURDAY
o 4 Mile Run o 300m kick, bottom arm out straight (no fins)
Moderate Effort o 300m Freestyle, easy
o 2 x 600m Freestyle (fins), 70-80% effort, 4 min rest
o 4 x 100m Freestyle (no fins), 95% effort, 70 sec rest
TOTAL: 2400m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 9 OF 11

o OFF Complete 3 Rounds for Time o OFF
o 15 ONE LEG GLUTE BRIDGE (EACH LEG)
o 10 CHIN UPS
MONDAY
o 15 V-UPS
o 25 CALF RAISES
o 15 AIR SQUATS
o 20 PIGEON TOED CALF RAISES
o 20 PLANK REACHES
o 12 STEP UPS (each leg)
Complete 3 Rounds for Time

o Dynamic Warm-up o 25 SHOULDER CIRCLES (4 count; ea direction)
o OFF
TUESDAY
o 20 POWER KNEES (each side)

o Timed 2 1/4 Mile o 20 DIPS
Max Effort o
o
12 SINGLE LEG SLIDING LEG CURLS (each side)
40 SECOND SIDE PLANKS (each side)
o Cool Down / Stretch o 10 MOUNTAIN CLIMBERS (4 count)
o 10 TIPPING BIRDS (each side)
o 12 DIVE BOMBERS

WEDNESDAY

o 300m Freestyle, easy (fins)
MAIN SET:
o 4 x 100m Freestyle (no fins), 95% effort, 1 min
rest
rest
TOTAL: 2400m
o Dynamic Warm-up Complete 3 Rounds for Time WARM UP:

o 35 PUSHUPS
THURSDAY
o 8 PULL UPS
o Interval Workout 7 o 35 FLUTTER KICKS (4 count) o 100m Freestyle, easy (fins)
o 12 PLYO SPLIT SQUATS (4 count) MAIN SET:
Reference Interval Generator for o 20 SWIMMERS
o 1 x 100m Freestyle (no fins), 95% effort, 30 sec
times o 15 BODYWEIGHT SISSY SQUATS rest
o 10 RESISTANCE BAND CHOPS (each side)
o 1 x 600m Freestyle (fins), 80% effort, 3 min rest
o Cool Down / Stretch o 35 BICYCLES (4 count) COOL DOWN: 100m Freestyle (fins), easy
o 10 CHAIR CLIMBS TOTAL: 1000m
o OFF AMRAP 45 minutes o OFF

25 PUSHUPS
8 CHIN UPS
15 MODIFIED V-SITS
FRIDAY
12 CLAPPING PUSHUPS
6 ALTERNATING GRIP PULL UPS
30 FLUTTER KICKS (4 count)
15 DECLINE PUSHUPS
15 UNDERHAND BODYWEIGHT ROWS
16 PLANK REACHES
15 WIDE PUSHUPS
8 UNEVEN PULL UPS (each arm)

SATURDAY
o 4 Mile Run
Moderate Effort
MAIN SET:
o Cool Down / Stretch o 4 x 100m Freestyle (no fins), 95% effort, 30 sec
rest
rest
COOL DOWN: 100m Freestyle (No fins), easy
TOTAL: 2200m
o OFF o OFF o OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 10 OF 11

o 15 BURPEES
o 12 PULL UPS
MONDAY
o 1 MINUTE 30 SECOND PLANKS

o 8 WICKED WIPERS (4 count)
o 12 ROCKY PUSHUPS
o 15 WIDE GRIP PULL UPS
o 45 SECOND L-SIT
o 35 PUSHUPS
o 10 FRONT LEVERS (1 second holds)
o 30 LEG RAISES

o 15 CHIN UPS
20 BODYWEIGHT TRICEPS EXTENSIONS
TUESDAY
o
o Timed 2 1/2 Mile o 30 BICYCLES (4 count) o 400m Freestyle, easy
o 15 UNDERHAND BODYWEIGHT ROWS MAIN SET:
Max Effort o 10 DIPS
o 10 ALTERNATING PULL UPS WITH GRIP SWITCH o 1 x 1000m Freestyle (fins), 70-80% effort, 5 min
o Cool Down / Stretch o
o
20 MODIFIED V-SITS
5 UNEVEN PULL UPS
rest
o 25 DIAMOND PUSHUPS COOL DOWN: 200m Freestyle (No fins), easy
o 15 MOUNTAIN CLIMBERS (4 count) TOTAL: 2300m

WEDNESDAY

MAIN SET:
rest
TOTAL: 1700m
o Dynamic Warm-up Complete 3 Rounds for Time OFF

o 20 AIR SQUATS
THURSDAY
o Interval Workout 8 o
o 10 TWISTING LUNGES (each leg)
Reference Interval Generator for o 10 HAND STAND PUSHUPS
times o 10 ONE-LEG SQUATS (each leg)
o 15 DIVE BOMBER PUSHUPS
o Cool Down / Stretch o 20 CALF RAISES (each leg)
o 20 METER HANDSTAND WALK
o 40 SECOND LSIT
o OFF Complete 3 Rounds as Quickly as Possible OFF

o 15 BURPEES
o 12 CHIN UPS
25 UNSUPPORTED SIT UPS
FRIDAY
o
o 30 WIDE PUSHUPS
o 15 V-UPS
o 10 OBLIQUE V-UPS (each side)
o 20 CAN CAN ABS
o Dynamic Warm-up OFF WARM UP:

o 400m kick, bottom arm out straight (No fins)
SATURDAY
o 4 Mile Run
Moderate Effort
MAIN SET:
o Cool Down / Stretch o 6 x 100m Freestyle (fins), 95% effort, 30 sec rest
o 1 x 1000m Freestyle (No fins), 70-80% effort, 2
min rest
TOTAL: 2400m
o OFF OFF OFF

SUNDAY
PHASE 1 WORKOUT
WEEK 11 OF 11
PAST PAST PAST

*Record 1.5 mi time for Interval * *
MONDAY
Generator for re-calculation

o 20 AIR SQUATS o 100m kick, bottom arm out straight
TUESDAY

o ALTERNATING LUNGES (10ea LEG) MAIN SET:
o 10 SUPERMANS o 2 x 100m Freestyle (fins), 95% effort, 30 sec rest
o 10 V-UPS o 1 x 1000m Freestyle (fins), 70-80% effort, 3 min
rest
TOTAL: 1600m

WEDNESDAY
times
o OFF AMRAP 20 MINUTES WARM UP:

THURSDAY
o 10 CHEST TO BAR PULL UPS

o 10 LEG RAISES o 200m Freestyle, easy
o 10 CHIN UPS o 3 x 100m Freestyle (fins), 95% effort, 30 sec rest
o 10 RUSSIAN TWISTS (4 count) o 1 x 800m Freestyle (fins), 70-80% effort, 3 min
o 10 PLYO SPLIT SQUAT rest
TOTAL: 1600m
o Dynamic Warm-up EVERY MINUTE ON THE MINUTE (EMOM) FOR o OFF

o 4 Mile Run 20 MINUTES
o 5 PULL UPS
FRIDAY
Moderate Effort
o 5 PUSH UPS
o Cool Down / Stretch o 10 SIT UPS

SATURDAY

MAIN SET:
rest
TOTAL: 2200m
o OFF OFF OFF

SUNDAY
Insert most recent 1.5 mile assessment time in cell D2 below to obtain individual work interval times
Date Name 2400m 9:45 1600m 6:30 6:02 (=9:00 x
0.62)
Track Work Work:Re Rep Rest Set Spli Spli

st Rest t t
Worko Workout Factor Interv Ratio Interval Interv
ut al al
Order W-out (mins) (mins) (mins)
volume
200
m
1 2x4x 0.975 1:35 1:0.5 0:47 3:00 0:47
400m
3200m
400 800
m m
2 1x3x 1.05 5:07 1:0.5 2:33 na 1:42 3:24
1200m
3600m
200 400
m m
3 1x3x 0.97 2:21 1:1 2:21 3:00 0:47 1:34
600m
1x3x 0.90 0:43 1:1 0:43 3:00
200m
2x3x 0.85 0:41 1:1.5 1:02 3:00
200m
3600m
200 400
m m
4 1x3x 0.97 3:09 1:1 3:09 4:00 0:47 1:34
800m
1x4x 0.91 1:28 1:1 1:28 0:44
400m
4000m
Perform a 1.0 mile reassessment between weeks 4 and 5 and enter new time below
Date Name 1600m 6:15 (reassessment 1.0 time
here)
(1.0 mi)
Work Work:Re Rep Rest Set Spli Spli

st Rest t t
Worko Workout Factor Interv Ratio Interval Interv
ut al al
Order W-out (mins) (mins) (mins)
volume
200 400
m m
5 1200m Aus Pursuit 5:48 0:58 1:56
1x3x 0.98 2:17 1:1 2:17 4:00 0:45 1:31
600m
1x4x 0.91 1:03 1:1 1:03 0:42
300m
4200m
6 Newtons (same work time, Rep restart times

decreasing rest time)
4x5x 0.95 0:44 decreasin 45/35/25/ 2:00 Set Set Set Set
200m g 15 1 2 3 4
4000m (secs) 1:30 1:20 1:1 1:0
0 0
200
m
7 Knockou (run at one second + 400m time at 1600m race pace)
ts
1 x 10 x 0:01 1:34 1:1 90 secs 0:47
400m
4000m 1:33
200
m
8 2x4x 1:33 1:0.5 0:46 3:00 0:46
400m
3200m
Compare Workout 8 to Workout 1 - note your improvement
PHASE 2 WORKOUT
WEEK 1 OF 15

o 10 HANDSTAND PUSHUPS
o 20 AIR SQUATS
MONDAY

o Timed 2- 3/4 Mile o
Max Effort o 15 SLIDING CURLS (each leg)
o 30 BICYCLES
o 40 ARM FLUTTER KICKS (4 count)
o
15 SISSY SQUATS
30 ROCKY SIT UPS
o 8 WALL WALKS
o 25 CALF RAISES (each side)
o 30 SECOND L-SIT

30 DIAMOND PUSH UPS
TUESDAY
o
o 15 HANGING LEG RAISES o 200m Freestyle, easy
o 10 UNEVEN CHIN UPS (EACH ARM) MAIN SET:
o 30 DIPS
o 50 BICYCLES (4 count) o 6 x 100m Freestyle (No fins), 95% effort, 20 sec
o 15 CHIN UPS rest
o 20 BODYWEIGHT TRICEPS EXTENSIONS
o 30 ROCKY SIT UPS
o 1 x 1000m Freestyle (fins), 70-80% effort, 30 sec
o 12 ONE ARM UNDERHAND BODYWEIGHT ROWS rest
o 25CLOSE GRIP PUSHUPS COOL DOWN: 100m Freestyle, easy
TOTAL: 2100m

WEDNESDAY

MAIN SET:
Reference Interval Generator for o 4 x 100m Freestyle (fins), 95% effort, 1 min rest
times o 1 x 800m Freestyle (fins), 70-80% effort, 3 min
rest
o Cool Down / Stretch COOL DOWN: 100m Freestyle (fins), easy
TOTAL: 1800m

o 15 PULL UPS
THURSDAY
o 35 PUSHUPS
o 10 V-UPS
o 12 ROCKY PUSHUPS
o 10 FRONT LEVERS
o 15 DROP PUSH UPS
o 20 PLANK REACHES
o 10 WIDE PULL UPS
o 10 FLOOR WIPERS (each side)

o 20 AIR SQUATS
o 5 Mile Run o 15 CHIN UPS
15 HANGING LEG RAISES o 100m Freestyle, easy
FRIDAY
o
Moderate Effort o 25 CALF RAISES (each leg) MAIN SET:
o Cool Down / Stretch o 10 ONE ARM CHIN UPS (EACH ARM; ASSISTED)
o 10 ONE LEG SQUATS (each leg) o 1 x 1000m Freestyle (No fins), 70-80% effort, 3
o 20 VUPS
min rest
o 15 HAMSTRING CURLS (each leg) COOL DOWN: 200m Freestyle, easy
o 25 UNDERHAND PUSHUPS TOTAL: 2600m
o 25 LEG RAISES

o 50 PUSHUPS
SATURDAY
o 15 PLYO PUSHUPS
o 40 ROCKY SIT UPS
o 20 DIVE BOMBERS
o 10 CORN COB PUSHUPS
o 15 BURPEES
o 25 WIDE PUSHUPS
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 2 OF 15

o Dynamic Warm-up AMRAP 45 minutes o OFF
o 35 PUSHUPS
o 10 CHIN UPS
MONDAY
20 MODIFIED V-SITS
o Timed 3 Mile o
Max Effort o 8 ALTERNATING GRIP PULL UPS
o
20 PLANK REACHES
o 20 WIDE PUSHUPS
o 8 UNEVEN PULL UPS (each arm)

o 25 SHOULDER CIRCLES (4 count; ea direction)
o 10 GLUTE HAM RAISE o 200m Freestyle
TUESDAY
o 20 POWER KNEES (each side) o 200m Lead arm- Trail arm, easy (fins)
o 30 DIPS
o 12 SINGLE LEG SLIDING LEG CURLS (each side)
MAIN SET:
o 40 SECOND SIDE PLANKS (each side) o 3 x 100m Lead arm- Trail arm (fins), 95% effort,
o 15 SHOULDER PUSHUPS 30 sec rest
o 10 MOUNTAIN CLIMBERS (4 count) o 1 x 1000m Lead arm- Trail arm (fins), 70-80%
o 10 TIPPING BIRDS (each side) effort, 2 min rest
o 12 DIVE BOMBERS
COOL DOWN: 100m Lead arm- Trail arm, easy
TOTAL: 1800m

WEDNESDAY
o 400m Freestyle
o 400m Lead arm- Trail arm, easy
o Interval Workout 3 MAIN SET:
Reference Interval Generator for o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 1 min
rest
times o 1 x 1000m Lead arm- Trail arm (fins), 70-80% effort, 3
min rest
o Cool Down / Stretch o 3 x 100m Lead arm- Trail arm , 70% effort, 30 sec rest
TOTAL: 2600m
o OFF Complete 3 Rounds for time o OFF

o 15 PLYO SPLIT SQUATS
THURSDAY
o 1 MINUTE 30 SECOND PLANK
o 15 BODYWEIGHT SISSY SQUATS
o 40 DIPS
o 5 DRAGON FLAGS
o 15 ONE-LEG SQUATS (each leg)
o 25 SPHINX PUSHUPS
o 40 ROCKY SIT UPS
o 30 CALF RAISES
o 40 SECOND L-SIT
o Dynamic Warm-up EVERY MINUTE ON THE MINUTE (EMOM) FOR WARM UP:
o 5 Mile Run 20 MINUTES o 200m Freestyle
o 5 PULL UPS o 200m Lead arm- Trail arm, easy (fins)
FRIDAY
Moderate Effort
o 5 PUSH UPS MAIN SET:
o Cool Down / Stretch o 10 SIT UPS o 4 x 100m Lead arm- Trail arm (fins), 95% effort,
1 min rest
o 1 x 800m Lead arm- Trail arm (fins), 70-80%
effort, 30 sec rest
TOTAL: 1700m
o OFF AS MANY ROUNDS AS POSSIBLE o OFF

SATURDAY
o 10 LEG RAISES
o 10 CHIN UPS
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 3 OF 15

o Dynamic Warm-up 5 Rounds for Time o OFF
o 20 PULL UPS
MONDAY
o Timed 3 Mile o 30 PUSH UPS

o 40 SIT UPS
Max Effort
o 50 AIR SQUATS
o Cool Down / Stretch REST 3 MINUTES BETWEEN ROUNDS ADD

TIMES FROM EACH ROUND TO GET TOTAL
TIME

o 20 METER BEAR CRAWL o 200m Freestyle
TUESDAY
o 25 SQUAT MAIN SET:

o 3 x 100m Lead arm- Trail arm (fins), 95% effort,
o 20 METER CRAB CRAWL
30 sec rest
o 10 REVERSE LUNGE (each side) o 1 x 1000m Lead arm- Trail arm, 70-80% effort, 2
o 10 METER INCHWORM min rest
o 15 DIAMOND PUSH UP COOL DOWN: 100m Lead arm- Trail arm (fins),
easy
TOTAL: 1600m

WEDNESDAY
o 300m Freestyle
Reference Interval Generator for 1 min rest
times o 1 x 1000m Lead arm- Trail arm (fins), 70-80%
effort, 30 sec rest
o Cool Down / Stretch COOL DOWN: 100m Lead arm- Trail arm (No fins),
easy
TOTAL: 1800m

o 40 PUSHUPS
THURSDAY
o 10 PULL UPS
o 12 PLYO SPLIT SQUATS (4 count)
o 20 SWIMMERS
o 15 BODYWEIGHT SISSY SQUATS
o 20 PLYO PUSHUPS

o 15 ONE LEG GLUTE BRIDGE (each leg)
o 4 Mile Run o 10 CHIN UPS
o 400m Freestyle
15 V-UPS o 400m Lead arm- Trail arm, easy
FRIDAY
o
Moderate Effort o 25 CALF RAISES MAIN SET:
o Cool Down / Stretch o 15 UNDERHAND BODYWEIGHT ROWS
o 15 AIR SQUATS 1 min rest
o 20 PIGEON TOED CALF RAISES
o 20 PLANK REACHES
o 8 EXPLOSIVE PULL UPS WITH GRIP SWITCH effort, 3 min rest
o 12 STEP UPS (each leg) COOL DOWN: 200m Lead arm- Trail arm, easy
TOTAL: 2600m
o OFF AMRAP 30 Minutes WARM UP:

o 1 x 400m Freestyle
SATURDAY
o 15 HANGING LEGRAISES
o 20 BODYWEIGHT ROWS o 1 x 400m Lead arm- Trail arm, easy (fins)
o 30 DIPS MAIN SET:
o 15 FRONT LEVERS o 2 x 100m Lead arm- Trail arm, 95% effort, 20
o 20 VUPS sec rest
o 25 LEG RAISES
o 1 x 600m Lead arm- Trail arm, 70-80% effort, 30
sec rest
TOTAL: 1100m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 4 OF 15

o MILE JOG WARMUP
ALTERNATE NEXT TWO EXERCISES UNTIL A
MONDAY
o
o 100 METER SPRINT

o 800 METER RUN
o 75 VUPS

o 40 PUSHUPS
o Timed Run 10 PULL UPS
TUESDAY
o
30-40 min o 12 PLYO SPLIT SQUATS (4 count)
Moderate Effort o 20 SWIMMERS
o Cool Down / Stretch o 15 BODYWEIGHT SISSY SQUATS
o 10 RESISTANCE BAND CHOPS (each side)
o 15 PLYO PUSHUPS

WEDNESDAY
o 800m Freestyle
MAIN SET:
o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 1 min
rest
o 1 x 1000m Lead arm- Trail arm (fins), 70 effort, 3 min
rest
o 3x100m Lead arm- Trail arm (fins), 75% effort, 20 sec
rest
TOTAL: 2600m

o Dynamic Warm-up o 10 Pull ups
o OFF
THURSDAY
o 25 Shoulder Circles (4 count)

o 30 Bicycles (4 count)
o Sprints 12 x 100m at ~16 sec, o 20 Swimmers
rest 30 sec between runs o 12 Dive Bombers
o 20 Rocky Sit ups
o 15 Bodyweight Rows
15 SHOULDER Pushups
o Easy Run for 5:00 min o
o 15 Power Knees (each side)
o 15 Wide Pushups
o 8 Wide Pull ups
o Cool down/Stretch o 1 Minute Plank

o 400m Freestyle
o 20 AIR SQUATS
o 20 PUSH UPS
FRIDAY
MAIN SET:
o ALTERNATING LUNGES (10ea LEG) o 6 x 100m Lead arm- Trail arm (fins), 95% effort, 90 sec
o 10 SUPERMANS rest
o 10 V-UPS o 1 x 1000m Lead arm- Trail arm (fins), 70 effort, 2 min
rest
COOL DOWN: 200m Lead arm- Trail arm (fins), easy
TOTAL: 2600m
o Dynamic Warm-up 3 Rounds for time WARM UP:

o 100m Freestyle
SATURDAY
o 5 Mile Run o 5 PLYO PUSH UP

5 PLYO SPLIT SQUAT (each leg) o 100m Lead arm- Trail arm, easy
Moderate Effort o
MAIN SET:
o Cool Down / Stretch o 5 L-SIT PULL UP
o 30 SEC PLANK 1 min rest
o 30 SECOND RIGHT SIDE PLANK o 1 x 800m Lead arm- Trail arm (fins), 70 effort, 3
o 30 SECOND LEFT SIDE PLANK min rest
o 10 JUMP SQUAT COOL DOWN: 200m Lead arm- Trail arm, easy
TOTAL: 1600m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 5 OF15

o 10 CHIN UPS
o 35 PUSHUPS
MONDAY

o 12 BODYWEIGHT BICEP CURLS
o 30 SECOND CHIN UP HOLDS
o 15 DIVE BOMBERS

o Freestyle
o 4 Mile Run
TUESDAY
o 200m Lead arm- Trail arm, easy (fins)

Moderate Effort MAIN SET:
o Cool Down / Stretch o 3 x 200m Lead arm- Trail arm , 85% effort, 2 min rest
o 2 x 500m Lead arm- Trail arm (fins), 70 effort, 3 min rest
TOTAL: 2000m

WEDNESDAY
o 30 BODY SQUATS o Freestyle
15 RUSSIAN TWISTS (4 count)
o
o 15 DIPS
o 10 TWISTING LUNGES (each leg) MAIN SET:
o 20 LEG RAISES
o 15 SPHINX PUSHUPS o 2 x 500m Lead arm- Trail arm (fins), 85%
o 25 METER CRABWALKS effort, 30 sec rest
o 30 SECOND L-SITS
o 15 BODYWEIGHT TRICEPS EXTENSIONS COOL DOWN: 100m Lead arm- Trail arm ,
25 CALF RAISES (each leg)
o
easy
TOTAL: 1600m

THURSDAY
o Run 1 mile at 6:45 min pace

o Rest for 4 min
o Run 2 miles at 7:30 min pace, rest 5 min

o 10 Pull ups o 300m Freestyle
o 25 Shoulder Circles (4 count)
o 30 Bicycles (4 count)
FRIDAY
o 20 Swimmers MAIN SET:

o 12 Dive Bombers o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 2 min
o 20 Rocky Sit ups rest
o 15 Bodyweight Rows o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 2 min
o 15 SHOULDER Pushups
o 15 Power Knees (each side)
rest
o 15 Wide Pushups o 2 x 500m Lead arm- Trail arm , 70% effort, 4 min rest
o 8 Wide Pull ups COOL DOWN: 100m Lead arm- Trail arm (fins), easy
o 1 Minute Plank
TOTAL: 2600m
o Dynamic Warm-up OFF OFF

SATURDAY
o 5 1/2 Mile Run

Moderate Effort
o OFF OFF OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 6 OF 15

7 PULL UPS
MONDAY
15 MODIFIED VSITS
15 BODYWEIGHT ROWS
20 DIPS
12 MOUNTAIN CLIMBERS (4 count)
5 WIDE PULL UPS
30 DIAMOND PUSHUPS
15 SIDE PLANK LEG LIFTS (each side)
10 FREEFALL ARCHES (5 SECONDS EACH)
12 SPHINX PUSHUPS
20 ROCKY SIT UPS
o Dynamic Warm-up OFF WARM UP:

o 100m Freestyle
o 4 Mile Run
TUESDAY

o Cool Down / Stretch o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 3 min
rest
rest
rest
TOTAL: 1700m

WEDNESDAY
o 10 CHIN UPS o 300m Freestyle

o 15 SHOULDER PUSH UPS
o 8 WALL WALKS o 3 x 100m Lead arm- Trail arm , 95% effort, 3 min rest
o 20 LEG RAISES o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 3 min
o 12 BODYWEIGHT BICEP CURLS rest
o 25 SHOULDER CIRCLES (4 count; EACH DIRECTION)
o 15 LEG RAISES o 2 x 500m Lead arm- Trail arm (fins), 70-80% effort, 2 min
o 30 SECOND CHIN UP HOLD rest
o 10 HANDSTAND PUSHUPS COOL DOWN: 200m Lead arm- Trail arm , easy
o 30 ARM FLUTTER KICKS (4 count) TOTAL: 2600m

THURSDAY
o Run 1 mile at 6:30 min pace, 4 min rest

o Run 1 mile at 7:00 min pace, 4 min rest

o 35 PUSHUPS o Freestyle
o 25 AIR SQUATS
o 15 V-UPS
FRIDAY
o 10 CORN COB PUSHUPS MAIN SET:

o 10 PLYO SPLIT SQUATS (4 count) o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 3 min
o 30 FLUTTER KICKS (4 count) rest
o 25 DECLINE PUSHUPS o 3 x 200m Lead arm- Trail arm (fins), 80% effort, 2 min
o 10 ONE LEG SQUATS
rest
o 15 DIVE BOMBERS o 1 x 500m Lead arm- Trail arm (fins), 70% effort, 30 sec
o 25 CALF RAISES rest
o 40 BICYCLES (4 count) COOL DOWN: 200 m Lead arm- Trail arm , easy
TOTAL: 2000 m

SATURDAY
o 3 Mile Run
Low Effort
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 7 OF 15
PAST PAST PAST

*Record 1.5 mi time for Interval * *
MONDAY
Generator for re-calculation

o 15 DEEP SQUATS o 300m Freestyle
15 SHOULDER PUSHUPS
TUESDAY
o o 300m Lead arm- Trail arm, easy (fins)

o 10 ONE LEG SQUATS (each leg) MAIN SET:
o 8 WALL WALKS o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 1 min
o 50 SIT UPS rest
o 10 SLIDING LEG CURLS (each leg) o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 3 min
o 10 HANDSTAND PUSHUPS rest
o 25 CALF RAISES (each leg) o 1 x 500m Lead arm- Trail arm (fins), 70-80% effort, 2 min
o 25 SHOULDER CIRCLES (4 count) rest
o 20 POWER KNEES (each side) COOL DOWN: 100 m Lead arm- Trail arm , easy
TOTAL: 2100 m

WEDNESDAY
o 200m Freestyle
Reference Interval Generator for o 2 x 100m Lead arm- Trail arm (fins), 95% effort, 1 min
rest
times o 2 x 200m Lead arm- Trail arm (fins), 85% effort, 1 min
rest
o Cool Down / Stretch o 1 x 500m Lead arm- Trail arm , 70-80% effort, 1 min rest
COOL DOWN: 100 m Lead arm- Trail arm (fins), easy
TOTAL: 1500 m
o OFF AS MANY ROUNDS AS POSSIBLE OFF

THURSDAY
o 10 LEG RAISES
o 10 CHIN UPS
o Dynamic Warm-up Complete 3 Rounds WARM UP:

o 300m Freestyle
o 6 Mile Run o 10 SQUAT JUMPS
o 20 PUSH UPS
FRIDAY

o 15 PULL UPS o 3 x 100m Lead arm- Trail arm (fins), 95% effort, 2 min
o WALKING LUNGE (5ea LEG) rest
o 10 DIPS o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 2 min
o 10 UNDERHAND BODYWEIGHT ROWS rest
o 2 x 500m Lead arm- Trail arm (fins), 70-80% effort, 3 min
rest
COOL DOWN: 200 m Lead arm- Trail arm , easy
TOTAL: 2700 m

o 10CHIN UPS
SATURDAY

o 1 MINUTE PLANK
o 15 BODYWEIGHT BICEP CURLS
o 20 DIPS
o 6 ONE ARM CHIN (EACH ARM)
o 15 SPHINX PUSHUPS
o OFF OFF OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 8 OF 15

o Dynamic Warm-up o 40 PUSHUPS
o OFF
o 35 AIR SQUATS
MONDAY

o Timed 3 Mile o 20 DECLINE PUSHUPS
Max Effort o
o
10 PLYO SPLIT SQUATS (4 count)
20 MODIFIED V-SITS
o 15 DIVE BOMBERS
o 10 SLIDING LEG CURLS
o Cool Down / Stretch o 15 MOUNTAIN CLIMBERS (4 count)
o 25 WIDE PUSHUPS
o 1 MINUTE PLANK

o 6 CHIN UPS
20 SHOULDER PUSHUPS
o 300m Freestyle
TUESDAY
o
o 35 BICYCLES (4 count) o 200m Lead arm- Trail arm, easy
o 15 VUPS o 1 x 200m Lead arm- Trail arm (fins), 85% effort,
o 7 NEGATIVE CHIN UPS 1 min rest
o 12 DIVE BOMBERS
o 15 HANGING LEG RAISES
o 15 BODYWEIGHT BICEP CURLS effort, 4 min rest
o 5 WALL WALKS COOL DOWN: 100m Lead arm- Trail arm , easy
TOTAL: 2000m

WEDNESDAY
o 300m Freestyle
o Interval Workout 2 o 300m Lead arm- Trail arm, easy
MAIN SET:
Reference Interval Generator for o 2 x 200m Lead arm- Trail arm (fins), 85% effort,
times 2 min rest
o Cool Down / Stretch 2 min rest
COOL DOWN: 200m Lead arm- Trail arm , easy
TOTAL: 3000m

THURSDAY
o 12 PULL UPS
o 20 DIPS
o 20 LEG RAISES
o 15 SPHINX PUSHUPS
o 10 5 SECOND FREEFALL ARCHES
o 30 SECOND LSITS
o 6 WIDE PULL UPS
o 45 SIT UPS

o 6 Mile Run o 15 AIR SQUATS
o 30 SECOND FOREARM PLANK
FRIDAY
Moderate Effort
o 10 BURPEES
o SIDE LUNGES (5ea LEG)
o 30 SECOND SIDE PLANK (each side)
o 10 SQUAT JUMPS
o 5 TOES TO BAR
o OFF AS MANY ROUNDS AS POSSIBLE WARM UP:

o 200m Freestyle
SATURDAY
(AMRAP) IN 20 MINUTES o 100m Lead arm- Trail arm, easy

o 10 CHEST TO BAR PULL UPS MAIN SET:
o 10 LEG RAISES o 2 x 200m Lead arm- Trail arm (fins), 85% effort, 2 min
o 10 MOUNTAIN CLIMBERS (4 count) rest
o 10 CHIN UPS o 2 x 600m Lead arm- Trail arm (fins), 75% effort, 3 min
rest
o 10 PLYO SPLIT SQUAT TOTAL: 2000m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 9 OF 15

15 PULL UPS
MONDAY
20 MODIFIED VSITS
o Timed 3 Mile 6 EXPLOSIVE PULL UPS WITH GRIP SWITCH
Max Effort 15 SPHINX PUSHUPS
25 POWER KNEES (each side)
20 BODYWEIGHT ROWS
o Cool Down / Stretch 20 DIAMOND PUSHUPS
20 SWIMMERS
25 DIPS

40 PUSHUPS
15 CHIN UPS
o 200m Freestyle
TUESDAY
15 CAN CAN ABS o 100m Lead arm- Trail arm, easy

15 DIVE BOMBERS MAIN SET:
15 BODYWEIGHT BICEP CURLS
30 FLUTTER KICKS (4 count) o 2 x 200m Lead arm- Trail arm (fins), 85% effort,
35 DECLINE PUSHUPS 2 min rest
20 POWER KNEES (each side)
15 DIVE BOMBERS 3 min rest
5 ONE ARM CHIN UPS (EACH ARM) COOL DOWN: 100m Lead arm- Trail arm , easy
1 MINUTE PLANK
TOTAL: 2600m

WEDNESDAY
times

o 300m Freestyle
THURSDAY
o 20 METER BEAR CRAWL

o 25 SQUAT o 300m Lead arm- Trail arm, easy
MAIN SET:
o 20 METER CRAB CRAWL
o 10 REVERSE LUNGE (each side) 2 min rest
o 10 METER INCHWORM o 3 x 600m Lead arm- Trail arm (fins), 70-80%
o 15 DIAMOND PUSH UP effort, 3 min rest
TOTAL: 2900m

o 6 Mile Run o 10 PLYO SPLIT SQUATS (4 count)
20 V-UPS
FRIDAY
o
Moderate Effort o 20 SHOULDER CIRCLES (4 count; EACH DIRECTION)
o Cool Down / Stretch o 25 BODY SQUATS
o 8 WALL WALKS
o 12 SLIDING LEG CURLS (each leg)

o 100m Freestyle
SATURDAY
o 20 AIR SQUATS
o 20 PUSH UPS MAIN SET:
o ALTERNATING LUNGES (10ea LEG) o 2 x 200m Lead arm- Trail arm (fins), 85% effort, 1 min
o 10 SUPERMANS rest
o 10 V-UPS o 1 x 600m Lead arm- Trail arm (fins), 70-80% effort, 1 min
rest
TOTAL: 1400 m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 10 OF 15

o Dynamic Warm-up o 12 PULL UPS
o OFF
o 40 PUSHUPS
MONDAY

o Timed 4 Mile o 8 WIDE PULL UPS
Max Effort o
o
25 WIDE PUSHUPS
35 BICYCLES (4 count)
o 10 DIVE BOMBERS
o Cool Down / Stretch o 35 FLUTTER KICKS (4 count)
o 10 SUPERMANS
o 20 LEG LIFTS

o Freestyle
TUESDAY

MAIN SET:
rest
o 3 x 600m Lead arm- Trail arm , 70-80% effort, 2 min rest
TOTAL: 2700m

o Dynamic Warm-up o OFF
WEDNESDAY
o 15 CHIN UPS
o Interval Workout 4 o 25 ARM FLUTTER KICKS (4 count)
Reference Interval Generator for o
o
times o 10 HANDSTAND PUSHUPS
o Cool Down / Stretch o 20 SHOULDER CIRCLES (4 count; each direction)
o 4 ONE ARM CHIN UPS (Each arm)

o 300m Freestyle
THURSDAY

MAIN SET:
rest
rest
TOTAL: 3000m
o Dynamic Warm-up COMPLETE 3 ROUNDS FOR TIME o OFF

o 6 Mile Run o 30 DIAMOND PUSHUPS
20 CAN CAN ABS
FRIDAY
o
Moderate Effort o 25 CALF RAISES (each leg)
o Cool Down / Stretch o 20 DIPS
o 10 ONE LEG SQUATS (each leg)
o 12 SPHINX PUSHUPS
o 12 SWISS BALL LEG CURLS (each leg)
o 20 MODIFIED VSITS

o 100m Freestyle
SATURDAY

MAIN SET:
effort, 30 sec rest
COOL DOWN: 200m Lead arm- Trail arm (fins),
easy
TOTAL: 1600m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 11 OF 15

COMPLETE 3 ROUNDS FOR TIME
o Dynamic Warm-up o 40 DECLINE PUSHUPS
o OFF
o 5 ONE ARM CHIN UPS (EACH ARM)
MONDAY
o 30 UNSUPPORTED SIT UPS

o Timed 3 Mile o 45 PUSHUPS
Max Effort o
o
10 BODYWEIGHT BICEP CURLS
20 SIDE PLANK LEG LIFTS
o 15 CHIN UPS
o Cool Down / Stretch o 40 FLUTTER KICKS (4 count)
o 25 WIDE PUSHUPS
o OFF o OFF o OFF

TUESDAY

WEDNESDAY
o 15 DIVE BOMBERS
o 25 AIR SQUATS
o 400m Freestyle
o Interval Workout 5 o 40 BICYCLES (4 count) o 400m Lead arm- Trail arm, easy
o 10 CORN COB PUSHUPS MAIN SET:
Reference Interval Generator for o 15 PLYO SPLIT SQUATS (4 count)
times o 8WALL WALKS 2 min rest
o 15 DONKEY KICKS (each leg)
o Cool Down / Stretch o 25 SHOULDER CIRCLES (each direction) 3 min rest
o 25 CALF RAISES (each leg) COOL DOWN: 200m Lead arm- Trail arm , easy
o 30 SECOND L-SIT
TOTAL: 3000m
o OFF o OFF o OFF

THURSDAY

o 15 PULL UPS
o 6 Mile Run o 15 BODYWEIGHT TRICEPS EXTENSIONS
20 MODIFIED V-SITS
FRIDAY
o
Moderate Effort o 20 BODYWEIGHT ROWS
o Cool Down / Stretch o 20 DIPS
o 6 ONE ARM PULL UPS
o 12 SUPERMANS
o 15 SPHINX PUSHUPS

o 300m Freestyle
SATURDAY

MAIN SET:
2 min rest
1 min rest
TOTAL: 2700m
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 12 OF 15

o 15 DIPS
o 30 SECOND CHIN UP HOLDS
MONDAY
20 MODIFIED V-SITS
o Timed 3 Mile o
Max Effort o 15 CHIN UPS
o 10 SPHINX PUSHUPS
o
15 RUSSIAN TWISTS (4 count)
o 4 ONE ARM CHIN UPS (EACH ARM

o 200m Freestyle
o 15 AIR SQUATS
TUESDAY

o 30 SECOND FOREARM PLANK MAIN SET:
o 10 BURPEES o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 2 min
o SIDE LUNGES (5ea LEG) rest
o 30 SECOND SIDE PLANK (each side) o 2 x 700m Lead arm- Trail arm (fins), 70-80% effort, 2 min
o 10 SQUAT JUMPS rest
o 5 TOES TO BAR
TOTAL: 2600m
AM Complete 3 Rounds for Time o OFF

WEDNESDAY
o Dynamic Warm-up o 12 PULL UPS
o 25 SHOULDER CIRCLES (4 count; EACH DIRECTION)
o Interval Workout 6 o 8 WIDE PULL UPS
Reference Interval Generator for o 30 ARM FLUTTER KICKS (4 count)
times o
o
20 SWIMMERS
o 12 DIVE BOMBERS
o Cool Down / Stretch o 20 MODIFIED VSITS

o 400m Freestyle
THURSDAY

MAIN SET:
o 3 x 200m Lead arm- Trail arm , 85% effort, 20 sec rest
o 2 x 700m Lead arm- Trail arm , 70% effort, 30 sec rest
TOTAL: 3000m
o Dynamic Warm-up AS MANY ROUNDS AS POSSIBLE o OFF

o 6 Mile Run (AMRAP) IN 20 MINUTES
o 5 PULL UPS
FRIDAY
Moderate Effort
o Cool Down / Stretch o 10 PUSH UPS
o 15 AIR SQUATS

o 100m Freestyle
SATURDAY
o 20 DEEP SQUATS
o 30 UNSUPPORTED SIT UPS o 100m Lead arm- Trail arm, easy
o 40 PUSHUPS MAIN SET:
o 1 MINUTE 30 SECOND PLANK o 2 x 700m Lead arm- Trail arm (fins), 70-80%
o 10 CORN COB PUSHUPS effort, 30 sec rest
o 25 METER CRABWALK
COOL DOWN: 200m Lead arm- Trail arm (fins),
o 15 CLAPPING PUSHUPS easy
o 25 CALF RAISES (each leg) TOTAL: 1800m
o 15 V-UPS
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 13 OF 15

o 10 SQUAT JUMPS
MONDAY
o Timed 3 Mile o 20 PUSH UPS

o 15 PULL UPS
Max Effort
o WALKING LUNGE (5ea LEG)
o 10 DIPS
o Cool Down / Stretch o 10 UNDERHAND BODYWEIGHT ROWS

o 15 PLYO PUSH UP o 200m Freestyle
TUESDAY
o 15 PLYO SPLIT SQUAT (each leg) o 100m Lead arm- Trail arm, easy
MAIN SET:
o 15 L-SIT PULL UP
o 2 x 200m Lead arm- Trail arm , 85% effort, 1 min rest
o 30 SECOND PLANK o 2 x 700m Lead arm- Trail arm (fins), 70-80% effort, 2 min
o 10 JUMP SQUATS rest
COOL DOWN: 100 m Lead arm- Trail arm (fins), easy
TOTAL: 2200 m

WEDNESDAY
o 400m Freestyle
Reference Interval Generator for o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 20 sec
rest
times o 1 x 700m Lead arm- Trail arm , 70-80% effort, 30 sec
rest
o Cool Down / Stretch COOL DOWN: 200m Lead arm- Trail arm , easy
TOTAL: 2300m
o OFF o OFF o OFF

THURSDAY
o Dynamic Warm-up AMRAP 20 minutes WARM UP:

o 400m Freestyle)
o 6 Mile Run o 10 JUMP SQUAT
FRIDAY
Moderate Effort o 10 PLYO PUSH MAIN SET:

o Cool Down / Stretch o 10 PLYO SPLIT SQUAT o 3 x 200m Lead arm- Trail arm (fins), 85% effort, 1 min
rest
o 10 SINGLE LEG GLUTE BRIDGE (each leg) o 2 x 700m Lead arm- Trail arm (fins), 70% effort, 2 min
o 10 WIDE PUSH UPS rest
COOL DOWN: 200 m Lead arm- Trail arm , easy
TOTAL: 3000 m

o MILE JOG WARMUP
SATURDAY
o ALTERNATE NEXT TWO EXERCISES UNTIL A

o 100 METER SPRINT

o 800 METER RUN
o 75 VUPS
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 14 OF 15

MONDAY
o Timed 3 Mile
Max Effort

o 15 CHIN UPS
20 BODYWEIGHT TRICEPS EXTENSIONS o 200m Freestyle
TUESDAY
o
20 MODIFIED V-SITS
o
o 20 DIPS MAIN SET:
o 15 BODYWEIGHT BICEP CURLS o 1 x 1500m Lead arm- Trail arm (fins), 70-
o 35 DIAMOND PUSHUPS 80% effort
o 45 SECOND CHIN UP HOLD COOL DOWN: 100m Lead arm- Trail arm ,
10 SPHINX PUSHUPS
o
easy
TOTAL: 2000m

WEDNESDAY
times

o 45 PUSHUPS
THURSDAY
o 15 PULL UPS
o 8 WIDE PULL UPS
o 10 SUPERMANS

o 6 Mile Run o 300m Freestyle
FRIDAY
Moderate Effort o 300m Lead arm- Trail arm, easy

o 1 x 2000m Lead arm- Trail arm (fins), 70-
80% effort
COOL DOWN: 200m Lead arm- Trail arm,
easy
TOTAL: 2800m

o 30 AIR SQUATS
SATURDAY
o 30 UNSUPPORTED SIT UPS
o 10 TWISTING LUNGES (each leg)
o 6 WALL WALKS
o 25 SHOULDER CIRCLES (4 count; each direction)
o OFF o OFF o OFF

SUNDAY
PHASE 2 WORKOUT
WEEK 15 OF 15

*Start at Physical Training, then run, then o Dynamic warm-up o Dynamic Warm-up
Swim o Max effort pull ups in 1minute
MONDAY
o Dynamic Warm-up o Max effort sit ups in 2 minutes o Timed 1500 meter
o Max effort pushups in 2 minutes Max Effort
o Timed 3 Mile for time o Cool down 10 minute rest before run
Max Effort o Cool Down / Stretch
o Cool Down 30 Minute rest before swim

o 20 PULL UPS o 300m Freestyle
TUESDAY
o 30 PUSH UPS o 300m Lead arm- Trail arm, easy

o 50 AIR SQUATS
o 1 x 1800m Lead arm- Trail arm (fins), 70%
REST 3 MINUTES BETWEEN ROUNDS ADD effort
TIMES FROM EACH ROUND TO GET TOTAL COOL DOWN: 100m Lead arm- Trail arm ,
TIME easy
TOTAL: 2500m

WEDNESDAY

o Rest for 4 min
o Run 2 miles at 7:30 min pace, rest 5 min
o OFF AS MANY ROUNDS AS POSSIBLE PM

THURSDAY
(AMRAP) IN 20 MINUTES WARM UP:

o 10 CHEST TO BAR PULL UPS o 200m Freestyle
o 10 LEG RAISES o 200m Lead arm- Trail arm, easy
o 10 CHIN UPS o 1 x 2200m Lead arm- Trail arm (fins), 70-80%
o 10 RUSSIAN TWISTS (4 count) effort
o 10 PLYO SPLIT SQUAT COOL DOWN: 200m Lead arm- Trail arm , easy
TOTAL: 2800m

o 6 Mile Run
FRIDAY
Moderate Effort

o 20 PULL UPS
SATURDAY
o 20 BODYWEIGHT TRICEPS EXTENSIONS o 100m Freestyle

10 SCORPIONS (each side)
o
o 40 DIPS MAIN SET:
o 15 EXPLOSIVE PULL UPS WITH GRIP SWITCH o 1 x 1600m Lead arm- Trail arm (fins), 70-
o 50 FLUTTER KICKS (4 count) 80% effort
o 15 FRONT LEVERS
o 40 DIAMOND PUSHUPS COOL DOWN: 200m Lead arm- Trail arm ,
25 LEG RAISES
o
easy
TOTAL: 2000m
o OFF o OFF o OFF

SUNDAY

Pararescue Fitness Preparation Program

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Pararescue Fitness Preparation Program

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Pararescue/Combat Control/Special

Operations Weather Team (PJ/CCT/SOWT)

Fitness Preparation Program

This program is intended to prepare candidates for the

Do not attempt this workout without first being cleared by a

After being cleared by your physician, do not progress to a new

Once you get started on the program, pay close attention to

A few things to remember:

1. NEVER swim alone.

For further information or guidance, contact your nearest

First ThereThat Others May Live.

CARDIO PHYSICAL TRAINING SWIM

30-40 min o 30 AIR SQUATS

o OFF Complete 3 Rounds WARM UP:

o SINGLE LEG ROMANIAN DEADLIFT(no weight) o 100m Freestyle, easy

o Dynamic Warm-up o OFF WARM UP:

o 300m kick, bottom arm out straight (no fins)

o OFF Complete as Fast as Possible o OFF

o Dynamic Warm-up Complete 3 Rounds o OFF

OFF Complete 3 Rounds WARM UP:

o 15 CALF RAISES o 100m Freestyle, easy

o OFF o OFF o OFF

CARDIO PHYSICAL TRAINING SWIM

Moderate Effort o 10 Pushups

o OFF Complete 5 Rounds for Time WARM UP:

o 20 METER BEAR CRAWL fins)

o Dynamic Warm-up o OFF WARM UP:

o 300m kick, bottom arm out straight (no fins)

o OFF AMRAP-30 MINUTES o OFF

o 5 PLYO SPLIT SQUAT

o Dynamic Warm-up Complete 3 Rounds o OFF

o OFF Complete 3 Rounds WARM UP:

o 20 SECOND SQUAT HOLD o 200m Freestyle, easy

o OFF OFF o OFF

CARDIO PHYSICAL TRAINING SWIM

o OFF 3 Rounds for time WARM UP:

o Dynamic Warm-up o OFF

o Cool Down / Stretch

o OFF AMRAP 20 MINUTES WARM UP: PM

o Dynamic Warm-up AMRAP 45 minutes OFF

o Timed 1 Mile o 20 CAN CAN ABS

o OFF Complete 4 Rounds for Time WARM UP:

o 20 BURPEES o 100m Freestyle, easy

o OFF OFF OFF

CARDIO PHYSICAL TRAINING SWIM

Moderate Effort o 25 SQUAT

o OFF AMRAP 45 minutes WARM UP:

o Dynamic Warm-up o OFF PM

o OFF EVERY MINUTE ON THE MINUTE (EMOM) FOR o OFF

o Dynamic Warm-up Complete 3 Rounds for Time o OFF

o Timed 1 Mile o 20 POWER KNEES (each side)

o OFF o OFF WARM UP:

o 100m Freestyle, easy

o OFF o OFF o OFF

CARDIO PHYSICAL TRAINING SWIM

Moderate Effort 2 minute rest

o OFF Complete 3 Rounds for Time WARM UP:

o 30 SECOND FOREARM PLANK o 100m Freestyle, easy (fins)

o Dynamic Warm-up o OFF PM

o OFF AMRAP 30 MINUTES o OFF

o 10 SIDE LUNGE (each side)

o Dynamic Warm-up Complete 3 Rounds for Time o OFF

o Timed 2 Mile o 20 UNSUPPORTED SIT UPS

o OFF AMRAP 15 Minutes WARM UP: