13-Week Military Workout Program

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LINK TẢI LUẬN VĂN MIỄN PHÍ CHO AE KET-NOI

13 Week Military Training
Week 1
Mon Tue Wed Thur Fri
Push ups+
Situps(alternate)
40,30,20 So 40
push-ups then 40
Situps etc.
4- 400m sprints
Pull-up ladder 1-6
for 3 rounds. So 1
pull-up rest 15-20
seconds then 2
pull-ups working
your way up to 6.
Then start over
on next set at 1.
Alternate
Cardio(Bike,
Swim, or Elliptical)
for 30 minutes
Push-ups +
situps(alternate)
40,30,20 30/30s:
Sprint for 30
seconds walk for
30 seconds. 10
rounds. Walk for 5
minutes and
complete another
10 rounds. Run
30- Walk 30
equals 1 round.
Pull-up ladder 1-6
for 3 rounds.
Alternate
Cardio(Bike,
Swim, or Elliptical)
for 30 minutes
Road March 4
miles in less than
60 minutes With
45 lb Ruck.
Sat and Sun: Do Recovery drill and stretch as needed. Also can be used as make-up days if missed
train.
Week 2
Mon Tues Wed Thur Fri
Push ups+
Situps(alternate)
50,40,30
5- 400m sprints
Pull-up ladder 1-6
for 3 rounds + 3
sets of 8 seated
rows. Select a
moderate weight.
35 minutes of
alternate
cardio(Bike Swim,
or Elliptical)
Push-ups +
situps(alternate)
50,40,30
30/30s: Sprint for
30 seconds walk
for 30 seconds
11 rounds the
walk 5 minutes
Then 11 more
rounds.
Pull-up ladder 1-6
for 3 rounds. + 3
sets of 8 seated
rows. Light
weight. Alternate
Cardio(Bike,
Swim, or Elliptical)
for 35 minutes
3 mile run in less
than 24 minutes.
Sat and Sun: Do recovery drill. Go to pool and work on swim technique. Make-up missed workouts.

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