ARMY Operational Fitness Program Group Workouts

7/30/2019 ARMY Operational Fitness Program Group Workouts

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

ARMY OPERATIONAL FITNESS PROGRAM GROUP

WORKOUTS AUSTERE EQUIPMENT SCHEDULE (CROSSFIT)

DAILY SCHEDULE

1. WARM UP (NOT OPTIONAL 10 MINS)

a. Run x 3 minutes (400m)b. Dynamic movements (2 rounds of Samson stretch [30 sec], push-ups, pull-ups, OHS, sit-ups 20/25% of max for each exercise)

2. STICK WORK (TIME DEPENDANT NECESSARY FOR FIRST FEW WEEKS 10-15 MINS)

Variety of:

a. Squat (air and front)b. Dead liftc. Push pressd. Push jerke. Over head squatsf. Cleang. Snatch

3. WOD (SEE DETAILED SCHEDULE. WOD IS ALWAYS PRIORITY 10-30 MINS)

4. GYMNASTICS (TEAMS WILL PERFORM ONE ROUTINE PER DAY TIME DEPENDANT 15 MINS)

a. Rings Floor Bar Rope

Muscle-up L-sit L-sit Floor to standingFt lever Tuck-Sit Muscle-up L-sit

Tuck-Sit HSPU Belly Grind Climb with feet and arms/ only arms

L-Sit Frog sit HS hold HSPU

c. Each PT session will end, as a minimum, with 3 x L-sits (10 sec hold), 3 x tuck-sit (10 sec hold), and 3 x handstands (10 sec hold).Based on the progression of the soldiers, an increase of 5 sec can be add each week. All exercises are partner assisted. The time

keeper controls the time and change around of soldiers, ie soldier A does 10 sec of L-sit, change around, and soldier B does

10 sec of L-sit--ect.

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5. STRETCH/COOL DOWN (NOT OPTIONAL 10 MINS)

a. All PT sessions will end with a minimum 10 min cool down and stretch.

All stretches are PNF (proprioceptive neuromuscular facilitation) for 30seconds per side:

1. Chest/bi stretch2. Lat/tri stretch3. Hip flexor stretch4. Hamstring stretch5. Groin stretch

6. REFERENCES AND INSTRUCTIONAL MATERIAL

a. Army Operational Fitness Program/ AFM Coaching and Instructional Module (AOFP/ACIM Draft)b. CrossFit Journal (CFJ)c. Inf Sch PT Instruction File (Inf Sch/N-Drive/Secure/Standards/Fitness/CrossFit/AOFP ISIF)d. Weightlifting Encyclopaedia by Arthur Drechsler. (W.E.)

7. DRESS, SCALING AND SCORING OF WORKOUTS

a. Dress for each workout will be dictated in the instruction. However, based on the intent of the organization conducting PT, the

workouts can be amended to be conducted in combat dress with tactical vest, ballistic plates, or other operational equipment.

b. The workouts are designed to be used by soldiers who have meet the requirements outlined in the AFM level 3 Fitness Checks;

however, due to the flexibility of the program, soldiers who have not obtained AFM level 3 can still utilize the program by scaling

the workouts to meet their physical capabilities. The exercises or loads can be amended to achieve the desired end state of the PT

session. It is the responsibility of the soldier leading PT to ensure that the workouts meet the physical capabilities of the troops

conducting the PT.

C. Every workout can be either scored or not depending on the end state desired by the group conducting training. The unit

conducting the PT can establish the scoring process. One method is to assign a score to the standing of each soldier. If the soldier

places fifth in the platoon, he receives five points; if a soldier finishes first in the platoon, he receives one point. Based on the

standing of each member of the four-man team or section, points can also be awarded. If the four members of a team finish

second (2), sixth (6), tenth (10), and twentieth (20) they each receive the individual corresponding score and their team score is

thirty-eight (2+6+10+20=38). If the workout is a straight team even, points are awarded evenly to every member of the team. If

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there are eight team competing, the distribution could be 2, 4, 6, 8, 10, 12, 14, 16 points for first to eighth place finishes. Each

person on the team would receive the same score added to their personal overall score depending on where the team finished.

This method allows for both individual and team scores to be compiled. A soldier may finish first in every workout but his overallteam standing may be last. Teamwork and cohesion play an important role in the workouts. The methods for scoring are limited

only by the imagination of the person organizing the PT

WEEK 1

Date WOD Dress Remarks Equipment

Day 1 Ivan

Complete as many

rounds as possiblein 20 minutes:

- 70 pound push-

press (25mm ammo

can), 12 reps

- 10 pull-ups

PT WOD 4-man det or section time

specific workout. Each pers on the

team will have a 25mm ammo can andpull-up bar to use. Spotting is only

permitted during pull-ups, as long as

both soldiers are pull-ups: example, if a

soldier has four pull-ups to finish his10

and gets off the bar to take a break, he

can spot his team mate only until he

gets back on the bar to finishes his 10

reps. Once complete, he must moveback to push press. The end state is to

complete as many rounds in 20 mins.

Preferred

- 1 x 25mm ammo can per soldier

- 1 x pull-up bar per soldier

Minimum

- 2 x 25mm ammo can per team of

four

- 1 x pull-up bar per team of four

Day 2 Camille

Three rounds for

time of:

- Run 600 meters

- 5 X (5 pull-ups, 10

push-ups, 15 squats)

PT WOD Fire team or 4-man det task

specific workout. Spotting is not

permitted at any time. If a soldier can

no longer do pull-ups, they will

substitute negative or jumping pull-ups

to complete the task. The end state is to

complete all the proscribed exercisessafely and with the correct form as

quick as possible.

Preferred


Minimum

- 1 x pull-up bar per team

Day 3 2.4 km PT WOD Individual task specific

workout. It will be a mass start.

Individual times will produce ranking

and scoring. The results will dictate

the next 2.4 reverse order start.

- Stopwatch

- Score/Time sheet

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Day 4 15-12-9-6 and 3 rep

rounds for total timeof:

-140 pound dead lift

(2 x 25mm ammo

cans)

-Handstand push-ups

-Vertical jump, 1

foot above reach

Combats,

boots, T-shirt

WOD 4-man det task specific

workout. Each pers on the team willhave 2 x 25mm ammo for the dead

lifts.

- The 25mm ammo cans will be placed

on their side of the soldier with the

carrying handle facing up and towards

the front. He will lift the ammo cans

off the ground to the standing position

and then lower them back down to the

ground.- The handstand push-up (HSPU) will

be executed against a wall for support

or, if a wall is unavailable, another

member of the team can provide

support. Spotting is only permitted

during the HSPU.

- To conduct the vertical jump, each

soldier will mark a line (with tape orchalk) 12 inches on the wall above his

max reach. For a rep to count you must

touch above or on the marked line. The

end state is to complete all required

reps.

Preferred


Minimum

- 2 x 25m ammo can per team

Day 5 Five rounds for time

of:-Run 400 meters

-65 pound power

clean (Rock), 15

reps

PT WOD 4-man det task specific

workout. Each team will have 4 xrocks for the power cleans. Each team

will share the rocks to finish the 15

reps of power clean. Soldiers can

break up the power cleans into as

many reps as required. The team time

will stop when the last pers on the

team finishes.

Preferred

- 1 x 50, 55, 60, and 65 lbs rock perfour man det

Minimum

- 1 x 55 lbs and 1 x 60 lbs rock per det

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WEEK 2


Day 6 For time reps ofpull-ups, push-ups,

squats, sit-ups, and

burpees:

10, 150m, 9, 150m,

8, 150m, 7, 150m, 6,

150m, 5, 150m, 4,

150m, 3, 150m, 2,

150m, 1, 150m

PT WOD Individual task specificworkout. It will be a mass start.

Individual times will dictate ranking

and scoring.

- Each soldier will do 10 reps of pull-

ups, push-ups, squats, sit-ups, and

burpees. Then he will run 150m. Upon

completion of the 150m, the soldier

will do 9 reps of pull-ups, push-ups,squats, sit-ups, and burpees, and then

run 150m. The cycle will continue

until 1 rep of each exercise is

completed

- Each exercise must be completed

before moving on to the next exercise

- The soldier can break-up reps as

required to complete the exercise, ie

two sets of 5 reps to complete the 10

reps of an exercise.

- There will be no spotting allowed

during the workouts.

Preferred- 1 x pull-up bar per soldier

Minimum

- 2 x pull-up bar per section

Day 7 Push press or

Angie

For time:

- 100 pull-ups- 100 push-ups

- 100 sit-ups

- 100 squats

PT WOD Individual task specific

workout

-Teams set up w/ 1 x 65 lb bar.

Perform 3 push press then move to

next weight.-65 X 3, 85 X 3, 95 X 3, 105 X 3, 115

x 2, 125 x 2, 135 x 2, 145 x 2, 155 x 1,

165 x 1, 175 x 1. Continue to add 10

lbs until soldier is pulled for technique,go back to last load you could safely

lift for score and Pl standing.

-Big on technique!

- If Olympic bars and plates are not

Preferred

- 1 x Olympic bar and plates per team

of 4

Minimum- 1 x Olympic bar and plates per team

of 6

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available substitute Angie as the

workout. Spotting is permitted during

the pull-ups.Day 8 Helen

Three rounds for

time of:

- 400 meter run

- 50 pound dumbbell

swing (.50 Cal

ammo can) 21 reps

- 12 pull-ups

PT WOD: 4-man det task specific

workout. Each det will have 4 x pull-

up bars and 4 x .50 Cal ammo cans to

use. Spotting only permitted on pull-

ups as long as they are they are doing

their own pull-ups, ex if a soldier has

four pull-ups to finish his12 and gets

off the bar to take a break, he can spot

other members of his det only until hefinishes his 12 reps.

- The end state is to finish in the

quickest time as a team. Therefore,

time for the team ends when the last

man finishes.

Preferred


- 1 x .50 Cal ammo can per soldier

Minimum


- 2 x .50 Cal ammo can per team

Day 9 Tabata

20 sec work, 10 sec

rest for eight roundsper exercise:

-Double unders

- Push-ups

- Sit-ups

- Pull-ups

- Squats

PT WOD Individual time specific

workout. Each soldier will complete

eight rounds of each exercise for thespecified time, ex 20 sec of push-ups

then 10 sec rest for eight rounds. The

total time for each exercise will be four

minutes. There is no rest between

exercises, for example, once

completed sit-ups, the soldiers will

move directly to pull-ups during the 10

sec rest period.

- The workout can be conducted at thefire team, section, or platoon level.

Preferred


- 1 x skipping rope per soldier

Minimum

- If there are not enough pull-up bars

for each individual, the group can be

divided up into five different stands

and rotate at the end of the four

minutes. All pers will start their

exercises at the same time. For

example, if the platoon has 35 pers,there will be five exercise stands of 7

soldiers at each sand. Therefore, there

would only be a requirement to have 7

pull-up bars

- 1 x time keeper pers group

conducting workout

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Day 10 21-18-15-12-9-6 and

3 rep rounds fortime of:

- 50 pound front

squat (sand bag)

- Sit-ups

Cbts, boots,

and green T-shit


workout. Each pers on the team willhave 1 x sand bag to conduct the

squats. Time for the team ends when

the last man finishes. Spotting will be

permitted during the sit-ups by holding

the feet.

Preferred

- 1 x sand bag per soldier

Minimum

- 2 x sand bags per team four-man

team.

WEEK 3


Day 11 Cindy

Complete as many

rounds as possible

in 20 minutes:

-5 pull-ups

-10 push-ups-15 squat


workout. 5 pull-ups, 10 push-ups, 15

squats = one round. Troops will do as

many rounds as they can in 20 mins.

Soldiers can break up the reps as

required; however, they mustcompletely finish the set before

moving on to the next exercise, ie 5

pull-ups before doing 10 push-ups.

- There will be no spotting during the

workout

Preferred


Minimum

- 1 x pull-up bar per 3 soldiers.

Therefore, up to three rotations can gothrough in the 60 min PT session,

dependant on number.

Day 12 5 km timed run PT - 5 km timed run. Finish times will

dictate the next reverse order run

- Stopwatch per group doing workout

- Soldier at finish line to record times

Day 13 FrelenFour rounds for

time of:

- Run 400m

- 15 thrusters

(25mm ammo

can)

- 15 pull-ups

PT WOD 4-man det task specificworkout. Each det will have 4 x pull-

up bars and 4 x ammo cans to use.

They can only spot on pull-ups as long

as they are still doing their own pull-

ups, ex if troop has four pull-ups to

finish his15 and gets off the bar to

take a break, he can spot his partner



Minimum


- 2 x 25mm ammo can per team

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only until he gets back on the bar to

finishes his 15 reps. Once complete,

he must move on to the next exercise.Day 14 6 km weightload

March

Marching Order WOD Section or platoon task

specific workout. The section or

platoon will rucksack march for 6 km.

- The intent is to establish the Pl or

Sects time for the distance. The pace

should be based on a battle-march

discipline pace, ie 3.2 km in 30 min or

2 mi in an hour. The end state is not

to finish the 6 km as fast as possible,but to obtain the correct time with

proper march discipline. The time

will be the bench mark for the FRAN

Rucksack march

- Stopwatch per complete organization

that is conducting the march, id Sect

or Platoon

Day 15 2.4 Reverse order

timed run

PT kit WOD Reverse order start based on

Day three 2.4 results. The soldier

whose time was the slowest will start

first. The next soldier to go will bethe second slowest. This will continue

until the last soldier, who had the

fastest time on the first 2.4, goes. The

difference between each time dictates

the staggered start times. For

example, if the last three soldiers

times were 12:00 min, 11:40 min, and

11:00 min, during the first 2.4, the

time starts when the last place soldierbegins the run; the second last soldier

will start at the 20 sec mark, and the

third last soldier will start at the 1:00

min mark. This will continue on until

all soldiers have departed the start line

based on their finish times from the

first 2.4.

- Stopwatch

- Staggered time start sheet/ Finish

time sheet

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WEEK 4


Day 16 GagetownFor time:

- Run 400

meters

- 70 pound

thrusters (25mm

ammo can), 21

reps

- 30 pull-ups- Run 800

meters

- 30 pull-ups

- 70 pound

thrusters (25mm

ammo can), 21

reps

- Run 400

meters

PT Kit WOD 4-man det task specificworkout. Each det will have 4 x pull-

up bars and 4 x ammo cans to use.

-All start at same time, time recorded

- Det event. Only spot soldiers back,

not by legs, on pull-ups and only while

soldier is doing pull-ups. Cannot be a

spotter if doing thrusters or run.

Therefore, during rest from pull-upssoldier can spot other team members.

-Time ends when team complete

finishes.



Minimum


- 2 x 25mm ammo can per team

Day 17 8 km timed run PT WOD Section task specific workout.

Each section will run as an individual

group. Time stops when the last

member of the section crosses the

finish line.


Day 18 Three rounds

for time of:- Run 400

meters

- 21 Burpees

- 21 pull-ups

PT WOD section task specific workout.

Spotting permitted only while bothsoldiers are doing pull-ups. Spotting

is not permitted if doing burpees.

Only allowed to spot the soldiers back,

not by the legs. Once finished the

workout, soldiers cannot provide

assistance.

- Time ends when the section

complete finishes the workout

Preferred


Minimum

- 2 x pull-up bar per three soldiers

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Day 19 Three rounds

for time of:

- Run 800meters

- 50 push-ups

- 50 Sit-ups

PT WOD Fire-team task specific

workout. It will be a mass start.

Spotting, holding the feet, will bepermitted during sit-ups.

Minimum

- 800m running route

Day 20 Carla

Five rounds for

time of:

- Run 400 m

- 100 pound

dead lift (2 x.50 Cal ammo

cans), 25 reps

- 25 sit-ups

Cbt pants, T-

shirt, boots, and

Flack vest


workout. Each det will have 8 x .50

Cal ammo cans to use.

-All pers start at same time.

- No spotting, individual time

determines platoon ranking.Individuals ranking added together to

determine dets score.

Preferred


Minimum

- 4 x .50 Cal ammo cans per 4 man

det

WEEK 5


Day 21 RSR

For time:

- Run 400m

- 100 squats

- Run 400m

- 75 squats

- Run 400m

- 50 squats

- Run 400m- 25 squats

PT Kit WOD Individual time specific

workout -All start at same time,

individual time recorded and rankings

combined for sect time.

- Stopwatch

DAY 22 YBF

15-12-9 rep

rounds for time

of:

- Double under

- 50 pound

thrusters (rock)

PT kit WOD Section task specific workout.

The section is divided into half and

goes through the five stands for time.

Time for both sect added together

for total time.

- Each soldier will start at one event,

either double-unders, thrusters, ring

Per Sect

- 1 x skipping rope (Double unders)

- 1 x 50lbs rock (thrusters)

- 1 x pull-up bar and rings for ring

dips

- 2 x .50 cal ammo cans (dead lifts)

- 1 x 35lbs rock (hang cleans)

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- Ring dips

- 100 pound dead

lift (2 x .50 Calammo cans)

- 35 pound hang

clean (rock)

dips, dead lift, or hang clean and do 15

reps. Once all pers in the det are

finished their reps at the individualstand, they will rotate, as a det, to the

next stand. Example, if the soldier

starts at double unders, he will do 15

double unders. Once all the team is

done their 15 reps at each station, he

will move to thrusters do 15 reps andthen move to ring dips, ect. The det

will move together. Once complete

the first round, and he is back atdouble unders, he will then do 12 reps

of the exercise, complete all fivestands, and then repeat again doing 9.

Day 23 Five rounds for

time of:

pull-up/push-up/

squats:

- 25-15-5- 20-15-10

- 15-15-15

- 10-15-20

- 5-15-25

Cbt pants, T-

shirt, and boots,



up bars to use.

-All pers start at same time.

- Spotting, by the back only, permittedduring pull-ups and only while both

team-mates are conducting pull-ups.

- Individual time determines standing

within the platoon.

- Individuals ranking added together

to determine dets score.

Preferred


Minimum

- 1 x pull-up bar per 2 soldiers

Day 24 For time:

6 km Fran

WeightloadMarch

(21, 15, 9 reps of

thrusters and

pull-ups)

Marching Order WOD Section or platoon task

specific workout. The section or

platoon will rucksack march for 6 km.The completion time for this workout

will be based on the finish time of the

day fourteen rucksack march. The

intent is to finish the rucksack march

in the same time or faster as the time

established on day fourteen.

- The march route will be broken up

Preferred

- Max pull-up bar per section or

platoon at each 2 km stop.

Minimum

- 1 x set of rings per section

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into three equal parts, 2 km each. At

the end of each 2 km portion of the

march, the section or platoon will stopand conduct thrusters and pull-ups. At

the end of the first 2 kms, they will do

21 thrusters, using their rucksacks as

the weight, and 21 pull-ups. At the end

of the second 2 kms, they will do 15

thrusters and 15 pull-ups; and at theend of the third 2 km portion, the

finish line, they will do 9 thrusters and

9 pull-ups. Time will stop when thelast person in the section or platoon

finishes his pull-ups.- If there are no routes that can divide

up into three equal parts with pull-up

bar available, substitute rings. They

can be carried on the rucksacks for

easy access. The leader of the PT

session will have to recce a route thatwill allow for either tree limbs,

football, or soccer posts to be used to

anchor the rings to. Rucksacks should

way at least 50 pounds.

Day 25 Hugo

Three rounds for

time of:

- Run 400m

- 50 poundthrusters (sand

bag), 30 reps

- Pull-ups, 30

reps

PT WOD will be 4-man det task

specific workout. Each det will have

4 x pull-up bars and 4 x sand bags to

use.

-All start at same time.- Det event. Only spot soldiers back,

not by legs, on pull-ups and only

while soldier is doing pull-ups.

Cannot be a spotter if doing thrusters

or run. Therefore, during rest from

pull-ups soldier can spot other team

members.

Preferred



Minimum- 2 x pull-up bar per team

- 2 x sand bags per team

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-Time ends when team complete

finishes.

WEEK 6


Day 26 For time:

- 100 sit-ups

- 20 Box jumps, 24

inch box

- 100 squat- 25 pull-ups

- Run 2.4 km

PT kit WOD Individual time specific

workout

-All start at same time, individual

time recorded and rankings combined

for sect time- Individual event, individual platoon

ranking will be added to obtain total

time for sect.

- Mass start with no spotting for any

event. Sit-ups are done with feet not

supported. There will be four boxesfor box jump.

Per Sect

- 1 x box jump

- Max pull-up bars (if not using

soccer net)

Day 27 Chad

For time:- Run/walk 400m

- 100 pound dead

lift (2 x .50 Cal

ammo can), 25

reps

Run/walk 400 m

- 45 pound

thrusters (rock), 25reps

- Run/walk 400m

- 40 pound push

press (water jerry),

25 reps

- Run/walk 400m

- 50 pound front

squat (sand bag),

Cbts, boots, T-

shirt

WOD Section task specific

workout. Each sect will be divided upinto two dets of four or five men.

The combined time of each det will

be added together for overall time

- Each det will have a stretcher, a

water jerry can full (40lbs), a sandbag

(50lbs), rock (45lbs), and 2 x .50 Cal

ammo cans (100lbs). All four dets

will start at the same time. They willload the water jerry, sandbag, rock,

and 1 x .50 Cal ammo can on the

stretcher and run/walk around the

track for 400m. When they return,

each member of the det will grab a

piece of eqpt and do a specific

exercise for 25 reps. The exercises

are: Dead lift .50 Cal ammo can 25

Per Sect

- 1 x stretcher- 1 x water jerry (push press)

- 1 x sand bag (front squat)

- 1 x 45lbs rock (thrusters)

- 2 x .50 Cal ammo cans (dead lifts)

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25 reps reps, thrusters with rock 25 reps, front

squat sandbag 25 reps and push press

water jerry 25 reps. Once the det

complete has finished the 25 reps,

they load the eqpt back on the

stretcher and complete another 400m.

When they return, they each grab a

different piece of eqpt and do 25 reps.

This rotation will carry on until eachmember of the det has done each

exercise. Therefore, the end state will

see each soldier doing 25 reps of deadlift, thruster, push-press, and front

squat and running a total of 5x400m.If the det has a fifth man, the fifth

exercise will be 25 burpees. Also, the

fifth man will be able to rotate in to

carry the stretcher during the run.

DAY 28 10 km timed run PT WOD Section task specific

workout. Each section will run as anindividual group. Time stops when

the last member of the section crosses

the finish line.


DAY 29 Barbara

Five rounds for

time with a three

minute break

between rounds:

-20 pull-ups-30 push-ups

-40 sit-ups

-50 squats


workout

-All start at same time, individual

time recorded and rankings combined

for sect score

- No spotting for any event. Sit-upsare done with feet not supported.

- Each soldier is responsible for

keeping track of their three-minute

brake between rounds.

- A three-minute break will taken

between each round, example, each

soldier will do 20 pull-ups, then 30

Preferred


Minimum

- 2 x pull-up bar per four pers

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push-ups, 40 sit-ups, and 50 squats.

Then take a three-minute rest before

starting again 20, 30 . The soldier

must complete each event before

moving on to the next, eg, he cannot

do 10 pull-ups then do 15 push-ups

and then back to 10 pull-ups.

However, he can break up the sets as

needed to accomplish each individualevent, eg three sets of squats 20, 20,

and 10 for the total of 50.

Day 30 Dead lift or

Mary CAT 3

Complete as many

rounds as possible

in 20 minutes:

- 5 handstand

push-ups (HSPU)

- 15 pull-ups

- 25 squats

WOD Individual task specific

workout

- Each team sets up w/ 1 x 135 lb bar.

A soldier performs 3 dead lifts then

move to the back of the team line and

waits for the next lift.

- Example: 155 X 3, 185 X 3, 205 X

3, 225 X 3, 245 x 2, 265 x 2, 285 x 1,

295 x 1. Add 10 lbs until pulled for

technique, go back to last load the

soldier could safely lift for score and

Pl standing.

- If soldiers max out early on the dead

lifts, due to technique or strength, set

up a bar off to the side with 135 or

155 lbs on it for them to practice

technique and reps.- If Olympic bars and plates are not

available substitute Mary Cat 3 as

the workout.

- Mary is a time specific fire-team

workout. Each fire-team will

complete as many rounds in 20 mins

of HSPU, pull-ups, and squats.

Dead lift

Per Team

- 1 x O-bar and max plates

- 1 x rubber mat per O-bar

Mary Cat 3

Per fire-team

1 x pull-up bar

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- Spotting will be permitted during

the HSPUs and pull-ups. Each

exercise maybe broken up into as

many sets as required to compete the

required number of reps; however,

each exercise must be completed

before moving on to the next one.

WEEK 7

Date WOD Dress Remarks EquipmentDay 31 Complete as

many rounds as

possible in 20

minutes of:

- 70 pound

thrusters (25mm

ammo can), 10

reps

- 8 pull-ups- Run 150 m


workout. Each det will have 4 x 25mm

ammo cans and 4 x pull-up bars to use.

-All start at the same time.

- Spotting permitted only during

pull-ups. Spotting by the soldiers backonly, not by the legs and only while

both soldiers are doing pull-ups.

Therefore, during a rest from pull-ups,is the only time that a soldier can spot

other team members.- The exercises can be broken up into

as many sets as required to complete

the task. However, the soldiers must

compete one exercise before moving on

to the next exercise

-Time ends when team completefinishes.

Preferred



Minimum

- 2 x pull-up bar per det- 2 x 25mm ammo can per det

Day 32 Four rounds for

time of:

- 30 pound squats

(hugging 5.56mm

ammo can), 50

reps

- Run 600 meters

PT WOD Individual task specific

workout

-All start at same time, individual time

recorded and rankings combined for

section score

- No spotting for any event.

Preferred

- 1 x 5.56 ammo can per soldier

Minimum

- 4 x 5.56mm ammo cans per section

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17/22


Day 33 With a

continuously

running clock do

one pull-up the

first minute, two

pull-ups the

second minute,

three pull-ups the

third minute...continuing as

long as you are

able.

Use as many setseach minute as

needed.

PT WOD Fire-team time specific

workout. Each member of the fire-

team will complete one pull-up the first

minute, 2 the second min, three the

third min continuing up to 20 minutes.

- Spotting will be permitted. Once the

fire-team does not finish the required

number of pull-ups for a given minute,

they will continue with pull-ups untilthe 20 mins is complete, example, if a

fire-team misses the required number

of pull-ups during minute 15, they willcontinue to do the sets of 16, 17, 18,

and 19 until the 20 mins is up.- Each exercise maybe broken up into


the required number of reps for the

given minute.

Preferred


Minimum


Day 34 5 km Reverse

order timed run

PT WOD Reverse order start based on the

day twelve 5 km results. The soldier

whose time was the slowest for the 5

km will start first. The next soldier to

go will be the second slowest. This

will continue until the last soldier, who

had the fastest time on the first 5 km,

goes. The difference between each

time dictates the staggered start times.

For example, if the last three soldiers

times were 30:00 min, 29:15 min, and29:00 min, during the first 5 km, the

time starts when the last place soldier

begins the run; the second last soldier

will start at the 45 sec mark, and the

third last soldier will start at the 1:00

min mark. This will continue on until

all soldiers have departed the start line

- Stopwatch

- Staggered time start sheet/ Finish

time sheet

17/22


18/22


based on their finish times from the

first 5 km.

Day 35 Complete as

many rounds in

twenty minutes

of:

- 5 Handstand

push-ups

- 12 Pull-ups

Cbts, green T-

shirt, and boots

WOD 4-man det time specific


up

-All start at same time.

- Spotting permitted during both HSPU

and pull-ups. Only spot soldiers back,

not by legs, on pull-ups.

-Time ends when det complete finishes.

Preferred


Minimum

- 2 x pull-up bar per 4-man det

Week 8


Day 36 Four rounds for

time of:

- run 400 meters

- 50 Squats

PT WOD Individual and section task

specific workout

-All sections start at the same time

- Individual soldiers time recorded for

ranking

- The sections time for ranking endswhen last soldier in section finishes.

- No spotting for any event.

-400 m running route

Day 37 For time:

- 800 meter run

- 25 reps

(30,35,or 40

pound rock) C&J

- 600 meter run- 50 reps

(30,35,or 40

pound rock) dead

lifts

- 400 meter run

- 75 reps

(30,35,or 40

pound rock)


workout. Each det will have 3 x rocks

(30, 35, and 40 lbs)

-All start at the same time

- Soldiers can use whatever rock is

available to complete the exercise.However, the weight that they start the

exercise with must be the same weight

used throughout the exercise.

- Spotting is not permitted during the

workout

-Time ends when the last member of

the det finishes.

Preferred

- 1 x 30, 35, 40 lbs rock per 4-man det

Minimum

- 1 x 30 and 35 lbs rock per 4-man det

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19/22


squats (hugging

rock).

Day 38 Ten rounds, 10,

9, 8, 7, 6, 5, 4, 3,

2, and 1 reps for

time of

- Pull-ups

- Squats

- Sit-ups- Push-ups

- burpees

- Run 150 m:

(10, 150m, 9,

150m, 8, 150m,

7, 150m, 6,

150m, 5, 150m,

4, 150m, 3,

150m, 2, 150m,

1, 150m)

PT WOD Section task specific workout.

Each soldier in the section will do 10

reps of pull-ups, squats, sit-ups, push-

ups, and burpees then run 150m. Upon

completion of the run, the section will

do 9 reps of the exercises. Then run

150m. This cycle will continue until 1rep is finished.

- The exercises can be broken up into



compete the exercise before moving on


- Spotting will be permitted on pull-ups

only.

- Time stops when the last member of

the section finishes.

Preferred


Minimum


Day 39 Complete all 5

rounds for time

of:

- 100 pound dead

lift (2 x .50 calammo can)- 70 pound

thrusters (25mm

ammo can)

- 50 pound push

press (sand bag)

- 25-15-5

Cbts, green T-

shirt, and boots


workout. Each det will have 4 x 25mm

ammo cans, 8 x .50 Cal ammo cans,

and 4 x sand bags

-All start at same time.- Each soldier will complete 25 reps of

dead lift, 15 reps of thrusters, and 5

reps of push press. The next round will

be 20 reps of dead lift, 15 reps of

thrusters, and 10 reps of push press.

This will continue until all five rounds

are competed.

Preferred




Minimum

- 2 x 25mm ammo can per 4-man det

- 4 x .50 Cal ammo can per 4-man det

- 2 x sand bag per 4-man det

19/22


20/22


- 20-15-10

- 15-15-15

- 10-15-20

- 5-15-25






- Spotting is not permitted

-Time ends when det complete finishes.

Day 40 Five rounds for

time:

- 20 pull-ups

- 40 push-ups

- 60 squats


workout. Spotting will only be

permitted while both members of the

fire-team are conducting pull-ups.

- The exercises can be broken up intoas many sets as required to complete



to the next exercise.


the fire-team finishes the workout.

Preferred


Minimum


Week 9


Day 41 Three rounds for

time:

- Run 100 m

- 50 push-ups

- Run 100 m- 50 sit-ups

- Run 100 m

- 50 squats

- Run 100 m

- 20 pull-ups


workout. Each soldier in the det will

do the required reps for the three

rounds.






and sit-ups


the section finishes.

Preferred


Minimum


20/22


21/22


Day 42 For 15 intervals:

20 seconds on/

10 second off

- 50 pound

thrusters (rock or

sand bag)

Rock or sand bag

must stay rackedfor duration of

each 20 sec

interval.

Cbts, green T-

shirt, and boots

WOD Individual and section task

specific workout

-All pers start at the same time, with

one master clock

- Soldiers will do as many reps during

the 20 sec interval as possible, lowest

number of reps during the 15 intervals

is the soldiers score. The sections

score is base on the addition of allmembers scores.

Minimum

- 1 x rock or sand bag per soldier

Day 43 For time:

- Run 1.6 km

- 50 pull-ups

- 100 push-ups

- 200 squats

- Run 1.6 km


workout. Spotting will only be

permitted while both members of the

fire-team are conducting pull-ups.





to the next exercise.


the fire-team finishes the workout.

Preferred


Minimum


Day 44

Complete as

many rounds in

twenty minutes

of:

- 50 pound (rock)hang squat clean,

12 reps

- 10 pull-ups

PT WOD 4-man det time specific

workout. Each soldier in the det will

do the required reps for twenty

minutes.

- The soldiers in the det will be able toutilize either a 45, 50 or 55 lbs rock for

the cleans; however, whatever weight

they start the 12 reps with, they must

finish the reps with. They are not

allowed to change weights half way

through the required 12 reps. Once the

pull-ups are complete and the soldier is

Preferred

- 3 x rocks (45, 50, and 55 lbs) per det


Minimum- 2 x rocks (45 and 50 lbs) per det


21/22


22/22


transitioning back for another round of

cleans, he can select another weight.







Day 45 For time:

- 15 handstand

push-ups

- 3 L pull-ups- 12 handstand

push-ups

- 6 L pull-ups

- 9 handstand

push-ups

- 9 L pull-ups

- 6 handstand

push-ups

- 12 L pull-ups

- 3 handstand

push-ups

- 15 L pull-ups

Cbts, green T-

shirt, flack vest,

and boots

WOD Fire-team task specific

workout. Spotting will be permitted

during both HSPUs and pull-ups






and sit-ups


the det finishes.

Preferred


Minimum- 1 x pull-up bar per 2 soldiers

22/22

Documents

ARMY Operational Fitness Program Group Workouts