Download pdf - OCS PREPARATION PACK 12 WEEK TRAINING PROGRAM - …

Pull Ups: 3x Max RepsPress Ups: 20 Reps x 3

Sit Ups: 20 Reps x 3

Overhand or Underhand Pull Ups





PFT Assessment/ Evaluate Fitness Level



Pull ups: Max Reps x 2 Pull ups: Max Reps x 4 Pull ups: Max Reps x 4 Overhand or Underhand Pull Ups

OCS PREPARATION PACK 12 WEEK TRAINING PROGRAM - EXAMPLE

Pull ups: Max Reps x 4Pull ups: Max Reps x 2 Pull ups: Max Reps x 3 Overhand or Underhand Pull Ups

Pull ups: Max Reps x 4Pull ups: Max Reps x 2 Pull ups: Max Reps x 3




Pull ups: Max Reps x 2 Pull ups: Max Reps x 3 Pull ups: Max Reps x 3 Overhand or Underhand Pull Ups

Pull ups: Max Reps x 2 Pull ups: Max Reps x 3 Pull ups: Max Reps x 3

Pull ups: Max Reps x 2 Pull ups: Max Reps x 4




