Workout Routine to Crush the Candidate Fitness Assessment: Strength Day
Video
Description
Here are a series of workouts to improve your pull-ups, sit-ups, and pushups on the Candidate Fitness Assessment as well as military PFTs for high school and college kids like me.
Strength Day (Do this every other day)
1. Armstrong workout:
2. 3 sets of Abs & Dips:
– 50 Russian Twists
– 30 Bicycle kicks
– 30 leg lifts
– 20 four-count scissor kicks
– 10 dips
3. 2-minute plank & 10 dips
4. 100 total pushups (set 1: max you can do, do more sets to get to 100)
5. Miscellaneous (monkey bars, 30+ dumbbell « ammo can » lifts, etc.)
* I sucked at the basketball throw and got maybe 60 feet. I don’t really have tips for that, just keep practicing your throws.
** Shuttle runs were relatively easy since I played tennis, practice the suicide drill on tennis courts:
Candidate Fitness Assessment Max Scores:
Males
Basketball Throw*: 102 feet
Pull-ups: 18
Shuttle Run**: 7.8 seconds
Crunches/Sit-ups: 95
Pushups: 75
1-mile run: 5:20
Females
Basketball Throw: 66feet
Pull-ups: 7
Shuttle Run: 8.6 seconds
Crunches/Sit-ups: 95
Pushups: 50
1-mile run: 6:00
Marines Max PFT:
Pull-ups: 20
Sit-ups: 100
3-miles: 18:00
Navy Max PRT:
Curl-ups: 109
Pushups: 92
1.5 Mile Run: 8:15
Army Max PFT:
Pushups: 71
Sit-ups: 78
2-mile run: 13:00
Air Force Max PFT:
Pushups: 75
Sit-ups: 80
Pull-ups: 10
1.5 mile run: 8:08
