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I need to switch from lifting to cardio in order to get into the military. I can squat/dl 4pl8 but the military doesn't give a shit about that they just want me to run fast and do pull-ups. I want to go from a 24 minute 3-mile to around 21-22 minutes, in addition to ab/shoulder/lat exercises for crunches/30lb presses/pullups.
Here's my plan:
CFK:
Five pyramids of 50 crunches/50 flutterkicks going down to 15 on set 5
FARTLEK:
Warmup (3:00)
2:00 Jogging
Ten burpees
Five pullups
Twenty mountain climbers
The Fartlek Workout (15:00)
Sprint 60 meters
Max set of pushups in 45 seconds, alternate diamond and wide hands every 10
1:00 Run, high-tempo
Max set of pullups, alternate palms in and out every 4 pullups
2:00 Run, medium tempo
45 seconds of crunches, 45 seconds of flutterkicks
1:00 lunges
Max 1 set of dips (can substitute with pushups with hands close to body approximately waist-high)
25 star jumps
1:00 jogging
1:00 Max 30-lb ammo can (or dumbbell) lifts
45 seconds side plank, left, then repeat right
3:00 max alternate sprints 50 meters, 40 meters, 25 meters, 10 meters with minimal rest
The Cool-down (2:00)
1:30 slow jog
0:30 alternate lunge stretches, toe touches, and any necessary additional stretches
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PPPA: Push/Pull/Press/Abs
First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15. The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.
Ammo can press/crunch supersets come next. Ammo cans are 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.
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