Officer Candidates School Blog
OCS Preparation Workouts

The Full Body Twenty Minute Fartlek Workout

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

    You can just use a 30+ pound dumbbell as your ammo can
    You can just use a 30+ pound dumbbell as your ammo can
  • 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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