The Ultimate CFT Preparation Workout is courtesy of Marine CFT.com, your number one source for help on the Combat Fitness Test
Overview
This workout plan provides for 3 workouts a week with 1 active recovery day. Every training day consists of a warmup, intense workout, and a cooldown. The equipment ideally includes a 35 pound ammo can, dumbbells, and a barbell. For your active recovery day, although a bike or elliptical is recommended, swimming or any other aerobic activity that is soft on your joints could work.
Day 1
- Warmup
- Ammo Can Press
- 1:00 max lifts, 1:00 rest. Repeat.
- Barbell Overhead Shoulder Press 2×8, 1:00 rests
- Pushups
- Fewest sets required to get to 50
- Sprints
- 200 yds x 4, 1:00 rests
- Cool down
Day 2
- Warmup
- Ammo Can Press
- 1:00 max lifts, 1:00 rest, slow motion lifting for 0:30
- Dumbbell Lateral Raise
- 3×15
- Dive bomber pushups
- Max one set
- Sprints
- 400 yds x 4, 1:00 rests
- Cool down
Day 3
- Warmup
- Ammo Can Lifts, Speed Sets
- 5×25, rest 1-2 min
- Complete as fast as possible
- Incline Dumbbell Press
- 4×15, working to 4×5
- Your first week on the program, do 4 sets of 15 reps. Each week, lower the reps and increase the weights
- Sprints
- 2×800 yards, 5:00 rest
- Feet-elevated Pushups
- 50 pushups, minimal rest
- Cool down
Active Recovery Day
- Stretch/Yoga
- Bike/Elliptical or any easy aerobic exercise to get the blood flowing
- Use either The Stick or a foam roller to get in some self-massage