The Ultimate CFT Preparation Workout

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