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Day 21: MCOLES Test No. 3

Recruit School Physical Training Preparation Plan

Day 21: MCOLES Test No. 3

Record all training scores today.

Warmup:

3 rounds of:

  • 10 x air squats
  • 5 x push-ups
  • 5 x walking lunges
  • 5 x sit-ups
  • 200 m run

Training: Retest MCOLES. 

Event 1: Max vertical jump

Rest 3 to 5 minutes.

Event 2: Max Sit-ups in 60 seconds

Rest 3 to 5 minutes.

Event 3: Max Push-ups in 60 seconds

Rest 3 to 5 minutes.

Event 4: Half-mile shuttle run

 

Compare scores to MCOLES Tests No. 1 and No. 2. 

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