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Recruit School Physical Training Preparation Plan
4 rounds of:
| Minute | Number of burpees in that minute | Total burpees |
| 0 - 1 | 10 | 10 |
| 1 - 2 | 12 | 22 |
| 2 - 3 | 14 | 36 |
| 3 - 4 | 16 | 52 |
| 4 - 5 | 18 | 70 |
| 5 - 6 | 20 | 90 |
| 6 - 7 | 22 | 112 |
| 7 - 8 | 24 | 136 |
Instructions: The first minute you must complete 10 x burpees, then rest for the remaining time. Second minute you must complete 12 x burpees then rest, etc. Follow the ladder as far as possible - until you cannot complete the prescribed reps in that minute’s time. At the end, add up the total burpees you completed for the intervals you did make. This is your assessment “max rep” number.
Thus, if an athlete completes only 9 of the 16 burpees in round 4, they will have a total of 45 (10+12+14+9). If they completed 15 of the 16 burpees in round 4 (1 shy of completing the interval) then they would have a total of 51 (10+12+14+15). You will scale off this "total" number (i.e., 45, 51, etc.).
Rest 2 to 3 minutes.
Rest 2 to 3 minutes.
Rest 2 to 3 minutes.
Rest 2 to 3 minutes.
Note: One jump with left leg forward plus one jump with right leg forward equals one repetition. Total may be 0.5 increment (example: 30.5 reps).
Rest 2 to 3 minutes.
