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Day 15: Work Capacity

Recruit School Physical Training Preparation Plan

Day 15: Work Capacity

Warmup:

4 rounds of:

Training:

  1. 10 rounds of:
    • 10 x burpees
    • 20 x flutter kicks (left and right leg equals 1 rep)
  2. 4 rounds, one round every 2:20, of:
    • 300 m shuttle run
    Instructions: Set two markers 50 m apart. Run down and back three times for a total of 300 m. Complete four rounds. With a running clock start the first round at 0:00. Rest during remaining time. The second round begins at the 2:20 mark. The third at the 4:40 mark. Finally, the fourth at the 7:00 mark.

  3. 4 rounds of:
    • 10 x weighted sit-ups (45 lbs.)
    • 30 sec. side plank left
    • 30 sec. side plank right
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