Test Day
Description
A simple PT test: two minutes each of max push-ups and sit-ups, then a 2-mile ruck for time.
Workout
Warm-up
5 min- 5-minute easy walk plus a few push-ups and sit-ups at an easy pace to prep for the test.
2 Min Max Push-ups
- Max effort Push-ups in 2 minutes.
2 Min Max Sit-ups
- Rest 5 minutes.
- Max effort Sit-ups in 2 minutes.
For Time
- Rest 5 minutes.
- 2 Mile Ruck
Cool Down
5 min- Easy walk, then stretch your chest, core, and hips.
Movement Breakdown
Push-ups
- Start in a plank position, hands slightly wider than shoulder-width, body in a straight line from head to heels.
- Lower your chest to the ground by bending your elbows, keeping them close to your body.
- Push back up to full extension and repeat.
Sit-ups
- Lie on your back with knees bent, feet flat on the ground, hands lightly touching your ears or crossed on your chest.
- Curl up to a full sit-up, then lower back down with control.
- Repeat for the prescribed reps or time.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.