Red White and Blue Fitness
Combat Sports, Tactical / MilitaryPrior to the release of the ACFT, this was my submission for a simple well rounded PT test. Originally it was scored as the load being a percentage of bodyweight. This was designed so the 250 pound dude carrying 50 pounds (20% of bodyweight) would not get a scoring advantage over the 100 pound female carrying the same 50 pounds (50% bodyweight).
The load selected for both the Pull-ups and Ruck are optional, but the higher the percentage of bodyweight, the more points.
1 sessions per week
Must use App app to view and log training
Program Training
A
Intro to RPR (Reflexive Performance Reset)
B
Reflexive Performance Reset (RPR) Warmup
C
3x NFL Strength Coach of the Year Mike Clark on RPR
A
Sprint
10, 20
B
Pro-Agility Drill
A1
Medicine Ball Slam
6 x 3
A2
Depth Plyo Push-Up
6 x 4
A3
Box Jump
6 x 5 @ 24
B1
Band Pull-Apart
3 x 20
B2
Core Variation
3 x 10 @ 20
C1
Hip Mobility Variation
1 x 3:00 @ 5:00
C2
Shoulder Mobility Variation
1 x 3:00 @ 5:00
A1
Spiderman-Reach-Hamstring
1 x 5
A2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
A3
Standing T-Up Rotation
1 x 5
A4
Staggered Stance Squat
1 x 5
A5
Staggered Stance 3-Way RDL
1 x 3
A6
Lateral to Cross-Under Lunge
1 x 5
A7
Standing Dynamic Hydrant
1 x 30
B
Tuck Jump
1 x 5
A
Bench Press
20, 6, 4, 2, 2, 1, 1, 1, 1, 1 @ 30, 40, 50, 65, 70, 80, 87.5, 92.5, 97.5, 100 %
B
Bench Press
C1
Lat Pulldown
2 x 8
C2
Band Face Pull
2 x 8
C3
Pull-Up
2 x 1 @ 10
D
Weighted Strict Pullup
3 x 3 @ 50, 75, 100 %
A1
Triphasic Training Aerobic Concepts- Part 1
A2
Triphasic Training Aerobic Concepts- Part 2
A3
Triphasic Training Aerobic Concepts- Part 3
A1
Spring Ankle Concepts- Part 1
A2
Spring Ankle Concepts- Part 2
A3
Spring Ankle Concepts- Part 3
A4
Spring Ankle Concepts- Part 4
A
Power Clean
6, 6, 4, 2, 2, 1, 1, 1, 1, 1 @ _ , 40, 50, 65, 70, 80, 87.5, 92.5, 97.5, 100 %
B
Back Squat
20, 6, 4, 2, 2, 1, 1, 1, 1, 1 @ _ , 40, 50, 65, 70, 80, 87.5, 92.5, 97.5, 100 %
C
Bulgarian Split Squat
8, 8, MAX
A1
Jog w/Arm Circles
1 x 10
A2
Shuffle w/Arm Circles
1 x 10
A3
Carioca
1 x 10
A4
Skipping Forward w/Picking Cherries
1 x 10
B1
Inchworm
1 x 10
B2
Spiderman
1 x 5
B3
Lunge to High Knee Pull Across
1 x 5
B4
Reverse Lunge to High Knee Pull Open
1 x 5
B5
Ankle Tug
1 x 3
B6
Walking Quad Stretch
1 x 5
C1
Spiderman-Reach-Hamstring
1 x 5
C2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
C3
Standing T-Up Rotation
1 x 5
C4
Staggered Stance Squat
1 x 5
C5
Staggered Stance 3-Way RDL
1 x 3
C6
Lateral to Cross-Under Lunge
1 x 5
C7
Standing Dynamic Hydrant
1 x 30
A
Weighted Strict Pullup
B
Ruck
1 x 4
