Ascent Total Wellness
A comprehensive 16-week program crafted to help you excel in the Army Combat Fitness Test (ACFT), building the strength, endurance, and resilience required to perform at your peak.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10 Choice of cardio x 5:00
B
Hand Release Push-Up
C
Plank
D
Run
Recovery
E
Ascent Post-run Stretch Complex
Perform each exercise for 4 reps with a 4 second count each rep Standing quad stretch Standing forward fold Downward dog calf pedal Downward dog to upward dog Worlds greatest stretch Pyramid pose Alternating messier lunge Kneeling tibialis stretch
Recovery
F
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
Prep
A
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10
B
Run
1 x 30:00
Recovery
C
Ascent Post-run Stretch Complex
Standing quad stretch Standing forward fold Downward dog calf pedal Downward dog to upward dog Worlds greatest stretch Pyramid pose Alternating messier lunge Kneeling tibialis stretch
Recovery
D
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
A
Pre-workout breath work
1 x 5:00
Conditioning
B
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10
C
Trap Bar Deadlift
1 x 3
D1
Russian KB Swing
4 x 15
D2
DB Renegade Row
4 x 10
D3
Dead Bug
4 x 1:00
E
Foam roll circuit
Recovery
F
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
Prep
A
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10
B
Run
1 x 30:00
Recovery
C
Ascent Post-run Stretch Complex
Standing quad stretch Standing forward fold Downward dog calf pedal Downward dog to upward dog Worlds greatest stretch Pyramid pose Alternating messier lunge Kneeling tibialis stretch
Recovery
D
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
A
Pre-workout breath work
1 x 5:00
Prep
B
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10
Glycolytic
C
3 rounds (must be completed under 5 minutes each) 2 minutes rest 50 Kb swings 50# 15 Burpee box jump 375 meter row 30 OH Lunge with 35# plate
D
Foam roll circuit
Recovery
E
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
Prep
A
Warm-up
2 rounds for completion Neck circles x 5 each direction Arm circles x 10 each direction Trunk twist x 10 each direction In place marching x 10 each leg (bring knees as high as possible) Leg swings x 10 each leg Air squat x 10 Inch worms x 5 Push up x 10 World's greatest stretch x 5 each side Glute-bridge x 10
B
Run
1 x 45:00
Recovery
C
Ascent Post-run Stretch Complex
Standing quad stretch Standing forward fold Downward dog calf pedal Downward dog to upward dog Worlds greatest stretch Pyramid pose Alternating messier lunge Kneeling tibialis stretch
Recovery
D
Ascent recovery breathing
Box breathing 3-10 minutes 3-8 second breathing cadence (ex. inhale 4 sec, hold 4 sec, exhale 4 sec) Tips: Try to lay down Inhale and exhale through the nose
A
Walk
1 x 30:00
