APFT WODs

APFT IMAGE

WELCOME TO SFC WILLIAMS
ARMY PHYSICAL FITNESS TEST
PREPARATION WORKOUTS

I will post 4 workouts a week, which can be done in any order. I will also use a lot of CrossFit language that you have probably never heard of. After you google the acronym and still not sure what it means feel free to contact me for further explanation.

You will find many of my workouts very different compared to the PRT, what you have done, or what you will find on the internet. The reason my workouts are different is because I focus on high intensity and hip flexor endurance.

High intensity allows us to maximize our cardio output in a short amount of time. We all have busy schedules and my workouts will never take you longer than 30 min. A lot of people think to get better at their 2-mile run they should run 2-miles or more a couple of days a week. You  will increase your cardio by doing this, but with low intensity comes low gains. The last quarter mile when your lungs are on fire and everything hurts is when you are finally making cardio gains. This is why we do sprints, you are getting all the cardio gains without having to run a mile and 3/4 first.

Majority of Soldiers that fail the APFT is due to the run. I believe this is not only because of the lack of cardio, it is because you used all your hip flexor endurance on the sit-ups and had nothing left for the run. The hip flexors main job is to pick up the knee and when you are pulling up on your feet during sit-ups you are also activating the hip flexors. This is why the first 1/2 mile or so your legs feel like they weigh 100 pounds each, your hip flexor has to work extremely hard to pick up our knee and run. I will put many body movements in the workouts that use the hip flexors, Air Squats, Burpees, Mountain Climbers, etc….

Unless I make a note next to the workout all of them should be done as fast as you can. If you are working out and your are not very uncomfortable then your body is in adaptive mode. Adaptive mode is when your body is operating within manage limits and in this mode you are only maintaining the fitness you currently have. The level of intensity and how uncomfortable you are willing to push yourself will determine how much you get out of each and every workout. We will do re-testing of your 2-mile in order for you to track your gains and let you know if you are on the correct path.

*****Every Day after your workout do Planks
2 min Front Plank
1 min Side Plank
1 min Side Plank
1 min Front Plank
Rest as needed, stop your time when you rest
The goal is to eventually do all 5 minutes unbroken

WEEK OF 9/11/17

WOD 1

For Time:
3 rounds:
50m sprint directly into 50m jog
Rest approx 30 seconds after each set
2 rounds:
100m sprint directly into 100m jog
Rest approx 1 minute after each set
3 rounds:
50m sprint directly into 50m jog
Rest approx 30 seconds after each set

WOD 2
10 Rounds for time:
9 Pushups
9 Situps
9 Air Squats
and then after all 10 rounds
1 mile Run

WOD 3
20min AMRAP:
10 GHD Situps
10 Box Jumps 20inches
400 meter run

WOD 4

2 Rounds of: (with a weighted vest)
10min AMRAP
10 Pushups
30 Mountain Climbers
200m Run
5min rest

WEEK OF 9/5/17

WOD 1

For time:
100 Pushups
100-cal. Row
100 GHD Sit-ups or 150 Butterfly Situps
200 double-unders

WOD 2
5 Rounds
8 Ring Pushups
24 Air Squats
400 meter Run

WOD 3
3 Rounds For Time:
50 Situps
800 meter Run

WOD 4

Diagnostic APFT
2min Pushups hit 80 points and then stop
5min Rest
2min Situps hit 80 points and then stop
5min Rest
2mile Run

WEEK OF 8/28/17

WOD 1

10 Rounds of:
10 Pushups
5 GHD Situps
and then…..
4 Rounds of
400m Run
1 min rest

WOD 2 (Re-test from week 7/31/17)
20 min AMRAP
25 Pushups
25 Situps with weights on feet
400 meter Run

Ausbon-5 Rounds

WOD 3 (Re-test from week 7/31/17)
For Time:
100 Air Squats
1 Mile Run

WOD 4

Skill Sheet Test: Max Effort 500m Row
Rest as needed
Skill Test: Max Length Plank
Rest as needed
Break up anyway you want:
100 Pushups
50 GHD Situps

WEEK OF 8/21/17

WOD 1

5K Run For Time:

WOD 2
2 Rounds
50 Air Squats
50 Calorie Row
50 Pushups
Rest 5 minutes between Rounds

WOD 3
20 min AMRAP
20 Clapping Pushups
20 PRT Rowers
400 meter run

Ausborn-10:55

WOD 4

3 Rounds For Time:
100 Jump Rope
400 meter Run
500 meter Row

*After the 3 Rounds do 100 Pushup

WEEK OF 8/14/17

WOD 1

3 Rounds For Time:
400 meter Run
20 Burpees to a 9ft Target
3 min Rest

WOD 2

“Tabata This”
With a Running Clock in 24 minutes:
Tabata Calorie Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement.
Score for each movement is the lowest number of reps performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

WOD 3

Diagnostic APFT
2 minute Pushups
15 minute rest
2 minute Situp (weight on feet or someone holding them)
15 minute Rest
2 mile run

WOD 4

3 Rounds For Time:
100 Jump Rope
20 Burpees stand up with 25lb plate
10 GHD Situps

WEEK OF 8/7/17

WOD 1

5 Rounds For Time:
20 Pushups
50 Mountain Climbers
20 Squats
500 meter Row

WOD 2

For Time:
50 Pushups
100 Air Squats
1 mile run

WEEK OF 7/31/17

WOD 1

2 mile Run For Time:

WOD 2
20 min AMRAP
25 Pushups
25 Situps with weights on feet
400 meter Run

WOD 3
For Time:
100 Air Squats
1 Mile Run

WOD 4
5 Rounds For Time:
10 Clapping Pushups
25 Rowers (PRT)
200 meter Run

WEEK OF 7/24/17

WOD 1

In Order For Time:
50 Pushups
3min Rest
50 Situps (nothing on your feet)
50 Air Squats
3min Rest
1 Mile Run

WOD 2
5 Rounds
15 Pushups
15 Med Ball Situps
50 Single Jump Rope

WEEK OF 7/17/17

WOD 1

In Order For Time:
50 Pushups
50 Situps (put weight on your feet)
50 Air Squats
1 Mile Run
25 Pushups
25 Situps (put weight on your feet)
25 Air Squats

WOD 2

For Time: (Re-test from week 7/3/17)
Break up anyway you want
100 Pushups
100 Situps

WOD 3

For Time
100 Squats
2 mile run for time:

WOD 4

Flight Simulator Double Unders – Unbroken
* Must break between sets
50-40-30-20-10-20-30-40-50
Buy Out 800 M run

WEEK OF 7/10/17

WOD 1

6 Rounds of:
Run 400m
Rest 90 Seconds

WOD 2

4 Rounds of
20 Pushups
20 Situps (nothing holding your feet)
and then after your 4 rounds
Run 800 Meters

WOD 3

Row 2,ooo meters or bike
and then
10 Rounds of:
5 Pushups
5 Situps

WOD 4

For Time:
20min AMRAP
200m Run
30 Mountain Climbers
20 Jumping Air Squats
10 Burpees

WEEK OF 7/3/17

WOD 1

Run 800 meters:

Rest 3min
Run 800 meters

WOD 2

4 Rounds

25 Pushups
25 Situps (nothing holding your feet)

WOD 3

Run 1 mile For Time:

WOD 4

For Time:
Break up anyway you want
100 Pushups
100 Situps

WEEK OF 5/01/17 Make-up APFT

MONDAY THRU WEDNESDAY DO 100 PUSHUPS AND 100 SITUPS PER DAY
Break them up any way you want and you have all day to get them done

MONDAY 5/1/17

Run 2.5 Miles for Time:

TUESDAY 5/2/17

For Time:
50 Burpees for time:

WEDNESDAY 5/3/17

Run 1 mile for time:

THURSDAY 5/3/17

Do not workout only stretching allowed

FRIDAY 5/4/17

Recovery Workout

3 Rounds Not For Time:

70% effort
3 Rounds
Slow 400m Jog
10 Squats
10 Pushups
10 Situps

WEEK OF 3/13/17

MONDAY THRU FRIDAY DO 100 PUSHUPS AND 100 SITUPS PER DAY
Break them up any way you want and you have all day to get them done

WORKOUT OF THE DAY “WOD” 1

4 Rounds For Time:
25 Air Squats
400m Run

WOD 2

For Time:
50 Rowers
1 Mile Run

WOD 3

2 mile Run For Time:

WEEK OF 3/6/17

MONDAY THRU FRIDAY DO 100 PUSHUPS AND 100 SITUPS PER DAY
Break them up any way you want and you have all day to get them done

WORKOUT OF THE DAY “WOD” 1

Diagnostic Test
1 min Pushups
5min Rest
1 min Situps
5min Rest
1 mile run For Time:

WOD 2

3 Rounds for time:
20 Air Squats
400m Run

WOD 3

For Time:
100 Mountain Climbers
1 mile Run

WEEK OF 1/2/17

WOD 1

For Time: Diagnostic Test
1 min Pushups
5min Rest
1 min Situps
5min Rest
1 mile run

WOD 2

20min AMRAP:
10 Pushups
10 Situps
20 Air Squats
400m Run

WOD 3

For Time:
100 Squats
2 mile Run

WOD 4

200 Calorie Row For Time:
Every 20 Cals stop and do 10 Burpees

WEEK OF 12/26/16

WOD 1

For Time:
30*24*18*12*6
Pushups
Rowers
400m Run

WOD 2

For time:
100-80-60-40-20
Walking Lunges
Double Unders (X3 for Singles)

WOD 3

For Time:
1 min Work, 1 min Rest
100 Pushups
100 Situps
5min Rest and then….
1 mile Run for Time

WOD 4

100 Burpees For Time:

WEEK OF 12/19/16

WOD 1

For Time:
21*15*9
Mountain Climbers (Each leg)
Burpees
Push-ups
*500m Run

WOD 2

4 rounds for time:
25 Situps
25 Cal row/400m Run
100 Single Jump Rope

WOD 3

For Time
1,000m Row
80 Mountain Climbers (40 each)
60 Air Squats
40 Situps
20 Pushups
100 Single Unders

WOD 4

Break up anyway you want
100 Air Squats
100 Burpees
500 Single Jump Rope

WEEK OF 12/12/16

WOD 1

For Time: Diagnostic Test
1 min Pushups
5min Rest
1 min Situps
5min Rest
1 mile run

WOD 2

4 rounds for time:
20 Air Squats
20 Pushups
20 Situps
100 Single Jump Rope

WOD 3

2 Rounds
50 Situps
800 meter Run

WOD 4

Break up anyway you want
100 Air Squats
100 Burpees
500 Single Jump Rope

WEEK OF 10/24/16

If you did not pass the APFT or you want to get a higher score you will get one more chance before promotion packets are due. I will be giving another APFT when we all meet in Sikeston on Dec 3rd. The 2-mile run will be 8 laps around the track, so if you are able to train in the same environment that would be ideal. If you do not have access to a track at least try to make a route to where you have to run multiple laps.

WOD 1

For Time:
200 meter run  1 min Rest
400m Run 2 min Rest
800m Run 3 min Rest
1 mile run

WOD 2

4 rounds for time:
20 Air Squats
20 Pushups
20 Situps
500m Row  (400m Run)

WOD 3

1 mile Run
And then……
100 Pushups
Everytime you stop do 20 Situps

WOD 4

Break up anyway you want
100 Air Squats
100 Burpees
500 Single Jump Rope

WEEK OF 10/17/16

If you did not pass the APFT or you want to get a higher score you will get one more chance before promotion packets are due. I will be giving another APFT when we all meet in Sikeston on Dec 3rd. The 2-mile run will be 8 laps around the track, so if you are able to train in the same environment that would be ideal. If you do not have access to a track at least try to make a route to where you have to run multiple laps.

WOD 1

10 Rounds For Time
100 Pushups
100 situps (weights on your feet)
rest 5 min and then…
1 mile run

WOD 2

20min AMRAP
5 Rowers (PRT)
10 Pushups
15 Squats
500m Row  (400m Run)

WOD 3

300 Mountain Climbers
Everytime you stop moving run 200m
And then……
100 Pushups
Everytime you stop do 50 single jump ropes or 20 Jumping Jacks

WOD 4

Row 1,000 meters for time (run 1 mile):
rest 5min
Run 1 mile for time:
*Log your times separately

 WEEK OF 9/26/16

APFT is here!!!!! This week your diet should be really strict, drinking at least 100 oz of water a day and getting plenty of sleep. Hydration the day before the PT test is everything, trying to run dehydrated is like a car running with no oil. If you eat breakfast before your workouts then do the same on PT test day, if you don’t eat before your workout then don’t eat. The run is more mental than anything, how much mental pain can you put up with. This is only once a year, so keep telling yourself that when you are wanting to quit.

WOD 1

For Time
50 pushups
50 situps (weights on your feet)
rest 5 min and then…
1 mile run

WOD 2

5 Rounds
20 Air Squats
20 Mountain Climbers
400m Run

WOD 3

Active Recovery
Go about 50% intensity
3 rounds not for time:
Slow 250m Row
10 Situps
10 Pushups
Slow 200m Run

Friday 9/30/16

The day before the APFT you do not want to do nothing. Spend some time stretching, do 20-30 pushups, 20-30 air squats and maybe a slow jog. If you do nothing your muscles will be cold and locked up for the PT test. When your muscles are warmed up then they are at max performance. Make sure you are plenty warm before the beginning of the PT test as well.

 WEEK OF 9/19/16

WOD 1

For Time

800m Run
50 box jumps, 24/20
25 Feet Elevated push-ups (feet at least 12 inches high)
40 box jumps
20 Feet Elevated push-ups
30 box jumps
15 Feet Elevated push-ups
800m Run

WOD 2

1 min Max Pushups
3min Rest
1 min Max Situps
3min Rest
10 min Max distance Run (run 200m and back)

WOD 3

25 min AMRAP
500m Row
20 Burpees
20 Situps (with weight on your feet)
3min Rest

WOD 4

4 rounds for time of:
800-meter run
Rest 3min

 WEEK OF 9/12/16

WOD 1

For Time
Buy In –100 DU’s or 300 single Jump Rope
100 Burpees
Buy Out – 100 DU’s or 300 single Jump Rope
*if you have no jump rope run 400 meters

WOD 2

Run 1 Mile for time:

Rest Exactly 5 minutes and then do:

8 MIN AMRAP
3 Pushups
3 Sit-ups
6 Pushups
6 Sit-ups
9 Pushups
9 Sit-ups
Continue pattern until time runs out

WOD 3

4 RFT
20 Push-ups
50 Mountain Climbers
400m Run

WOD 4

3RFT
500m Row or 400m Run
50 Air Squats
rest 3 minutes between rounds

 WEEK OF 9/05/16

WOD 1
For time: (rest included in total time)
100 Air Squats (as fast as you can)
rest 10 minutes
1 Mile Run

WOD 2
4 Rounds For Time:
40 Air Squats
40 Double Unders (if no jump rope 200 m Run)
10 Burpees (jump to a 9ft target if possible)
200m Run

WOD 3
800m Run
and then..
4 Rounds of:
20 Pushups
20 Situps
400m Run
and then….
4 Rounds of:
10 Pushups
10 Situps

WOD 4
Every 5 minutes for 25 minutes do:
200m run
20 Burpees

WEEK OF 8/29/16

Workout of the Day (WOD) 1

2-miles for time:

WOD 2

4 Rounds for Time:
400 meter Run
20 Pushups
20 Rowers

WOD 3

25 minutes (5 rounds)
Every minute on the minute (EMOM)
Min 1: 100m Sprint
Min 2: 10 Situps *nothing holding your feet
Min 3: 15 Pushups
Min 4: 20 Air Squats
Min 5: Rest
*after you finish the movement you rest the remainder of the minute and then when the next minute starts you start the next movement.

WOD 4

TOSH: A CrossFit Classic
3 Rounds: 200m, 400m, 600m

Workout Detail: Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m, etc.