Below are some suggested workouts used by Sgt. Maj. Mark M. Geletko, the sergeant major of Headquarters Battalion, Marine Corps Air Ground Combat Center Twentynine Palms, Calif. Geletko has an extensive background in physical fitness as a former drill instructor, a mixed martial arts competitor and trainer, and a Golden Gloves boxer and trainer.
| Pull-Ups | 30 reps |
| Wide Grip Push-Ups | 30 reps |
| Dumbbell Squats | 30 reps |
| Triceps Dips | 30 reps |
| Crunches | 30 reps |
| Diamond Push-Ups | 30 reps |
| Burpees | 30 reps |
| Box Hops | 30 reps |
| Dumbbell Shoulder Press | 30 reps |
| Dumbbell Curls | 30 reps |
The 300:
Knock out a series of moderate 30-repetition lifts with 25-pound dumbbells and 400-meter sprints between exercises to enhance endurance. Once you finish a set of 30 reps, sprint 400 meters and move to the next exercise. Thirty reps times ten exercises equals 300 reps! Also, you’ll get ten 400-meter sprints under your belt.
| Bench Press | 15 reps |
| Military Press | 15 reps |
| Leg Press | 15 reps |
| Medicine Ball crunch | 15 reps |
Push It:
Complete four exercises with 15 reps each as fast as you can. For each exercise, pick a weight
that you can barely manage for 15 reps. Move from one exercise to the next as quickly as possible.
Perform The 300 on day one and Push It on day three.
Repeat (take a day of rest in between workouts). // To vary this training for the CFT, complete the above exercises three days a week, and conduct regular PT on opposing days.
Check out more details about the Combat Fitness Test HERE
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