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Work It Out

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.

The 300 Workout Exercises
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.

Photo illustration of a Burpee exercise motions for one full repitition

The steps for one Burpee repitition.

Push It Workout Exercises
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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One Response

  1. John G. says:

    This is quite the routine! I know it has been up for some time, but I am just now discovering it, so thank you.

    To be clear, when completing the Push It routine, are you doing 1 set of 15 reps for each exercise and stopping there (60 total reps)?

    Thank you!