What are the ranger physical requirements? 49 push-ups, 59 sit-ups, 5-mile run in 40 minutes or less and 6
chin-ups
What other test will I see? -CWSA (Combat Water Survival Assessment)
-Land Navigation
-12 Mile Foot March
How is this program broken down? This 12-week physical training program is broken down in to 3
blocks. Each block lasts a total of 4 weeks in duration.
Day 1: Push Day
Day 2: Ruck March/Core
Day 3: Pull Day
Day 4: Rest Day/Mobility
Day 5: Run (Long Distance)/Bodyweight Training
Day 6: Lower Body
Day 7: Interval Training/Core
What is the ruck/run schedule? BLOCK 1
Week 1: 3 mile Ruck March + 2 mile Run
Week 2: 3 mile Ruck March + 2 mile Run
Week 3: 4 mile Ruck March + 2 mile Run
Week 4: 6 mile Ruck March + 3 mile Run
BLOCK 2
Week 1: 3 mile Ruck March + 4 mile Run
Week 2: 8 mile Ruck March + 3 mile Run
Week 3: 4 mile Ruck March + 5 mile Run
Week 4: 10 mile Ruck March + 3 mile Run
BLOCK 3
Week 1: 3 mile Ruck March + 5 mile Run
Week 2: 12 mile Ruck March + 2 mile Run
Week 3: 4 mile Ruck March + 6 mile Run
Week 4: 6 mile Ruck March + 4 mile Run