Workout. Military Triathalon. Run, swim, ruck!

Physical Fitness Test: 2 mile run 12 minutes 500m swim 12 minutes 100 pushups 2 minutes 100 situps 2 minutes

Workout A.) Run 4-5x per week - 3-5 miles for faster pace. - 5-7 miles for steady pace. B.) Run 40m sprint x10 - 30s rest. C.) Run, rest at half distance run jog or walk. - 1/2-mile times should be run in 3:00 - 1/4-mile times should be run 90 seconds, and - 1/8-mile times should be run 45 seconds

A.) Swim 2-3x per week - 1-2km fully clothed. B.) Swim - 500m swims. Ruck 2x per week 1/4 - 1/3 body weight. 3 miles 45 mins 5 miles 1hr 15 mins 8 miles 2 hrs 10 miles 3 hrs 12 miles 3 hrs

A.) Circuit: - Pushups 200-300 reps in sets of 20. - Pullups 75-100 reps in sets of 10. - Situps 200-300 reps in sets of 40-50. B.) Circuit - Jumping jacks, Knee highs, Lunges in place, burpees, bench dips, pushups, situps, pull-ups, side planks, calf raises 30 secs max reps. C.) Circuit - Slow 4 then half.

Combo

A 60-yard shuttle run It's similar to "suicides" that sports teams use, but it's harder to cut corners. A soldier runs five yards, picks up a wooden block and runs back, puts the block on the starting line, repeats that over a 10-yard, then 15-yard distance. In total the soldier runs 60 yards. The blocks are used to make sure soldiers don't cut corners. They have to put them down on the starting line for it to count. The run tests a soldier's lower body muscles and his or her ability to move quickly. Standing long jump It's the same thing you did in gym class. The Army will use it to test lower body strength. For troops required to carry packs often weighing as much as 75 pounds, strong legs are crucial. One minute of 'rowers' These replace sit-ups. Your arms start out flat on the floor straight above your head. You keep your knees bent and feet together, flat on the ground. Then you sit up, bringing your arms next to your knees parallel to the ground. "It's harder than a sit-up," Longo said, because no one is holding your feet down as in the old test. But it's less stressful on your back and does more to build you upper and lower abdominal muscles. Longo said a soldier carrying gear over a brick fence needs strong abdominal muscles to get over the wall quickly and safely. One minute of pushups This new test requires the soldier to keep his or her hands planted in one place aligned with the shoulders. And once the timing starts, you can't move your hands or stop to rest as you could in the old test. One soldier who was part of Thursday's demonstration did 29 in a row before collapsing just before her minute was up. Sgt. 1st Class Amanda Kokkonen of Big Bear, California, said the old test would give her a sore neck and upper back because she would change hand positions. Now with the new test requiring that she not move her hands, she said she can feel the stress on her biceps and triceps. A 1.5-mile run The Army reduced the run from two miles because while most of the dozens of soldiers watching the demonstration had been in combat, none had said he or she ever had to run even a mile on the

battlefield. And 1.5 miles is ideal for measuring a soldier's cardiovascular health and stamina, according to Army fitness experts.