20 Minute AMRAP: Run 200m 15 GHD Sit-ups 15 Pull-ups 15 Dumbbell Squat Cleans (20/15 kg) WARM UP: Samson Stretch Spider-man Stretch Calf Stretch 3 Rounds of: 10 x Push-up 10 x Kipping Swings 5 x Dumbbell Deadlift 5 x Dumbbell Power Clean 5 x Dumbbell Front Squat 5 x Dumbbell Thruster SCALING: Do regular sit-ups if you are not familiar with GHD Sit-ups Reduce the number of pull-ups or use a band [...]
[A] 7 Sets of 3: Power Clean [B] 7 Sets of 3 Military Press Note: Rest as needed between sets WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Inch Worm Push-ups Jog 200m 3 Rounds – 5 Pull-ups 7 Toes-to-bar 10 Push-ups 15 Squats Row 100m 3 sets of incrementing Power Clean @ 50%,60%,70% SCALING: Deadlift instead of Power Clean Bent Over Row instead Military Press
For Time: Air Assault Bike (50/35 Cal) 200m Prowler Push 10 Deadball over shoulder (65/45 kg) 200m Prowler Push Air Assault Bike (50/35 Cal) WARM UP: Samson Stretch Calf Stretch Pidgeon Stretch 3 Rounds: 10 Pull-up 10 Toes-to-bar 10 Inch Worm Push-ups 5 Burpee Broad Jumps Row 200m SCALING: Replace assault bike with Row Reduce weight of Deadball
[A] 5 Rounds for Max Reps of: Bench Press (Body weight) Pull-ups [B] For Time: Run 1000m Rest 2 Minutes Run 1000m WARM UP: Push-up Plus 20 x Sit-ups Arm Rotation Kipping Swings Calf Stretch 3 x Increasing Bench Warm up sets SCALING: Reduced weight on Benchpress Banded Pull-up
Note: Some content in this article can also be read in the Defence Interview article. You will often find that half the questions you are asked in the defence interview will also be asked by the Psychologist. The psychologist will want to gauge your answers for themselves. The two most important components of the Assessment day are the Psychological and Defence Interviews. While these two interviews cover a lot of the same topics they do have different [...]
15 Minute AMRAP Run 200m 20 Wall Balls (20/14 lbs) 15 Pull-ups WARM UP: Stretch Calves Samson Stretch Push-ups Plus 3 Rounds: 10 Lunge w/ twist 10 Kipping Swings 10 Burpee Broad Jumps Row 200m SCALING: Row 200m if you can't run Use light Wall Ball Reduce number of pull-ups
7 Minute AMRAP: 10 Power Cleans (60/45 kg) 20 Push-ups WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds – 5 Pull-ups 7 Toes-to-bar 10 Inch worms 15 Squats Burgener Clean warm up SCALING: Reduce Weight of Power Cleans Reduce number of push-ups
20 Minute AMRAP: Run 400m 20 Wallballs (20/14 lbs) 20 Deadlifts (100/70 kg) WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds - 5 Pull-ups 7 Toes-to-bar 10 Push-ups 15 Squats Row 100m 3 sets of incrementing Deadlifts @ 50%,60%,70% SCALING: Row instead of run Front Squat instead of wallballs
10 Rounds of: Run 200m Jog 200m WAMR UP: Calf Stretch Samson Stretch High Knees Butt Kicks Leg Swings Broad Jumps Jog 2 Minutes 2 x 100m Run through at increasing speed SCALING: Row instead of Run
[A] 5 sets of 5: Deadlift Rest as needed between sets [B] Muscle Ups: 5 x max sets Rest 3 minutes between sets WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Deadlift warm sets with increasing weight SCALING: Replace Muscle Ups with muscle Dips and Pullups
