For Time: 75 Pull-ups Run 400m 75 Push-ups Run 400m 50 Pull-ups Run 400m 50 Push-ups Run 400m 25 Pull-ups Run 400m 25 Push-ups Run 400m Time to beat: 18:32 Warm-up: Calf Stretch Samson Stretch Arm Circles High Knees Butt Kicks Walking Lunges Glute Bridge Push-up Plus Run 200m Scaling: Pull-ups - Reduce Reps or change to a lying ring row Push-ups - Reduce Reps or change to push-ups for knees Run - Change to [...]
There is and has always been a requirement within the Australian Defence force (ADF) to perform mentally and physically arduous tasks, often in less than ideal circumstances. All members of the ADF will at some point be push physically and to outside there comfort zone. Serving members of the ADF who do well are more often than not those that have spent hours of their free time ensuring they are ready for the challenge. [...]
Complete [A] then [B]: [A] 7 sets of 3: Back Squat Note: Rest as needed between sets [B] 20 Min EMOM: Assault Bike Odd Minute max calories Even Minute Rest WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Back squat at increasing warm up weights
5 Rounds for Time: 21 Wallballs (20/14 lbs) 15 Pullups 9 Power Cleans (60/45 kg) 6 Muscle Ups WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups 10 Push-ups Plus Row 200m 10 Situps 10 Burpees Scaling: Wallballs: Reduce weight or use dumbbells for a thruster Pullups: Banded Pull-ups or Toes-to-bar Power Cleans: Deadlift Muscle Ups: Dips or banded dips
6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunge Steps Run 400m WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps 5 Push-ups 5 Pull-ups Remember to scale the movement as required. If you are unsure Contact Us.
The two most important components of the Assessment day are the Psychological and Defence Interviews. While these two interview cover a lot of the some topics they do have different objectives from a recruiters point of view. In this blog post we will cover the Defence interview and everything you should know to succeed. Even after reading this blog post and having a good idea about what to know the biggest tips we can [...]
[A] - 5 Sets of 5: Front Squat Note: Rest as needed between sets [B] - For time: Row 500m x 4 Note: Rest 2 minutes between sets WARM UP: Samson Stretch - 10 Seconds each side Spiderman Stretch - 10 Seconds each side 10 Leg swings 3 Rounds: 5 Inch Worm Push-ups 10 Jumping Lunges 20 Glute bridges 10 Toes to bar / Hanging leg raise 3 x 3 Front Squat at 50%, 65%, 75% [...]
Sprint Intervals: 10 x 200m Rest for 1 minute between sprints. Record each interval. OPTIONAL: Wear a 10kg weight vest or webbing. WARMUP (2 Rounds): Calf Stretch, 10 Seconds each side Samson Stretch, 10 Seconds each side 10 High Knees 10 Heels to bum Jog 2 Minutes 100m Run through with increasing pace
The Assessment Day is arguably the most important component of the recruitment process. There are a number of activities that will be completed throughout the day all of which can be made considerably easier if you prepare yourself correctly. If you fail to do adequate preparation the DFR staff will single you out quickly from those that are prepared to put in effort. To start off our multi post series on the Assessment day the team [...]
"The Chief" 3 Minute AMRAP: 3 Power Cleans (60kg/40kg) 6 Pushups 9 Squats After the 3 minutes AMRAP you rest for 1 minute and repeat for a total of 5 rounds Good Scores are total over 25 Rounds For scaling options please Contact Us. WARM-UP: 400m jog Spiderman Stretch and Twist Good Mornings Burgener Warm Up Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and [...]
