The workout sets are called "Special Forces conditioning", and it should push you towards eventually getting higher reps on pullups, pushups and situps...I added a little variation to what it was originally.
Currently, I'm doing Viotto's workout (which is in my April post "The Top 10 Things I Never Did in Highschool but Ended up Being Normal for me in College"), with these 3 workouts being sprinkled in along the way.
Workout #1 (un-altered)
Pryamid (Pullups/Pushups/Situps)
Go up to 10 pullups, 20 pushups, 30 situps and then back down like every other pryamid workout. You'll end up doing 100 pullups--200 pushups--and 300 situps. Pushups go up in sets of 2 reps, situps in sets of 3. So like for round 1 do: 1 pull up, 2 pushups, 3 situps. Round 2: 2 pullups, 4 pushups, 6 situps, and so on.
Workout #2
Cycle (Repeat this cycle 10 times)
Here's where I added some variation.
Repeat:
Pullups: 5-10
Pushups: 10
Situps: 10
Wide Pushups: 10
*Flutterkicks (3 count): 10
Tricep Pushups: 10
**Rows (or V-Situps, or whatever you call them): 10
*Originally Reverse Crunches
**Originally Double Crunches
On my 10th round I did a special, and switched over to:
Commandos: 5-10
Pushups: 25
Hindus: 25
Side Situps: 10 (each side)
Plank: 1 minute
Workout #3
I've done some variation here too because of the time marker.
This is a good excersise to take a week or two before your PT test, as it'll be pushing you towards muscle fatigue/beyond...so dont take it the day before an APFT....word of the wise.
--Reccomended to be done only once in a week--
Pullups: Try to get 100*Pushups: Try to get 200*
Situps: Try to get 300*
*On muscle fatigue workouts I've been told to try and do these over the course of the day, like in sets of 25, 30 or 50 or whatever you're comfortable with (before breakfast, after breakfast, before lunch, after lunch, etc. etc. etc.) The original workout says to try and get it done within 2 hours.
You'll want to be at a level of physical fitness where you can pass the standards for the Army Physical Fitness Test at any time. Passing score at the utmost minimum (if you are a male) is 42 pushups (in the alotted 2 minutes), 53 situps (in the alotted 2 minutes) and a 15:54 2 mile run.
The minimum score is 180/300. You should be shooting for a 270+....with 300 being the ultimate goal, but you can still go higher than that.
You can calcuate your Army Physical Fitness Test records (or use it to figure out your target goals for each event) at: http://apftcalculator.com/
--Fin--
