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Weekly Workout: Upper Body Lift and PT with Paced Running for PT Tests

Pull-up Push Workout

Here is a mix of upper lifts, calisthenics, and some push and pull balance exercises followed by goal-paced running for a total of 2.5 miles.

Upper Body / Run

Pushup pyramid 1-10 (run 25m between each set) = 55 pushups

Repeat 3-4 times:

Run

Repeat 5 Times

  • 1/2 mile at goal mile pace 
  • Situps 20 in 25 -30 seconds  (work on paced situps too for fitness tests)
  • Cool down walk or bike 5-10 minutes

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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