If you need to pass specific skill tests, you should consider adding skill-building to your workouts. The classic PT Pyramid is a great workout that you can add in running, knot tying, and breath-holding (to simulate underwater knot tying), if such a test is in your future. Here is a way to add skill-building into your training, preparation, and practice:
In standard pyramid form, start with the first set of 1 pullup, 2 pushups, 3 sit ups. The second set is 2 pullups, 4 pushups, 6 sit ups. Keep increasing each set by multiplying the set number by the number next to the exercise above (x1, x2, x3). After the fifth set (5 pullups, 10 pushups, 15 sit ups or 15 seconds of plank pose), run 1 mile for time. When you arrive back, try to tie any or all of the following knots:
Skill Building Option
Knot Tying: You can add practicing skills like tying the Square Knot, Clove Hitch, Right Angle Knot, Bowline, and the Becket’s Bend to your workout. (You can practice any other knots you may need to know as well). Once you master the knot, try it on a breath hold. See if you can tie more than one knot on a breath hold.
The workout looks like this in chart form:
Pyramid 1-5 (pullups x 1, pushups x 2, sit ups x 3) Run 1 mile Knot Tying 1 minute
Pyramid 6-10 (pullups x 1, pushups x 2, sit ups x 3) Run 1 mile Knot Tying 1 minute
Pyramid 10-6 or 11-15 (pullups x 1, pushups x 2, sit ups x 3) Run 1 mile Knot Tying 1 minute
Pyramid 5-1 or 16-20 (pullups x 1, pushups x 2, sit ups x 3) Run 1 mile Knot Tying 1 minute
You can scale the pyramid to fit your fitness level and push yourself to new levels. You can opt to repeat in reverse order and do x1 to x10 back to X1 PT Pyramid or keep going up one way and try to push yourself to x1 to x15 or x20 sets. The latter design is for very advanced muscle stamina athletes. But keep in mind that the x1 to x10 and back PT Pyramid is not easy; if you can complete the full PT Pyramid as written you end up with 100 pullups, 200 pushups, 300 sit ups / abs options.
Substitute swimming for running: You can do the PT Pyramid in the pool if you have a pullup bar or power tower on the pool deck — just replace the mile run with a 500m swim.