What are some good workouts to help pass or score higher on the apft (army physical fitness test).
I found working pushups, situps, running three times a week works great. Here's my schedule:
Monday: Timed two mile run
Pushups/pullups- 5 rounds of 25 pushups and 5 to 10 pullups alternating between the two. No breaks. Then 50 situps, 50 flutterkicks, and 50 frog kicks
Tuesday: TRX upperbody workout with core development
Short distance ruck 3 to 4 miles timed
Wednesday: sprints 400x4
Pushups- 1 min timed rounds with 1 min breaks in between (3 rounds).
Pullups- same as pushups except 30 secs instead of 1 min
Situps- same as Monday
Thursday: long distance run (4 miles) moderate pace
TRX lowerbody workout with lower back development
Friday: no cardio
Pushup/situp- 50 pushups then 50 situps 3 times
Pullups- pyramid: 10 to 1 not timed, just break when needed
Saturday: long distance ruck, 6 to 10 miles timed
I hope this helps. It does for me since I've been maxing the apft for years using this. Dont forget to warmup beforehand, cooldown/stretch afterwards, drink lots of water, and eat right.
I only do this about two months out from the apft.