F Co Training Brief

F Co Training Brief

Training Brief09APR09CDT Rohr

FUS PTWed 22APR / CDT Rohr

-Task / Conduct Running and Push-up Improvement

-Conditions / FUS Fieldhouse and FUS Roadways Route C.

-Standards / FM21-20. A Group will run at a 7min/mile pace for 21 mins, B group will run at a 7:30min/mile pace for 22:30 mins.

» 0630-0640: Warm-up, Stretch

» 0640-0705: 3 Mile ability group run

- A Group Leader – CDT Rohr

- B Group Leader – CDT Serbicki

» 0705-0725: Push-up Improvement. CDTs will conduct Pyramid Push-ups from 1-15 and back down.

» 0725-0730: Cool-down, AAR

» 0730: CDTs released

FUS Route C (3.0 mi)

FUS PTWed 22APR / CDT Rohr

-Task / Conduct running and Abdominal Improvement

-Conditions / FUS Fieldhouse and FUS Roadways Route B twice.

-Standards / FM21-20. 15min/mile pace.


» 0625-0755: Ruck March



FUS Route B (3.0 mi)

FUS Inclement Weather PTWed 22APR / CDT Rohr

-Task / Conduct running and Abdominal Improvement

-Conditions / FUS Fieldhouse and FUS Roadways

-Standards / FM21-20.


» 0640-0725: Interval training - Cadets will split into 2 groups and sprint around the gym 4 laps and conduct the following exercise in between sprint intervals.

- 2 mins ruck push-ups.

- 2 mins sit-ups

- 2 mins close hand ruck push-ups

- 2 mins ruck plank

- 2 mins wide arm ruck push-up

- 2 mins bent leg body twist



School PTDay Date / CDT Name

-Task / write your specific task for the day as given to you.

-Conditions / Conditions pertaining to your PT, run route, track, etc.

-Standards / FM21-20, also your run time specifics if you are running a route.


» 0640-0725: Your exercises, generally this is split into 2 time hacks. One for a run, and one for the other exercises



F Co Training Brief

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