Assessment Test

Required Equipment – Personal Sit-up mats

Teams of two; team member one performs workout while team member two times, judges, and scores.

• 1 Mile run

Then with running clock immediately perform the following for time.  Record run time and total workout time.

7 rounds of:

• 5 Pull ups
• 10 Burpees
• 15 Situps
• 20 Squats

Active rest / recovery

Ab and core work.  Sit in a large circle with your mats.  Each recruit will pick an Ab/core workout with any number of reps to perform.  All members will complete the prescribed Ab work before moving on to the next recruit.

Example:  Recruit 1 – Picks 20 sit-ups (All members perform on his count)

Recruit 2 – Picks 10 V-ups (All members perform on his count)

Recruit 3 – Picks 20 Bicycles (All members perform at their own speed)

Ect…..

Required Equipment – 7 Boxes, 7 Medicine Balls

4 Stations, 7 Recruits per station.

EMOM for 20 minutes, rotate through each movement within each station every minute on the minute and perform the prescribed repetitions.  If you complete the required reps, you may rest until that minute is up.  After the minute is up, move forward to the next station.

• Station 1 – 12 Box jumps (may modify with step-ups)
• Station 2 – 15 Hand release push-ups
• Station 3 – 24 Alternating leg jumping lunges
• Station 4 – 15 Wall ball shots

Run 2 miles.

Required Equipment – 7 Kettlebells, 7 Boxes, 7 Medicine Balls

Split into 7 teams of 4.  Each team gets 1 kettlebell, 1 box, and 1 medicine ball.  AMRAP 25 minutes.  Everyone is working at the same time but at a different station.  You cannot move forward to the next station until the person on your team in front of you has completed with their reps.

16 burpees

16 kettlebell swings (Full Overhead)

16 box jumps

16 medicine ball squat cleans

Required Equipment – None

Teams of 3 partner relay.  Work together and break up the prescribed number of repetitions however you want to as a team.  Complete the prescribed number of repetitions together then run together before moving onto the next movement.  You can start in any position you want as long as you and your team complete all of the prescribed reps.

• 75 Pull ups
• Run around the grinder
• 150 Hand Release Push-ups
• Run around the grinder
• 300 Air squats
• Run around the grinder

Required Equipment – 5 Assault bikes, 5 Rowers, 5 150’ sections of workout hose

Turnout workout.  Split into 6 Teams of 5, each working in a station described below.  Positions 2, 4, and 6 (tower climbers) climb the tower together and will serve as the pace setters.  When they finish the tower climb, they will move to the next position.  All tower climbers must start together and stick together in the tower and are only as fast as their slowest recruit.  No team should be ahead of the next, as the tower climbers set the pace.  Complete every position 1 time through.

• Station 1 – Assault Bike (Max calories)
• Station 2 – Tower run
• Station 3 – Row (Max calories)
• Station 4 – Tower run
• Station 5 – Hose Drag and pull (150’ down, pull hand over hand)
• Station 6 – Tower run

Required Equipment – 2 Assault Bikes, 2 Rowers, 2 Medicine balls, 2 Kettlebells

Split into teams of 2.  Each team member performs the prescribed number of reps in their station.  Once all teams are done with their reps at their station, your team may move to the next station.  If your team is finished before the team in front of you, you may rest.

• Station 1 – All recruits Bike 48 Calories
• Station 2 – All recruits perform 75 wall balls
• Station 3 – All recruits Run 4 Laps around the grinder
• Station 4 – All recruits perform 75 Kettlebell swings (Full overhead)
• Station 5 – All Recruits row 1200 M

Required Equipment – 7 kettle bells, 7 Sandbags, 7 Boxes, 7 Medicine Balls

Turnout workout.  Teams of 7.  Four, 4 minute stations.  Each team rotates through each station.

• Station 1 – Team 1 – Each recruit carries their own sandbag up the tower.  All team members must ascend and descend together as many times as possible for 4 continuous minutes.  If any member sets the sandbag down, 5 burpee penalty for team.

• Station 2 – Team 2 – Each recruit carries one kettlebell in any position.  All team members must walk around the grinder together as many times as possible for 4 continuous minutes.  If any member sets the KB down, 5 burpee penalty for team.

• Station 3 – Team 3 – Each recruit performs box step-ups continuously for 4 minutes.  (Step up onto box and step down the other side.  Turn then repeat.  For these, always step up and down facing the same direction so no one is stepping backwards)

• Station 4 – Team 4 – Each recruit performs medicine ball cleans continuously for 4 minutes.

Required Equipment – 7 Kettlebells, 7 Jump ropes or more if needed for correct length

4 Stations, 7 Recruits per station.  EMOM for 20 minutes, rotate through each movement within each station every minute on the minute and perform the prescribed repetitions.  If you complete the required reps, you may rest until that minute is up.  After the minute is up, move forward to the next station.

• Station 1 – 10 Burpees
• Station 2 – 15 Kettlebell swings (full overhead)
• Station 3 – 20 Air Squats
• Station 4 – 50 Jump rope singles or 25 double unders

Required Equipment – None

Complete the following for time:

• Run 1 mile

-then immediately into 5 rounds of-

• 10 Burpees
• 20 Air Squats
• 10 Hand release push ups

Required Equipment – None

• Full turnouts.  Split the recruits into two groups.
• Group 1 climbs and descends the tower 8 times while Group 2 bear crawls around the grinder.
• Continue bear crawling until group 1 has completed 8 trips up and down the tower.
• The groups then flip-flop.  Group 1 bear crawls and group 2 climbs the tower.

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Required Equipment – None

• Buy in – 100 sit-ups

For time, complete the following:

• 40 Burpees followed by 1 lap around the grinder
• 30 Burpees followed by 1 lap around the grinder
• 20 Burpees followed by 1 lap around the grinder
• 10 Burpees followed by 1 lap around the grinder

Once everyone is complete:

• Cash out – 2 minute plank hold

***The lap around the grinder on this workout includes around the classroom as well.

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Required Equipment – None

For time complete the following:

• Run 1 mile
• Complete 8 rounds of leg blaster*

***Leg Blaster ***

• 10 Squats
• 10 lunges (5 each leg)
• 10 Jumping squats
• 10 Jumping lunges (5 each leg)

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Required Equipment – 6 Bikes, 6 Rowers, 6 Sandbags

Turnout workout.  Split the recruits into teams of 6.  Each team rotates through each station 2 times.  Total workout time should be 20 minutes.

• Station 1 – Team 1 – 2 minute max effort bike
• Station 2 – Team 2 – 2 minute plank
• Station 3 – Team 3 – 2 minute max effort row
• Station 4 – Team 4 – 2 minute wall sit
• Station 5 – Team 5 – 2 minute sandbag shoulder press max effort

***Each time a team member breaks form on the wall sit or plank, a 3 burpee penalty is imposed for the whole team.  Keep a running tally and perform the burpee penalty at the end of the workout***

Required Equipment – 7 Kettlebells, 7 Boxes, 7 Medicine Balls

Split into 7 teams of 4.  Each team gets 1 kettlebell, 1 box, and 1 medicine ball.

AMRAP 25 minutes.  Everyone is working at the same time but at a different station.  You cannot move forward to the next station until the person on your team in front of you has completed with their reps.

• 18 burpees
• 18 kettlebell swings (Full Overhead)
• 18 box jumps
• 18 medicine ball squat cleans

Required Equipment – 9 Sandbags, 9 Kettlebells

Split into teams of 3.  As a team, complete the following 3 times through.

The recruit performing the sandbag cleans is the pace setter and the other recruits must maintain their position.  If the recruits performing the wall sit and overhead kettlebell hold loses form or drops the kettlebell, the team must stop and perform 10 burpees together before continuing.  The recruit holding the kettlebell can hold the kettlebell in any position or any way as long as it stays over their head.

• Position 1 – 12 sandbag burpee clean and press. (Pace setter)
• Position 2 – Wall sit
• Position 3 – Overhead kettlebell hold

Required Equipment – Work gloves

Turnout workout.  Athletic shoes ok.  30 minutes time cap.

5 laps around the grinder (at each corner, you stop and do 5 burpees, 20 total in 1 lap.)

• Lap 1 – Bear Crawls
• Lap 2 – Walking Lunges
• Lap 3 – Backwards Running
• Lap 4 – Squatted Duck Walk
• Lap 5 – Sprint at a reasonable speed for turnouts.

***If you complete this before 30 minutes is up.  Ascend and descend the tower as many times as possible for the remaining time***

Required Equipment – 9 Wall balls, jump-ropes, 9 boxes

Split into teams of 3.  Split the following evenly amongst each teammate.  If your team has less than 3 recruits, split the reps so that each team member performs 1/3 of the total required reps.

For Time:

• 300 wall balls
• 300 hand release push ups
• 300 box jumps
• 300 single under jump ropes
• 90 pull ups

Required Equipment – None

Perform Three – 10 minute EMOMs

#1 EMOM for 10 minutes

• 5 burpees and 10 air squats

#2 EMOM for 10 minutes

• 10 v-ups and 10 plank shoulder taps

#3 EMOM for 10 minutes

• 10 jumping lunges and 1 – 50’ sprint

Required Equipment – 9 Sandbags, 9 Med balls

Turnout workout.  Split the recruits into 3 teams of 9.  Perform 3 – 10 minute stations.

• Station 1 – For 10 minutes, ascend and descend the tower as many times as possible while carrying a sandbag.  The team may separate in the tower.  The goal is to get as many times up and down as possible in 10 minutes.

• Station 2 – For 10 minutes, complete 100 medicine ball clean and press.  This is from the ground to overhead.  You may rest the remaining time if you complete 100 within the 10 minutes allotted to this station.

• Station 3 – For 10 minutes, jog around the grinder.  The team may separate on the run.  The goal is to get as many times up and down as possible in 10 minutes.

Required Equipment – None

• 3 Mile run for time

Required Equipment – 3 Boxes, 3 medicine balls

9 Teams of 3.  Perform three – 12 minute AMRAPS.

AMRAP # 1 includes teams #1, #2, and #3

• Partner #1 does 1 round of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats) while
• Partner #2 and #3 do a dead hang from the pull up bar
• Switch and repeat for the 12 minutes.

AMRAP # 2 includes teams #4, #5, and #6

• Partner #1 does 10 burpee box jump-overs while
• Partner #2 and #3 do a wall sit
• Switch and repeat for the 12 minutes

AMRAP # 3 includes teams #7, #8, and #9

• Partner #1 does a tower run with a med ball while
• Partner #2 and #3 hold a plank
• Switch and repeat for the 12 minutes

Required Equipment – None

Split the recruits into two groups and stagger starting times by 5 minutes so that there are enough pull-up bars for each recruit.  For time, perform the following:

• 20 Pull-ups
• 40 Alternating Lunges
• 60 Hand-release push-ups
• 80 Squats
• 100 Sit ups
• 80 Squats
• 60 Hand Release Push-ups
• 40 Alternating lunges
• 20 Pull-ups

Required equipment: 7 Kettlebells, 7 Boxes, 7 Medicine Balls

Split into 7 teams of 4.  Each team gets 1 kettlebell, 1 box, and 1 medicine ball.  AMRAP 25 minutes.  Everyone is working at the same time but at a different station.  You cannot move forward to the next station until the person on your team in front of you has completed with their reps.

1. 16 burpees
2. 16 kettlebell swings (Full Overhead)
3. 16 box jumps
4. 16 medicine ball squat cleans

***Keep record of the rounds your team completed.  The losing team must perform 25 burpees!

Required Equipment – Personal Sit-up mats

• Run 2 miles for time.  Aim for a sub 16:00 minute time!

Then as a team everybody together perform the following:

• 50 Alternating single leg V-ups
• 40 Alternating heel touches (On back, knees bent, head and shoulders off the mat, rotate your torso, hands touch your heels)
• 30 Sit- ups
• 20 Good mornings

Required Equipment – 7 Kettlebells, 7 Jump ropes or more if needed for correct length

4 Stations, 7 Recruits per station.  EMOM for 20 minutes, rotate through each movement within each station every minute on the minute and perform the prescribed repetitions.  If you complete the required reps, you may rest until that minute is up.  After the minute is up, move forward to the next station.

Station 1 – 10 Burpees

Station 2 – 15 Kettlebell swings (full overhead)

Station 3 – 20 Air Squats

Station 4 – 50 Jump rope singles or 25 double unders

Required Equipment – 6 Assault bikes, 6 Rowers, Sit-up mats.

Split the recruits into teams of 6.  Each team rotates through each station in 2 minute intervals, with a 2 minute rest between stations.  Use the rest period to rotate through next station and add results.  Add the teams total results.  The team with the lowest score must perform a 2 minute wall sit.  This is only ten minutes of work, so push hard!!!

• Station 1 – Minute 0 – 2 – Max effort assault bike.  Add up teams total calories
• Station 2 – Minute 4 – 6 – Max effort burpees.  Add up teams total number of burpees
• Station 3 – Minute 8 – 10 – Max effort Pull-ups.  Add up teams total number of pull-ups
• Station 4 – Minute 12 – 14 – Max effort Row.  Add up teams total calories
• Station 5 – Minute 16 – 18 – Max effort sit-ups.  Add up teams total number of sit-ups

Required Equipment – Medicine Balls

Turnout Workout.  Split the recruits into teams of 3.  For time, perform the following:

• 3 Laps around the grinder (Together, run, walk, or jog with 1 medicine ball. Split up who is carrying the ball.
• 60 Burpees
• 60 Lunges
• 60 Air Squats
• 60 3-count mountain climbers
• 3 laps around the grinder

*** Except for the laps around the grinder, 2 people are working to complete the reps while the third partner holds the medicine ball over their head.  Rotate in as needed.

*** If the ball touches the ground, it’s a 10 burpee penalty

Required Equipment – Kettlebells, medicine balls, and boxes

3 person teams.  The goal of this workout is to never put the kettlebell down between you and your partners.  The kettlebell must be held in a front goblet position.  For time or 35 minute time cap, complete the following:

1. 150 Wall ball shots split however you like, but 1 person must be holding the kettlebell
2. 6 laps around the grinder (2 each) one of the teammates resting is holding the kettlebell
3. 150 V-ups split however you like, but 1 person must be holding the kettlebell
4. 6 tower runs (2 each) one of the teammates resting is holding the kettlebell
5. 150 box step-ups. THIS TIME THE ONE DOING THE STEPUPS IS HOLDING THE KETTLEBELL.

***10 burpee penalty if the kettle bell touches the ground

Required Equipment – Kettlebells, medicine balls, and boxes

3 person teams.  The goal of this workout is to never put the kettlebell down between you and your partners.  The kettlebell must be held in a front goblet position.  For time or 35 minute time cap, complete the following:

1. 150 Wall ball shots split however you like, but 1 person must be holding the kettlebell
2. 6 laps around the grinder (2 each) one of the teammates resting is holding the kettlebell
3. 150 V-ups split however you like, but 1 person must be holding the kettlebell
4. 6 tower runs (2 each) one of the teammates resting is holding the kettlebell
5. 150 box step-ups. THIS TIME THE ONE DOING THE STEPUPS IS HOLDING THE KETTLEBELL.

***10 burpee penalty if the kettle bell touches the ground

Required Equipment – Work gloves

Turnout workout.  Athletic shoes ok.  30 minutes time cap. 

5 laps around the grinder (at each corner, you stop and do 5 burpees, 20 total in 1 lap.)

• Lap 1 – Bear Crawls
• Lap 2 – Walking Lunges
• Lap 3 – Backwards Running
• Lap 4 – Squatted Duck Walk
• Lap 5 – Sprint at a reasonable speed for turnouts.

***If you complete this before 30 minutes is up.  Ascend and descend the tower as many times as possible for the remaining time.

Required Equipment – Kettlebells, Boxes, Medicine balls, Sandbags

Split into 6 teams of 5.  Every 1:30 minutes on the minute, rotate through the following stations 3 times. (22.5 minutes of work.)  If you complete the prescribed reps within that station you may rest until the 1:30 is up and you rotate.

• Station 1 – 15 Kettlebell squat clean and overhead press.  (From the ground, clean the KB, front squat it, then firing out of the squat, stand up and press the kettlebell overhead)
• Station 2 – Plank
• Station 3 – 15 Burpee box jumps
• Station 4 – 20 Wall ball rotational throw (Stand approx. 10’ from a block wall, stand perpendicular to the wall, with medicine ball on the ground but at your side farthest from the wall, bend down, pick up the ball, and with a twisting motion, throw the ball at the wall.  Switch sides every time.  This is designed to fire the obliques and core.)
• Station 5 – 10 Sandbag get-ups.  Lying on your back with the sandbag on one shoulder, sit up onto the opposite hip and get to a standing position.  This is one rep.  Switch the sandbag to the opposite side and squat down then end in a laying position.

Required Equipment – Medicine balls

Split the recruits into 3 person teams.  For time, perform the following with one person working at a time:

1. 100 Wallballs
2. 80 Medicine ball cleans
3. 60 Overhead walking lunges
4. 40 Medicine ball pushups
5. 20 (each person) Russian twist with med ball

***Every minute, the team stops and everyone performs 5 burpees***

Required Equipment – Turnouts

Turnout workout.  Wearing SCBA (or this does not achieve the desired result).  Athletic shoes ok.

Split the academy into two groups.  One group will work in the shorter tower and the other group will work in the taller tower to avoid congestion.  The group working in the 7 story tower will Ascend and descend the tower 18 times or 35 minute time cap.  The group working in the shorter tower will ascend and descend the tower 21 times.  Use caution with this many people in the tower especially on the landings.

Required Equipment – Turnouts

Turnout workout.  Wearing SCBA (or this does not achieve the desired result).  Athletic shoes ok.

Split the academy into two groups.  One group will work in the shorter tower and the other group will work in the taller tower to avoid congestion.  The group working in the 7 story tower will Ascend and descend the tower 18 times or 35 minute time cap.  The group working in the shorter tower will ascend and descend the tower 21 times.  Use caution with this many people in the tower especially on the landings.

Required Equipment – 6 Assault bikes, 6 Rowers, Sit-up mats.

Split the recruits into teams of 6.

Each team rotates through each station in 2 minute intervals, with a 2 minute rest between stations.  Use the rest period to rotate through next station and add results.  Add the teams total results.  The team with the lowest score must perform a 2 minute wall sit.  This is only ten minutes of work, so push hard!!!

• Station 1 – Minute 0 – 2 – Max effort assault bike.  Add up teams total calories.
• Station 2 – Minute 4 – 6 – Max effort burpees.  Add up teams total number of burpees.
• Station 3 – Minute 8 – 10 – Max effort Pull-ups.  Add up teams total number of pull-ups.
• Station 4 – Minute 12 – 14 – Max effort Row.  Add up teams total calories.
• Station 5 – Minute 16 – 18 – Max effort sit-ups.  Add up teams total number of sit-ups.

Required Equipment – Medicine Balls

Turnout Workout.  Split the recruits into teams of 3.  For time, perform the following:

• 3 Laps around the grinder (Together, run, walk, or jog with 1 medicine ball. Split up who is carrying the ball)
• 60 Burpees
• 60 Lunges
• 60 Air Squats
• 60 3-count mountain climbers
• 3 laps around the grinder

*** Except for the laps around the grinder, 2 people are working to complete the reps while the third partner holds the medicine ball over their head.  Rotate in as needed.

*** If the ball touches the ground, it’s a 10 burpee penalty

Required Equipment – 9 Wall balls, jump-ropes, 9 boxes

Split into teams of 3.

Split the following evenly amongst each teammate.  If your team has less than 3 recruits, split the reps so that each team member performs 1/3 of the total required reps.

For Time:

• 300 wall balls
• 300 hand release push ups
• 300 box jumps
• 300 single under jump ropes
• 90 pull ups

Required Equipment – None

Buy in – 100 sit-ups

For time, complete the following:

• 40 Burpees followed by 1 lap around the grinder
• 30 Burpees followed by 1 lap around the grinder
• 20 Burpees followed by 1 lap around the grinder
• 10 Burpees followed by 1 lap around the grinder

Once everyone is complete:

Cash out – 2 minute plank hold

***The lap around the grinder on this workout includes around the classroom as well.