ACFT Workout Plan

Creating an ACFT Workout Plan can be extremely challenging or… You can steal all my workouts. That is why I made this page. So don’t feel guilty. Go ahead and enjoy.

---

Army Workout – Battle Rhythm

ACFT Workout Plan PDF

---

ACFT Training Plan 30 Day

---

Week 2-Army Workout Plan

---

---

---

ACFT Workout Plans (15-20min)

This page will teach you everything you need to know (if you want to learn) on creating an ACFT Workout Plan. There are links and free downloads that will help with any questions you may have.

Creating an ACFT Workout Plan is a 3 Step process

1. Purpose
2. Preparation
3. Execute

For your PT plan to be successful, you MUST know the 3 keys to an ACFT Workout Plan:

1. Purpose:
   • Muscle Failure or Run Day (Cardio/Conditioning)?
   • What area of the body are you targeting?
   • What ACFT event are you training for?
2. Preparation:
   • What equipment do you have?
   • What exercises will you perform?
     • (Including sets, reps, and rest periods)
3. Execution:
   • What style of training will you use?
   • How will you set up and execute the workout?

---

The 6 Categories for an ACFT Workout Plans

You will see putting your ACFT workout into these categories makes it very clean, clean, organized and simple.

Creating an ACFT Workout Plan can be challenging for some. If you are not interested in learning how to create an ACFT Workout Plan, I have added some of my favorite workout plans below. I have not only created these workout plans but also tested them out at work. You will love these Army PT Plans. Enjoy!

---

SDC & 2MR – ACFT Workout Plans

ACFT SDC & 2MR: 001

Exercise	Distance / Reps	Resistance
Run	1/4 (.25) Mile	65-70%
Burpee	10	Bodyweight
Walk	30 Sec	–
Run	1/4 (.25) Mile	65-70%
Burpee	8	Bodyweight
Walk	30 Sec	–
Run	1/4 (.25) Mile	65-70%
Burpee	6	Bodyweight
Walk	30sec	–
Run	1/4 (.25) Mile	65-70%
Burpee	4	Bodyweight
Walk	30sec	–
Run	1/4 (.25) Mile	70-80%
Burpee	2	Bodyweight
Walk	30sec	–
Run	1/4 (.25) Mile	80-100%
Burpee	0	Bodyweight
Walk	30sec	–
Total Time	18-20 min

MDL & SPT Muscle Failure ACFT Workout Plans

Deadlift & Standing Power Throw S1 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Deadlift	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
KB Shoulder Press	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw S2 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Deadlift	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Shoulder Front Raise	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw S3 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Deadlift	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
KB Lateral Raises	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw S4- ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Lunge	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Shoulder Press	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw S5 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Lunge	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Front Raises	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw S6 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Lunge	45s	12-16	Heavy	4-5x
Rest	45s	–	–	4-5x
Lateral Shoulder Raises	45s	12-16	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw H1 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Deadlift	45s	6-10	Med to Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	12	Med to Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw H2 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Front Squat	45s	12	Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw H3 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Lunge	45s	12	Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw H4 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Kettlebell Lunge	45s	12	Heavy	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw H5 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Romanian Deadlift	45s	12	Heavy	4-5x
Rest	45s	–	–	4-5x
KB Swing	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw E1 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Kettlebell Up Right Row	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	16-20	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw E2 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Dead Clean Press	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Shoulder Front Raise	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw E3 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Kettlebell Up Right Row	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	16-20	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw E4 – ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Barbell Up Right Row	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	16-20	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Deadlift & Standing Power Throw E5 – ACFT Workout Plan

Barbell Hang Clean	45s	16-20	Med to Light	4-5x
Rest	45s	–	–	4-5x
Kettlebell Swings	45s	16-20	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

HRP & PLK Muscle Failure ACFT Workout Plans

Hand Release Push Up S1 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Weighted Hand Release Push Ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Pull Ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up S2 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Plyo Push Up	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Chin Up	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up S3 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Band Resistence Push Ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Pull Ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up S4 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Weighted Diamond Push Ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Bent Over Rows	45s	12-16	Heavy	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

---

Hand Release Push Up H1 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Weighted Hand Release Push Up	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Bent Over Rows	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up H2 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Side to Side Plyo Push Up	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Over Head Tri Extensions	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up H3 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Med Ball Push Ups	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Tri Ext Push Downs w/ Band	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up H4 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Bent Over Rows	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Biceps Curls	45s	12	Med-Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up E1 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Knee Push Up (close grip)	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Tri Push Downs w/ Band	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up E2 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Incline Push Up	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Over Head Tri Extensions KB	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up E3 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Knee Push Ups	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Tri Over Head Ext w/ Band	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

Hand Release Push Up E4 ACFT Workout Plan

Exercise	Interval Time	Repetitions	Resistance	Rounds
Band Asst Push Ups	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Over Head Tri Extensions KB	45s	16+	Light	4-5x
Rest	45s	–	–	4-5x
Total Time	3 Minutes			12-15min

SDC & Combat Conditioning ACFT Workout Plans

When it comes to making a sprint drag carry or Combat Conditioning workout, we want to make sure we are concentrating on the following:

• Muscular endurance
• Muscular strength
• Anaerobic power
• Anaerobic endurance

Here are the BEST ACFT workout plans for the SDC & Combat Conditioning.

Beat Feet (experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E	F
–	Sprint	Up Downs	Side Shuffle	Squat	Sprint	REST
Round 1	50 Yards	10	50 yards	10	50 Yards	3 Min
Round 2	50 Yards	10	50 yards	10	50 Yards	3 Min
Round 3	50 Yards	10	50 yards	10	50 Yards	3 Min

Beat Feet (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E	F
–	Sprint	Burpee	Side Shuffle	Squat Jumps	Sprint	REST
Round 1	50 Yards	10	50 yards	10	50 Yards	2 Min
Round 2	50 Yards	10	50 yards	10	50 Yards	2 Min
Round 3	50 Yards	10	50 yards	10	50 Yards	2 Min

Beat Feet (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E	F
–	Sprint	Burpee	Side Shuffle	Lunge Jump	Sprint	REST
Round 1	50 Yards	10	50 yards	10	50 Yards	90 sec
Round 2	50 Yards	10	50 yards	10	50 Yards	90 sec
Round 3	50 Yards	10	50 yards	10	50 Yards	90 sec
Round 4	50 Yards	10	50 yards	10	50 Yards	90 sec

---

50 Cal Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Dead Clean Press	Swings	Burpee	Jumping Jacks	REST
Round 1	10 x 30lbs	10 x 30lbs	x10	50	2 Min
Round 2	10 x 30lbs	10 x 30lbs	x10	50	2 Min
Round 3	10 x 30lbs	10 x 30lbs	x10	50	2 Min

50 Cal Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Dead Clean Press	Swings	Burpee	Sprint 50 Yards	REST
Round 1	10 x 40lbs	10 x 40lbs	x10	50	90 sec
Round 2	10 x 40lbs	10 x 40lbs	x10	50	90 sec
Round 3	10 x 40lbs	10 x 40lbs	x10	50	90 sec

50 Cal Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Dead Clean Press	Swings	Burpee	Sprint 50 Yards	REST
Round 1	10 x 40+ lbs	10 x 40+ lbs	x10	50 Yards	Little As Possible
Round 2	10 x 40+ lbs	10 x 40+ lbs	x10	50 Yards	Little As Possible
Round 3	10 x 40+ lbs	10 x 40+ lbs	x10	50 Yards	Little As Possible
Round 4	10 x 40+ lbs	10 x 40+ lbs	x10	50 Yards	Little As Possible

---

Final Countdown (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Split Jumps	Burpees	Weighted T-Push Ups	Weighted Squat	REST
Round 1	50	10	10 x 10lbs	10 x 10lbs	Little As PossibleLittle As Possible
Round 2	45	9	9 x 10lbs	9 x 10lbs	Little As Possible
Round 3	40	8	8 x 10lbs	8 x 10lbs	Little As Possible
Round 4	35	7	7 x 10lbs	7 x 10lbs	Little As Possible
Round 5	30	6	6 x 10lbs	6 x 10lbs	Little As Possible
Round 6	25	5	5 x 10lbs	5 x 10lbs	Little As Possible
Round 7	20	4	4 x 10lbs	4 x 10lbs	Little As Possible
Round 8	15	3	3 x 10lbs	3 x 10lbs	Little As Possible
Round 9	10	2	2 x 10lbs	2 x 10lbs	Little As Possible
Round 10	5	1	1 x 10lbs	1 x 10lbs	Little As Possible

Final Countdown (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Mountain Climbers	Burpees	Weighted T-Push Ups	Weighted Squat	REST
Round 1	50	10	10 x 25lbs	10 x 25lbs	Little As Possible
Round 2	45	9	9 x 25lbs	9 x 25lbs	Little As Possible
Round 3	40	8	8 x 25lbs	8 x 25lbs	Little As Possible
Round 4	35	7	7 x 25lbs	7 x 25lbs	Little As Possible
Round 5	30	6	6 x 25lbs	6 x 25lbs	Little As Possible
Round 6	25	5	5 x 25lbs	5 x 25lbs	Little As Possible
Round 7	20	4	4 x 25lbs	4 x 25lbs	Little As Possible
Round 8	15	3	3 x 25lbs	3 x 25lbs	Little As Possible
Round 9	10	2	2 x 25lbs	2 x 25lbs	Little As Possible
Round 10	5	1	1 x 25lbs	1 x 25lbs	Little As Possible

Final Countdown (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D	E
–	Mountain Climbers	Burpees	Weighted T-Push Ups	Weighted Squat	REST
Round 1	50	10	10 x 35+ lbs	10 x 35+ lbs	Little As Possible
Round 2	45	9	9 x 35+ lbs	9 x 35+ lbs	Little As Possible
Round 3	40	8	8 x 35+ lbs	8 x 35+ lbs	Little As Possible
Round 4	35	7	7 x 35+ lbs	7 x 35+ lbs	Little As Possible
Round 5	30	6	6 x 35+ lbs	6 x 35+ lbs	Little As Possible
Round 6	25	5	5 x 35+ lbs	5 x 35+ lbs	Little As Possible
Round 7	20	4	4 x 35+ lbs	4 x 35+ lbs	Little As Possible
Round 8	15	3	3 x 35+ lbs	3 x 35+ lbs	Little As Possible
Round 9	10	2	2 x 35+ lbs	2 x 35+ lbs	Little As Possible
Round 10	5	1	1 x 35+ lbs	1 x 35+ lbs	Little As Possible

50/50 Arnold NaPalmer (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Dead Clean Press (KB)	Rest	Mountain Climbers	REST
Round 1	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 2	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 3	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 4	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 5	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 6	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 7	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 8	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 9	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 10	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec

50/50 Arnold NaPalmer (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Dead Clean Press (KB)	Rest	Up Downs	REST
Round 1	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 2	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 3	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 4	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 5	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 6	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 7	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 8	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 9	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 10	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec

50/50 Arnold NaPalmer (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Dead Clean Press (KB)	Rest	Burpees	REST
Round 1	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 2	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 3	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 4	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 5	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 6	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 7	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 8	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 9	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec
Round 10	25lbs x 30 sec	30 sec	25lbs x 30 sec	30 sec

---

9 Mil Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Up Downs	Squats	Push up Hand Release	Jumping Jacks
Round 1	60 sec	60 sec	60 sec	60 sec
Round 2	45 sec	45 sec	45 sec	45 sec
Round 3	30 sec	30 sec	30 sec	30 sec

9 Mil Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Burpees	Lunges	Plyo Push Ups then HRP Push Up	High Knees
Round 1	60 sec	60 sec	60 sec	60 sec
Round 2	45 sec	45 sec	45 sec	45 sec
Round 3	30 sec	30 sec	30 sec	30 sec

9 Mil Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Burpees	Lunges	Push up Hand Release	Mountain Climbers
Round 1	60 sec	60 sec	60 sec	60 sec
Round 2	45 sec	45 sec	45 sec	45 sec
Round 3	30 sec	30 sec	30 sec	30 sec

---

30-30 Mossberg Bodyweight Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Up Downs	Toe Taps	Butt Kickers	Jumping Jacks
Round 1	30 sec	30 sec	30 sec	30 sec
Round 2	30 sec	30 sec	30 sec	30 sec
Round 3	30 sec	30 sec	30 sec	30 sec
Round 4	30 sec	30 sec	30 sec	30 sec
Round 5	30 sec	30 sec	30 sec	30 sec

30-30 Mossberg Bodyweight Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Burpees	High Knees	Butt Kickers	Jumping Jacks
Round 1	30 sec	30 sec	30 sec	30 sec
Round 2	30 sec	30 sec	30 sec	30 sec
Round 3	30 sec	30 sec	30 sec	30 sec
Round 4	30 sec	30 sec	30 sec	30 sec
Round 5	30 sec	30 sec	30 sec	30 sec

30-30 Mossberg Bodyweight Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B	C	D
–	Up Downs	Toe Taps	Butt Kickers	Jumping Jacks
Round 1	30 sec	30 sec	30 sec	30 sec
Round 2	30 sec	30 sec	30 sec	30 sec
Round 3	30 sec	30 sec	30 sec	30 sec
Round 4	30 sec	30 sec	30 sec	30 sec
Round 5	30 sec	30 sec	30 sec	30 sec

---

Ol’ Classic 60-120s 30-60s (Experienced) Sprint Drag Carry ACFT Workout Plan

–	A	B
–	Sprint	Walk
Round 1	60 sec	120 sec
Round 2	60 sec	120 sec
Round 3	60 sec	120 sec
Round 4	60 sec	120 sec
Round 5	60 sec	120 sec
Round 6	60 sec	120 sec
Round 7	60 sec	120 sec
Round 8	30 Sec	60 sec
Round 9	30 Sec	60 sec
Round 10	30 Sec	60 sec
Round 11	30 Sec	60 sec
Round 12	30 Sec	60 sec
Round 13	30 Sec	60 sec
Round 14	30 Sec	60 sec

Ol’ Classic 60-120s 30-60s (Advanced) Sprint Drag Carry ACFT Workout Plan

–	A	B
–	Sprint	Walk
Round 1	60 sec	120 sec
Round 2	60 sec	120 sec
Round 3	60 sec	120 sec
Round 4	60 sec	120 sec
Round 5	60 sec	120 sec
Round 6	60 sec	120 sec
Round 7	60 sec	120 sec
Round 8	60 sec	120 sec
Round 9	30 Sec	60 sec
Round 10	30 Sec	60 sec
Round 11	30 Sec	60 sec
Round 12	30 Sec	60 sec
Round 13	30 Sec	60 sec
Round 14	30 Sec	60 sec
Round 15	30 Sec	60 sec
Round 16	30 Sec	60 sec

Ol’ Classic 60-120s 30-60s (Expert) Sprint Drag Carry ACFT Workout Plan

–	A	B
–	Sprint	Walk
Round 1	60 sec	120 sec
Round 2	60 sec	120 sec
Round 3	60 sec	120 sec
Round 4	60 sec	120 sec
Round 5	60 sec	120 sec
Round 6	60 sec	120 sec
Round 7	60 sec	120 sec
Round 8	60 sec	120 sec
Round 9	60 sec	120 sec
Round 10	30 Sec	60 sec
Round 11	30 Sec	60 sec
Round 12	30 Sec	60 sec
Round 13	30 Sec	60 sec
Round 14	30 Sec	60 sec
Round 15	30 Sec	60 sec
Round 16	30 Sec	60 sec
Round 17	30 Sec	60 sec
Round 18	30 Sec	60 sec

---

Plank ACFT Workout Plan

To create an effective ACFT Workout Plan for the Plank Event, we must make sure we are hitting the following muscles:

• Transverse Abdominus
• Abdominal Muscles
• Oblique Muscles
• Low Back Muscles

Here are the BEST ACFT workout plans for the Plank Event.

Twisted Core (Experienced) Plank ACFT Workout Plan

Exercise	Reps	Sets
Real V- Up	10	2
American Twists	16	2
Bicycle Kicks	20	2
Flutter Kicks	20	2
Plank	90 sec	2
Rest	120 seconds	–

Twisted Core (Advanced) Plank ACFT Workout Plan

Exercise	Reps	Sets
Weighted Real V- Up	10	2
Weighted American Twists	16	2
Bicycle Kicks	30	2
Flutter Kicks	30	2
Plank	2 Min	2
Rest	120 seconds	–

Twisted Core (Expert) Plank ACFT Workout Plan

Exercise	Reps	Sets
Real V- Up	10	2
American Twists	16	2
Bicycle Kicks	20	2
Flutter Kicks	20	2
Plank	90 sec	2
Rest	120 seconds	–

Long Distance Run: ACFT Workout Plan

LDR: 1 ACFT Workout Plan

Exercise	Distance	Resistance	Time
Run/Jog	2 Miles	65-70%	16-22min

LDR: 2 ACFT Workout Plan

Exercise	Distance	Resistance	Time
Run/Jog	2.5 Miles	65-70%	20-30min

LDR: 3 ACFT Workout Plan

Exercise	Distance	Resistance	Time
Run/Jog	3 Miles	65-70%	24-36min

LDR: 4 ACFT Workout Plan

Exercise	Distance	Resistance	Time
Run/Jog	4 Miles	65-70%	32-48min

---

---

Create Your Own ACFT Training Plan

Creating an ACFT training plan is a 4 step process.

1. Know your ACFT Exercises
   • You need to know what exercises will make your better come test day.
2. Create your ACFT Workouts
   • 15-20 min workouts
3. Turn it into an ACFT PT Plan
   • The whole 60 min PT session
4. Schedule your ACFT Training Plan
   • Get that sh*t on the calendar!

---

STEP ONE: Creating an ACFT Training Plan – Know your ACFT exercises

Creating an ACFT PT Plan is very simple. I call it the PT plan sandwich. The tricky part is that you need to keep your workout under 60 minutes (some units do 90 minutes of PT). You simply pick 2-3 ACFT Workout Plans and Sandwich them between your Prep Drills (Warm Up) and Recovery Drills (cool-down & Stretch). Once you know your ACFT workout plans, all you need to do now is, figure out what equipment you will need and how you will set it up. Wahlah! You are finished! Let me explain what I mean so you can create the best ACFT PT Plan for your unit.

The options are endless, and you can get creative with PT plans at this level. For example, I made an MDL, SPT, SDC & 2MR workout for our BC and CSM in one PT session. It was a really good workout, and everyone thought it was perfectly challenging. I will share the details below.

ACFT PT Plan Example – MDL, SPT, SDC & 2MR

If we wanted to enhance our platoon’s MDL & SDC scores. We would simply pick one Max Dead Lift ACFT workout plan and one Sprint Drag Carry ACFT workout plan and sandwich them between our prep drill and recovery drill.

It would then look something like this:

Then we would contemplate the equipment needed and set-up.

Put it all Together, and BAM! You have the best ACFT PT Plan!

STEP FOUR – How to Create an ACFT Training Plan

When making an ACFT Training Plan, the options are endless. Awesome for someone like me who has a degree in Exercise Sport Science. Not so cool for people who do not. This can get confusing, but I will simplify this for you as much as possible. Then you will be able to create your very own ACFT training plan.

Ask yourself and look at your soldiers. WHAT EVENTS ARE YOU BAD AT?

You can break down workouts into three categories, and you will want to go “heavy” (do more training) on the events your unit lacks.

1. Max Deadlift & Standing Power Throw
2. Hand Release Push Up & Plank
3. Sprint Drag Carry & 2-Mile Run

This is how you pick the proper schedule / ACFT training plan for your unit.

Like I said before, your options are endless. I have just found these ACFT Training Plans to work best for me.

Once you have this done, you will want just to multiply it five times, and BOOM! You have created a 30 Day PT Schedule aka an ACFT Training Plan.

30 Day ACFT Training Plan

To create a 30 Day ACFT Training Plan, we will just multiply the week times five and come up with a 5-week PT plan. Very Simple. It will now look like this:

---

6 Week ACFT Training Plan

Creating a 6 week training plan is very important that we PUMP THE BREAKS a little bit. We want to avoid injury and fitness plateau. So on week 6, we will perform bodyweight exercises and light runs combined with long stretching sessions. This will allow our body to eliminate all lactic acid and repair muscle to maximum ability.

MDL & SPT Heavy 6 Week ACFT Training Plan (example)

–	Monday	Tuesday	Wednesday	Thursday	Friday
Week 1	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 2	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 3	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 4	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 5	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Light Week	Light Run Short	Calisthenics	Light Run Short	Calisthenics	Light Run Long

---

12 Week ACFT Training Plan

Now with a 12 Week ACFT Training Plan, we can work “heavy” on two events for the first 6 weeks. On week 7, after our light week, we can switch it up to two different events for the next six weeks. Let me give you an example.

MDL & SPT Heavy for 6 weeks – ACFT Training Plan

–	Monday	Tuesday	Wednesday	Thursday	Friday
Week 1	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 2	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 3	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 4	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Week 5	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	MDL & SPT
Light Week	Light Run Short	Calisthenics	Light Run Short	Calisthenics	Light Run Long

SDC & 2MR Heavy for 6 weeks – ACFT Training Plan

–	Monday	Tuesday	Wednesday	Thursday	Friday
Week 7	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	SDC & 2MR
Week 8	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	SDC & 2MR
Week 9	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	SDC & 2MR
Week 10	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	SDC & 2MR
Week 11	SDC & 2MR	MDL & SPT	SDC & 2MR	HRP & PLK	SDC & 2MR
Light Week	Light Run Short	Calisthenics	Light Run Short	Calisthenics	Light Run Long

Army PT Plan Template

Army PT Plan Template Summary, Preparation, Execution

Old School ACFT 1.0 Workouts (Oldies but Goodies)

---

Muscular Strength & Endurance ACFT Workout Plans

Leg Tuck ACFT 1.0 Workout Plan

https://youtu.be/I3qN0BTcxUU

Leg Tuck Workout Plan PDF

Hand Release Push Up Workout Plan

Core ACFT 1.0 Workout Plans

Core #1

https://youtu.be/jWb4BGmMWFw

Core #2

https://youtu.be/HJCcjaQyKGc

Run ACFT 1.0 Workout Plans

AGR

https://youtu.be/Zzv1ub_sfZk

AGR – ACFT Run Workout PDF

---

Sprint Drag Carry ACFT Workout Plan

https://youtu.be/JV3EkwgI3zk

Sprint Drag Carry Workout Plan PDF

Combat Sprints Workout

https://youtu.be/RvaKf2EoDk0

Combat Sprints ACFT Run Workout Plan PDF

Standing Power Throw ACFT Workout Plan

https://youtu.be/XH-PH_ZjRDI

Standing Power Throw ACFT Workout Plan

---

How to Create – ACFT 1.0 Training Plan

Creating an ACFT training plan can be exhausting. On this page, you will have two options.

1. Use the plans I have created
2. Create your own

---

https://youtu.be/qNHkXOffnuI

ACFT Workout Plan PDF

---

All PDFs from ACFT 2.0 (2020-2021)