Week 9-12 Program
Warm-Up: Dynamic
If there are 10 or less candidates all candidates will stay inside and do the CPAT Practice.
CPAT Practice:
Cardio Circuit
Week 9-12
6 Rounds - Partner
Run Around Burn Building - Partner 1
Renegade Row 10 each R+L -then hold plank- Partner 2
As Partners 10 Burpees (thruster + pushup)
then Partner 2 Runs Around Burn Building
Partner 1 Does Renegade Rows then plank hold
In case of rain - Partner 1 indoors stair climb,
Partner 2 Renegade Rows in Basement
20 Minutes
CPAT Task Specific Circuit:
Week 9-12
12 minutes ** each candidate carries 1 bundle pack (BP) for the whole workout.
Walking Lunges with overhead BP hold (30 ft)
Incase of rain do indoors on the stairs +basement area
20 Minutes
3 sets (10, 8, 8 reps)
20 Minutes
10 Minutes
Week 9-12 Program
Warm-Up: Dynamic
12 Minutes
** Cardio/Strength Circuits will only be done if there are more than 10 candidates
If there are 10 or less candidates all candidates will stay inside and do the CPAT Practice.
If there are 10 or less candidates all candidates will stay inside and do the CPAT Practice.
CPAT Practice:
Stair Master
Tire Hose Pull
Equipment Carry
Ladders
Forcible Entry
Search
Dummy Drag
Ceiling Breach
Cardio Circuit
Week 9-12
|
6 Rounds - Partner
|
Run Around Burn Building - Partner 1
Renegade Row 10 each R+L -then hold plank- Partner 2
As Partners 10 Burpees (thruster + pushup)
then Partner 2 Runs Around Burn Building
Partner 1 Does Renegade Rows then plank hold
|
In case of rain - Partner 1 indoors stair climb,
Partner 2 Renegade Rows in Basement
20 Minutes
Water Break
10 Minutes
CPAT Task Specific Circuit:
Week 9-12
|
12 minutes ** each candidate carries 1 bundle pack (BP) for the whole workout.
|
Walking Lunges with overhead BP hold (30 ft)
Alternating BP Shoulder Press (10)
Burn Building Stair Climb with BP
*Sat strength group wears vest
|
Incase of rain do indoors on the stairs +basement area
20 Minutes
Water Break
10 Minutes
3 sets (10, 8, 8 reps)
Goblet Squat
Step up
Cable Pull Down
Hammer Chop
DB/BB Press
Tire Hose Pull
Row
20 Minutes
Water Break
10 Minutes
Cool- Down: static+ shin splint prevention
10 Minutes
