The Special Ops Fitness Test
By Adam Campbell
Men's Health
Even if you're not ready to sign up, it helps to be fighting fit. Test yourself against Ranger standards, using their recommended scores in pushups, situps, chinups, and a 2-mile run. Fall below the curve? Follow the accompanying training techniques from Michael Mejia, C.S.C.S., author of the Special Ops Workout. Do each 2 or 3 days a week, resting at least a day between sessions.
PUSHUPS
The Ranger goal: 80 in 2 minutes
If you don't measure up: Do as many pushups as you can, then rest for 20 seconds. Repeat this back-and-forth process (work, rest) for 2 minutes. Keep track of the total number of pushups you perform in that time period, and try to beat it in your next workout.
SITUPS
The Ranger goal:80 in 2 minutes
If you don't measure up: Without resting, do as many situps as you can, timing yourself from start to finish. Then rest for that same amount of time. Repeat four times, always resting for only as long as it took to do your previous set. Work your way to the 2-minute goal.
CHINUPS
The Ranger goal:12 or more
If you don't measure up: Take the most chinups you can do at one time, and divide that number in half. Now perform sets of that number of repetitions — resting 60 seconds after each set — until you've done at least 12 chinups. (If you can do six chinups, you'll perform four sets of three repetitions.) Each workout, reduce your rest between sets by 5 seconds, until you're down to zero rest and able to do 12 consecutive chinups.
2-MILE RUN
The Ranger goal:13 minutes or less
If you don't measure up:Break the 2-mile distance into 400-yard increments (1/4 mile, or once around the track) and do eight intervals, running each in 1 minute, 38 seconds — a pace that's equivalent to a 6:30 mile — and resting for 60 seconds after each. Each workout, reduce your rest period by 5 to 10 seconds until you can do all eight 400-yard rounds without stopping.
By Adam Campbell
Men's Health
Even if you're not ready to sign up, it helps to be fighting fit. Test yourself against Ranger standards, using their recommended scores in pushups, situps, chinups, and a 2-mile run. Fall below the curve? Follow the accompanying training techniques from Michael Mejia, C.S.C.S., author of the Special Ops Workout. Do each 2 or 3 days a week, resting at least a day between sessions.
PUSHUPS
The Ranger goal: 80 in 2 minutes
If you don't measure up: Do as many pushups as you can, then rest for 20 seconds. Repeat this back-and-forth process (work, rest) for 2 minutes. Keep track of the total number of pushups you perform in that time period, and try to beat it in your next workout.
SITUPS
The Ranger goal:80 in 2 minutes
If you don't measure up: Without resting, do as many situps as you can, timing yourself from start to finish. Then rest for that same amount of time. Repeat four times, always resting for only as long as it took to do your previous set. Work your way to the 2-minute goal.
CHINUPS
The Ranger goal:12 or more
If you don't measure up: Take the most chinups you can do at one time, and divide that number in half. Now perform sets of that number of repetitions — resting 60 seconds after each set — until you've done at least 12 chinups. (If you can do six chinups, you'll perform four sets of three repetitions.) Each workout, reduce your rest between sets by 5 seconds, until you're down to zero rest and able to do 12 consecutive chinups.
2-MILE RUN
The Ranger goal:13 minutes or less
If you don't measure up:Break the 2-mile distance into 400-yard increments (1/4 mile, or once around the track) and do eight intervals, running each in 1 minute, 38 seconds — a pace that's equivalent to a 6:30 mile — and resting for 60 seconds after each. Each workout, reduce your rest period by 5 to 10 seconds until you can do all eight 400-yard rounds without stopping.
