During Ranger V5, rest time between sets is :60 and rest time between circuits is 3min. While the 1-Mile times will be provided, if you are unable to meet the time standard don’t worry, you will get there. My PSG and I loved starting every workout on a fun mile run and it’s a great way to maintain some speed work instead of just the constant 5-mile tempos we typically practice. 

After 3-weeks of building a base, we’ll transition to increases in both distances for the runs and weights for the lifts. General advice for picking weights on your circuit will be to go lighter than you might otherwise think – if you typically do 3x10 on Backsquat at 315, in a program like this you would target 225-275 – there is no rule against adding weight between sets, just don’t violate the :60 rule. 

By the end of this program, you will be running your 5-mile RPFT well under the standard of 40min and you will also move comfortably in uncomfortable and varying fitness programs. 

DAY 1:

Warm Up:

1-Mile Run (6:00-6:45)

 Strength:

Circuit 1 - 3 Rounds of 10 Reps
Goblet Squat
Turkish Get Up
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps
Pause Squats 
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps
DB Bench Press
Cable Tricep Extension 
Push Up Plank :60

Conditioning:
8x400m Run + 25 Burpees