๐Ÿ‡บ๐Ÿ‡ธ Veterans Day Weekend Workout! ๐Ÿ‡บ๐Ÿ‡ธ

Sunday, November 10th starting at 9 am!

ARMY COMBAT FITNESS TEST

Initial Operational Capability (IOC) (Oct 2019 to Oct 2020)

Underlying Strength
is Hosting the Army Combat Fit Test!

This Fit Test is open to ALL fitness levels and is a great benchmark to set fitness goals! All participants receive a prize for completion!

Events Include:

  • HEX Bar Deadlift Max
  • Standing Power Throw
  • Hand Release Pushups
  • Sprint-- Drag --Carry
  • Leg Tuck
  • 2 Mile Run

Each event is scored by points between 60-100 top score is 600. Therefore, every score is individualized. ONLY COMPETITION IS YOURSELF.

Let’s see how you do!!

ALL proceeds go to Our Community Salutes; a local non-profit organization supporting Veterans in Bucks County.

Sign up and register by clicking the link and donating now!

Days
Hours
Minutes
Seconds

ARMY COMBAT FITNESS TEST

Do you know you need to do something but lack the motivation or the knowledge to get started?

Event 1: 3 Repetition Maximum Deadlift

Dead-lift the maximum weight possible three times

  • Fitness Components: muscular strength, balance, and flexibility
  • Application to Common Soldier Tasks: lifting heavy loads from the ground, extracting a casualty
  • Top three PRT activities: Sumo Squat, Alternate Staggered Squat Jump, Forward Lunge
  • 60 and 100 point scores: 140 and 340 lbs.

Event 2: Standing power throw

Throw a 10lb medicine ball backward and overhead for distance

  • Fitness Component: explosive power, balance and flexibility
  • Application to Common Soldier Tasks: Lifting soldiers up and jumping across and over obstacles
  • Top three PRT activities: Power Jump, Overhead Push Press, Tuck Jump
  • 60 and 100 point scores: 4.5 and 12.5 meters

EVENT 3: HAND RELEASE PUSH UP (HRP) - arm extension

complete as many arm extension hrps as possible in two minutes

  • Fitness Components: muscular endurance
  • Application to Common Soldier Tasks: moving obstacles, hand-to-hand combat, pushing loads and vehicles, getting to and from the ground
  • Top three PRT activities: Supine Chest Press, Incline Bench Press, 8 Count Push-ups
  • 60 and 100 point scores: 10 and 60 reps

Event 4: sprint-drag-carry

Conduct 5 x 50 meter shuttles for time - sprint, drag lateral carry and sprint

  • Fitness Components: agility, anaerobic endurance, muscular endurance and muscular strength
  • Application to Common Soldier Tasks: moving quickly under load, extracting a casualty, moving supplies
  • Top three PRT activities: Straight-Leg Deadlift, Bent Over Row, 300M Shuttle Run
  • 60 and 100 point scores: 3:00 and 1:33 minutes

Event 5: leg tuck

complete as many leg tucks as possible in two minutes

  • Fitness Components: muscular endurance
  • Application to Common Soldier Tasks: surmounting obstacles and walls, rope traverse and rope climb
  • Top three PRT activities: Bent Leg Raise, Leg Tuck and Twist, Alternating Grip Pull-up
  • 60 and 100 point scores: 1 and 20 reps

Event 6: 2 mile run

Run two miles for time on a measured, generally flat outdoor course

  • Fitness Components: aerobic endurance
  • Application to Common Soldier Tasks: dismounted movement, ruck march, infiltration
  • Top three PRT activities: Sprint Intervals (30:60s, 60:120s), Release Run, Hill Repeats
  • 60 and 100 point scores: 21:00 and 13:30 minutes

For Top Three PRT Activities see:
Field Manual 7-22, Army Physical Readiness Training, OCT 2012
Army Physical Readiness Training application available for 105 and Android devices ACFT Implementation Is directed by HODA EXORD 219-18

OUR METHODOLOGY

We believe that support, accountability, and consistency are vital keys for success. Goals are most successfully achieved as a team. We are committed to fostering a community of mutual support, respect and drive. Our family like culture offers unlimited support and encouragement from coaches as well as fellow clients. The intent is for members to building long lasting relationships in which people learn to live healthier, well-balanced lives.

Real People Getting Real Results

Look At These Transformations:

What Our Clients Are Saying

Look better, feel better & increase energy

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