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Improve RMFA in 4 weeks?

Discussion in 'Training Methods and Diet Suggestions' started by chronic, Apr 19, 2019.

  1. chronic

    chronic New Member

    Mar 14, 2019
    App Stage:
    Passed PJFT
    Hi everyone,

    Got my POC coming up in 4 weeks.

    My current scores are around 9:15 1.5 mile, 45 press ups, 70 sit ups and 12 pull ups.

    I have some free time to train twice a day so looking for suggestions on improving these as much as possible in the next 4 weeks.

    Any advice would be appreciated.

  2. Surfbum

    Surfbum Member

    Aug 31, 2018
    App Stage:
    Passed PRMC

    Press ups 16 (60 sec rest) 16 (60 sec rest) 16 (60 sec rest) repeat x3

    Increase by one each day example..17,16,16 17,17,16 17,17,17 etc

    Sit ups 24, 24, 24

    Pull ups 5, 4, 4

    Then one day in the week do all 3 bodyweight exercises 3 sets to muscle failure. Except the week of POC

    As for 1.5 mile, HIIT at 2% on a treadmill. 6×400m at 18-20kph. That'll get the burners going!
    • Gen Dit Gen Dit x 2
    • Hoofin Hoofin x 1