Navy Warrior Challenge 6-week PT Program

The following program is designed to improve your Warrior Challenge

(W/C) Physical Screening Test
(PST) scores in the most efficient manner possible. Following this
program and giving it 100% will virtually guarantee that your PST
numbers will improve, while minimizing the risk of injury and overtraining. The program is based on your last PST scores with the
repetitions being a percentage of your last PST numbers. The program
is designed to work on your weakest area the most while
simultaneously
improving your other PST areas. The program is universal to noncontracted and contracted candidates.
The following are guidelines to use throughout the program:
1. Form First- All exercises must be done with the same form used in
the graded PST. Practicing with the proper form will improve your PST
scores simply due to the fact that no compromises in form are given
during the test. Practice like you test.
2. Honest effort- This program only works if you apply yourself 100% to
it. 100% effort is expected on all physical evolutions conducted while
you are in these programs.
3. Dedication and Commitment- Some of these workouts will consume
a lot of time out of your day. You will have to manage your time to
ensure you stay on track. The Swim, Upper Body, and Run portions of
the workouts can be done at different times of the day if required. Your
future and your career depend on your dedication to this program.
4. Nutrition, Hydration and Recovery- Utilize the SOF Nutrition Guide
and NSW Injury Prevention guides provided to you to maximize this
program. If you eat sub-optimal foods, do not hydrate, and/or do not
properly stretch, you will not improve regardless of the quality of the
PT program.
5. Injury Management- The program is specifically designed to reduce
injuries and prevent over-training. If you have an injury or feel that you
are over-training, contact the W/C Coordinator, Mentor, or Scout
IMMEDIATELY! If your injury prevents you from conducting a PST you
will be required to bring medical documentation to the next PST
scheduled in your area.
6. Do not workout the day prior to a graded PST- If you are attending a
graded PST (with the W/C cadre), DO NOT work out the day prior. There
are a couple of ways to adjust your schedule to compensate for this.
One way is to do the graded PST instead of your personal PST (usually
day 5 of each week). Another way is to simply do the prescribed
workout AFTER your graded PST (in the evening for instance).
Program continuation after the initial 6 weeks training regime is
complete:

Take 1 week off completely. Do active recovery for this entire week. Try
to do a graded PST towards the end of your recovery week. After your
recovery week, start over at week 1. Your PST numbers should have
improved significantly over the 6 week program. Areas that were your
weak areas should now be your strong areas. Since this program is
based off percentages of your current PST numbers it will
increase in difficulty as your PST numbers improve. If after 6 weeks
your PST has not improved, contact your NSW Coordinator or Mentor to
talk about improvements to the plan and personalization.
Essential Concepts
Swim- Swimming is a technique based event. If you are working out
regularly you already have the cardiovascular fitness to complete a
fast swim. Work on perfecting your technique instead of Muscling
thru the workouts to improve your swim speed. Attending Swim clinics
is the fastest way to improve your swim time.
Strength Endurance- The PST is a muscular strength-endurance test. It
tests your ability to maintain your strength over an extended period of
time. The training pipelines for each W/C rate are designed to test your
muscular strength-endurance. In order to train for this you need to do
high volume, medium to light weight (bodyweight) exercises. While
many fitness programs focus on strength or endurance separately, the
W/C programs will require you to combine them. Training like a body
builder (beach workouts) or a tri-athlete will not accomplish your goals
for strength endurance. If you want to be a warrior then train like one.
Running- 800 yards is the optimal sprint distance to improve medium
distance (1.5-mile) speed. This distance is long enough to create a
lactic acid build-up in your muscles if done at max effort while still
allowing for aerobic contribution. Shorter distances remove the aerobic
function and will therefore improve short distance speed but may
cause you to hit a wall prior to reaching your 1.5 mile distance in a PST.
Longer distances do not allow you to run fast enough to improve your
speed over that distance.
LSD Runs- The focus of these longer runs is simply to allow your body
to adjust to the pounding that occurs over a long distance of running.
Over time your tendons, joints, and ligaments will build up to allow you
to get thru your pipeline without pain or injury. These runs do nothing
to improve your speed over shorter distances, although they do have a
side benefit in regards to your mental strength and work capacity.
When doing an LSD run you should be able to carry on a conversation
while running without becoming winded. If you cannot do this, you are
running too fast. Proper foot wear is important to ensure that you do
not get into an overtraining scenario on these long runs.
Additional information:
-Naval Special Warfare Injury Prevention Guide (BUD/S NSW IP Guide)

-Special Operations Forces Nutrition Guide (NAVSPECWARCOM Nutrition

Guide) or
http://www.navyfitness.org/nutrition/
- PST Instructions (Physical Screening Testing Standards and
Procedures)
- Navy Challenge Program (COMNAVCRUITCOMINST 1130.8J - Volume
IV)
-MANMED 2012 (Section 15-105 Special Operations Duty)
-Newton Running Style vs. the heel-toe method. Look at this link and
practice:
https://www.youtube.com/user/NewtonRunning
-NOFFS: http://www.navyfitness.org/fitness/noffs/
http://www.sealswcc.com/seal-default.html
https://www.sealswcc.com/forums/forumdisplay.php?3-FITNESS
Workout Key
800-yd Repeats
Run 800 yards (1/2 mile)- note time required to complete
Rest for the run time before starting the next interval
I.E. If you ran the 800-yds in 3 minutes you would rest 1-min 30-sec
before starting your next 800
LSD (Long Slow Distance) Run
Run 4-10 miles at a conversational pace. This run is intended only to
strengthen your joints and ligaments, not to improve your speed.
25% Pyramids
Starting at 1, you will pyramid in increments of 1 up to 25% of your last
PST score for that exercise. Rest 30 seconds between sets.
I.E. If you did 60 pushups at your last PST, 25% of that is 15. So your
reps would be:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 14, 13, 12, 11, 10, 9, 8, 7,
6, 5, 4, 3, 2, 1,
50% Negative Pyramids
Starting at 50% of your last PST score for that exercise, you will
pyramid down in increments of 2
I.E. If you did 16 pullups on your last PST, 50% is 8. So your reps would
be:
8, 6, 4, 2, 1
Super Pyramids
Super-set Pyramid of pushups, curl-ups, pull-ups, and dips. The number
used should be up to 50% of your last PST score for that exercise and
increase/decrease in increments of 10 for pushups and curl-ups, 5 for
dips, and 2 for pullups. Dips should be the number of pushups for

each set. The pyramids are done without a rest period between
exercises and with a 3-min rest between sets.I.E. If you did 60 pushups,
60 curl-ups, and 16 pullups on your last PST, your Super Pyramid would
look like this:
10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips
20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips
30 push-ups, 30 curl-ups, 8 pull-ups, 15 dips
20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips
10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips
*This equals 1 set.
Double Max
Do a max set of the exercise, rest 2 min, do another max set of the
exercise.
Burpee Madness
Run 400m, immediately do 25 Burpees. Rest for 2 min before
repeating.
Daily Routine
Doing an exercise throughout the day every hour on the hour for 8
hours.
Pushups and Situps- you will do 75% of whatever you did on your last
PST every hour
Pullups- you will do 50% of whatever you did on your last PST every
hour
I.E if you did 60 pushups on your last PST, you would do 45 pushups
every hour, on the hour for 8 hours a day.
Personal PST
Conduct a Practice PST on yourself. Ensure that you use a life-guarded
pool and bring a partner to time and count for you.
FTB-BTF PST
Conduct a regular PST on yourself, rest 10 min, then run the again PST
backwards, starting with the run. I.E. 500m swim, 2-min Pushups, 2min Curlups, Pull-ups, 1.5-mile Run, Rest 10-min, 1.5-mile Run, Pullups,
2-min Curlups, 2-min Pushups, 500m
swim
Aconyms:
PST- Physical Screening test
LSD- Long Slow Distance
FTB-BTF- Front-to-Back; Back-to-Front
CSS- Combat Side Stroke

NOFFS- Naval Operational Fuel and Fitness System

Week 1
Day 1
Swim- Warm-up
- Swim Workout, Balance Drill- 5 laps, Freestyle 100 yds, 50M timed
CSS. For example, if candidate X performed a 10:00 swim during the
recent PST, than each lap (50M) should be 55 seconds or faster.
Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Stretching
Upper body Strength Endurance
- Super Pyramid x 5
Run
- 800-yd repeats x 5
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 2
Swim
- Balance drill- 5 laps
- 1000m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 25% Pyramid Pushups
- 25% Pyramid Pullups
- 25% Pyramid Curlups
- Repeat above x2, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
Run- Burpee madness x 5
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%

NOFFS Dynamic Warmup

Upper Body Strength Endurance
- Double Max Pushups
- Double Max Curlups
- Double Max Pullups
- Repeat above x2, rest no more than 2-min between exercises
Run
- 800 yd repeats x5
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event
Day 4
Rest- NO PT, do some active recovery
Day 5
Personal PST
Rest 10- min
LSD Run- 4 miles
Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 5
Run
- 800-yd repeats x 5
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 7
Rest day- No PT
Week 2
Day 1
Swim- Warm-up
- Swim Workout

Balance Drill- 5 laps

Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Stretching
Upper body Strength Endurance
- Super Pyramid x 5
Run
- 800-yd repeats x 5
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 2
Swim
- Balance drill- 5 laps
- 1500m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 50% Pyramid Pushups
- 50% Pyramid Pullups
- 50% Pyramid Curlups
- Repeat above x2, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
Run- Burpee madness x 6
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper Body Strength Endurance
- Double Max Pushups
- Double Max Curlups
- Double Max Pullup

- Repeat above x3, rest no more than 2-min between exercises

Run
- 800 yd repeats x5
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event
Day 4
Rest- NO PT, do some active recovery
Day 5
FTB-BTF PST
Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 5
Run
- LSD Run- 6 Miles
NOFFS Static Stretching Cool-downCommence Daily Routine for
Weakest PST event
Day 7
Rest day- No PT
Week 3
Day 1
Swim- Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%

NOFFS Dynamic Stretching

Upper body Strength Endurance
- Super Pyramid x 6
Run
- 800-yd repeats x 6
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 2
Swim
- Balance drill- 5 laps
- 1500m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 25% Pyramid Pushups
- 25% Pyramid Pullups
- 25% Pyramid Curlups
- Repeat above x2, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
Run- Burpee madness x 6
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper Body Strength Endurance
- Double Max Pushups
- Double Max Curlups
- Double Max Pullups
- Repeat above x3, rest no more than 2-min between exercises
Run
- 800 yd repeats x6
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event

Day 4
Rest- NO PT, do some active recovery
Day 5
Personal PST
Rest 10- min
LSD Run- 6 miles
Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 6
Run
- 800-yd repeats x 6
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 7
Rest day- No PT
Week 4
Day 1
Swim- Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Stretching
Upper body Strength Endurance
- Super Pyramid x 6
Run

- 800-yd repeats x 6
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 2
Swim
- Balance drill- 5 laps
- 2000m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 25% Pyramid Pushups
- 25% Pyramid Pullups
- 25% Pyramid Curlups
- Repeat above x3, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
RunBurpee madness x 6
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper Body Strength Endurance
- 50% Negative Pyramids Pushups
- 50% Negative Pyramids Curlups
- 50% Negative Pyramids Pullups
- Repeat above x3, rest no more than 2-min between exercises
- Double Max Pushups
- Double Max Curlups
- Double Max Pullups
Run
- 800 yd repeats x6
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event
Day 4

Rest- NO PT, do some active recovery

Day 5
FTB-BTF PST
Rest 10- min
Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 6
Run- LSD Run- 7 miles
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 7
Rest day- No PT
Week 5
Day 1
Swim- Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Stretching
Upper body Strength Endurance
- Super Pyramid x 7
Run
- 800-yd repeats x 7
NOFFS Static Stretching Cool-down

Commence Daily Routine for Weakest PST event

Day 2
Swim
- Balance drill- 5 laps
- 1500m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 25% Pyramid Pushups
- 25% Pyramid Pullups
- 25% Pyramid Curlups
- Repeat above x3, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
Run- Burpee madness x 7
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper Body Strength Endurance
- Double Max Pushups
- Double Max Curlups
- Double Max Pullups
- Repeat above x4, rest no more than 2-min between exercises
Run
- 800 yd repeats x8
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event
Day 4
Rest- NO PT, do some active recovery
Day 5
Personal PST
Rest 10- min
LSD Run- 8 miles

Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 6
Run
- 800-yd repeats x 8
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 7
Rest day- No PT
Week 6
Day 1
Swim- Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Stretching
Upper body Strength Endurance
- Super Pyramid x 5
Run
- 800-yd repeats x 8
NOFFS Static Stretching Cool-down
Commence Daily Routine for Weakest PST event
Day 2
Swim

- Balance drill- 5 laps

- 2000m CSS
NOFFS Dynamic Stretching
Upper Body Workout
- 25% Pyramid Pushups
- 25% Pyramid Pullups
- 25% Pyramid Curlups
- Repeat above x3, rest no more than 2-min between exercises
- Rest 10 min
- Double Max Weakest PST event
Run- Burpee madness x 10
Day 3
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps
Freestyle 100 yds
50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper Body Strength Endurance
- Double Max Pushups
- Double Max Curlups
- Double Max Pullups
- Repeat above x3, rest no more than 2-min between exercises
Run
- 800 yd repeats x8
NOFFS Static Stretching cool down
Commence Daily Routine for weakest PST event
Day 4
Rest- NO PT, do some active recovery
Day 5
FTB-BTF PST
Day 6
Swim
- Swim Warm-up
- Swim Workout
Balance Drill- 5 laps

Freestyle 100 yds

50M timed CSS. For example, if candidate X performed a 10:00
swim during the recent PST, than each lap (50M) should be 55 seconds
or faster. Repeat 10 times.
25M cool down, 50M timed.
300M freestyle at 80%
NOFFS Dynamic Warmup
Upper body Strength Endurance
- Super Pyramid x 5
Run
- LSD Run- 10 Miles
NOFFS Static Stretching Cool-down
Day 7
Rest day- No PT

Instruction for previously mentioned exercises:

800-yd Repeats
Run 800 yards (1/2 mile)- note time required to complete
Rest for the run time before starting the next interval
I.E. If you ran the 800-yds in 3 minutes you would rest 1-min 30-sec
before starting your next 800
LSD (Long Slow Distance) Run
Run 4-10 miles at a conversational pace. This run is intended only to
strengthen your joints and ligaments, not to improve your speed.
25% Pyramids
Starting at 1, you will pyramid in increments of 1 up to 25% of your last
PST score for that exercise. Rest 30 seconds between sets.
I.E. If you did 60 pushups at your last PST, 25% of that is 15. So your
reps would be:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 14, 13, 12, 11, 10, 9, 8, 7,
6, 5, 4, 3, 2, 1,
50% Negative Pyramids
Starting at 50% of your last PST score for that exercise, you will
pyramid down in increments of 2 , I.E. If you did 16 pullups on your last
PST, 50% is 8. So your reps would be:8, 6, 4, 2, 1
Super Pyramids
Super-set Pyramid of pushups, curl-ups, pull-ups, and dips. The number
used should be up to 50% of your last PST score for that exercise and

increase/decrease in increments of 10 for pushups and curl-ups, 5 for

dips, and 2 for pullups. Dips should be the number of pushups for
each set. The pyramids are done without a rest period between
exercises and with a 3-min rest between sets.I.E. If you did 60 pushups,
60 curl-ups, and 16 pullups on your last PST, your Super Pyramid would
look like this:
10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips
20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips
30 push-ups, 30 curl-ups, 8 pull-ups, 15 dips
20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips
10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips
*This equals 1 set.
Double Max
Do a max set of the exercise, rest 2 min, do another max set of the
exercise.
Burpee Madness
Run 400m, immediately do 25 Burpees. Rest for 2 min before
repeating.
Daily Routine
Doing an exercise throughout the day every hour on the hour for 8
hours.
Pushups and Situps- you will do 75% of whatever you did on your last
PST every hour
Pullups- you will do 50% of whatever you did on your last PST every
hour, I.E if you did 60 pushups on your last PST, you would do 45
pushups every hour, on the hour for 8 hours a day.
Personal PST
Conduct a Practice PST on yourself. Ensure that you use a life-guarded
pool and bring a partner to time and count for you.
FTB-BTF PST
Conduct a regular PST on yourself, rest 10 min, then run the again PST
backwards, starting with the run.
I.E. 500m swim, 2-min Pushups, 2-min Curlups, Pull-ups, 1.5-mile Run,
Rest 10-min, 1.5-mile Run, Pullups, 2-min Curlups, 2-min Pushups,
500m swim
Aconyms:
PST- Physical Screening test
LSD- Long Slow Distance

FTB-BTF- Front-to-Back; Back-to-Front

CSS- Combat Side Stroke
NOFFS- Naval Operational Fuel and Fitness System