Preparation for RASP
The Ranger Assessment and Selection Program will be one of the hardest things you do in your life, so it’s important to be as prepared as possible when the time comes.
Ranger candidates must endure a battery of physically and mentally taxing tests in order to make it to graduation. If you are interested in becoming a Ranger, you will need to be in top physical condition. On this page, you will learn how to prepare for your first day of RASP.
WHAT YOU’VE ACHIEVED SO FAR
As a Soldier entering RASP, intense physical fitness training will not be anything new to you. To be considered for RASP you will need to graduate both Basic Combat Training, and U.S. Army Airborne School. Check out the Fitness and Nutrition page to learn about the basic fitness level required of an Army Soldier.
THE 12-WEEK TRAINING PROGRAM
The Ranger Assessment and Selection Program will present you with a set of physical and mental challenges that will push you to the limit. It’s important to be as prepared as possible. The 75th Ranger Regiment recommends you complete the following 12-week training routine before you begin RASP.
BEFORE YOU BEGIN
Before you dive into the program, take a week to test yourself to see where you stand and what you need to improve.
Day 1: Army Physical Fitness Test + max number of chin-ups
Day 2: Five-mile run for time
Day 3: 15-meter swim in ACUs and boots with LCE and dummy rifle.
Day 4: 12-mile road march, carrying 45 pound ruck for time.
Spend the rest of the week doing light cardio and recovery stretching.
Warm-up Drills (Before each workout)
Complete the following drills before each workout:
3-5 repetitions each:
- Calisthenics
- Bend and reach
- Around the World
- Squats
- Windmill
- Leg Whips
- Balance and Reach, Rearward
- Pushup-rotations
- Squat-Reach-Jump
- Movement Drills
- Side-step Lunge
- Corkscrew Lunge
- Walking Lunge
- Walking Bend
- Verticals
- Laterals
- Crossovers
- Shuttle run
Complete the following drills after each workout in order to decrease your heart-and respiratory rate to resting levels.
- Mountain Climber Stretch
- Seated Hip Rotations
- Quadriceps Stretch
- Posterior Hip Stretch
- Scorpion
- Rotational Spine Stretch
- Prone Press
- Prayer Stretch
- Hip Flexor Stretch
- Hamstring Stretch
- 2-part Gastroc-Soleus Stretch
- Pectoralis Stretch
Tuesday
Pull-up Ladder (1-6 x 3 rounds)
Cardio (30 minutes)
Notes: Pull-up rounds: Do one pull-up, rest 15-20 seconds, two pull-ups, rest, and repeat. Work up to six reps, and then start another round. Do three rounds. Cardio: Choose from biking, swimming, or elliptical.
Wednesday
Pushups + Sit-ups (alternate sets: 40, 30, 20 reps)
30-30 (10 rounds x 2)
Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30 seconds. Do 10 rounds, walk for five minutes, and then complete 10 more rounds.
Thursday
Pull-up Ladder (1-6 x 3 rounds)
Cardio (30 minutes)
Notes: Repeat of Tuesday’s workout.
Friday
Road March (4-miles)
Notes: Must be completed in less than 60 minutes, carrying a 45lb ruck.
WEEK 2
Monday
Pushups + Sit-ups (alternate sets: 50, 40, 30)
Sprints (5 x 400 meter)
Tuesday
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps)
Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
Notes: Do a set of seated rows in between each pull-up round. Select a moderate weight for rows on Tuesday; select a lighter weight on Thursday.
Wednesday
Pushups + Sit-ups (alternate sets: 50, 40, 30)
30-30 (11 rounds walking, 11 rounds running)
Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30 seconds. Do 11 rounds, walk for five minutes, and then complete 11 more rounds.
Thursday
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps)
Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
Friday
Run (3-miles)
Notes: Target under 24 minutes.
WEEK 3
Monday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
Sprints (6 x 400 meter)
Tuesday
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps)
Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
Notes: Rows: select a moderate weight on Tuesday. Select a lighter weight on Wednesday.
Wednesday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
30-30 (12 rounds, walk, 12 rounds running)
Thursday
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps)
Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
Friday
Road March (6-miles)
Notes: Must be completed in less than 90 minutes, carrying a 45lb ruck.
WEEK 4
Monday
Running 20
Pushups + Sit-ups (20 rounds)
Notes: Place two markers 25 yards apart. Sprint to one marker and do one pushup, and then turn around and sprint to the other marker and to two pushups. Continue until you reach 20 push-ups. Rest for five minutes and then do 20 rounds with sit-ups.
Tuesday
Pull-ups (alternate sets: 3 sets, max reps)
Seated Rows (3 sets of 10 reps)
Notes: Do as many pull-ups as you can for every set. Do a set of seated rows in between each pull-up round. Select a moderate weight on Tuesday; select a lighter weight on Thursday.
Wednesday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
30-30 (12 rounds, walk 5 minutes, 12 more rounds)
Thursday
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps)
Seated Rows (3 sets of 10 reps) Cardio (40 minutes)
Friday
Run (4-miles)
Notes: Target under 36 minutes.
WEEK 5
Monday
Running 20
Pushups + Sit-ups (20 rounds)
Notes: Repeat week four Monday workout.
Tuesday
Pull-up Ladder (alternate sets: 3 rounds of 1-6 reps)
Seated Rows (3 sets of 8 reps)
Cardio (45 minutes)
Notes: Rows: choose a lighter weight.
Wednesday
Road March (7-miles)
Notes: Under an hour and 45 minutes, carrying a 45lb ruck.
Thursday
Pushups + Sit-ups (3 sets of 25 reps each, alternate)
Cardio (30 minutes, easy pace)
Friday
Pull-ups (3 sets of 5 reps)
Jog (3-miles)
WEEK 6 - TEST WEEK
Monday
Complete APFT + max number of pull-ups
Tuesday
Complete five-mile run for time
Wednesday
Swim Test
Thursday
Road March Test
Notes: 10 miles with 45lb ruck, under two hours and 30 minutes.
Friday
Light Cardio (30 minutes) + Recovery Drill
WEEK 7
Monday
Pushups (10 sets of Pull-ups 10 reps)
Sit-ups (10 sets of 10 reps)
Sprints (7 x 400 meters)
Notes: Take a 10-second rest between sets. Do not alternate pushups and sit-ups.
Tuesday
Pull-ups (alternate sets: 10 sets of 3 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Notes: Alternate sets, use moderate weight for rows on Tuesday, use a ligher weight on Thursday.
Wednesday
Pushups (1 minute, max reps)
Sit-ups (1 minute, max reps)
Run (1-mile for time)
Thursday
Pull-ups (3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45)
Friday
Run (6-miles in 51 minutes)
Notes: Try for an 8:30/mile pace.
WEEK 8
Monday
Pushups (10 sets of 10 reps)
Sit-ups (10 sets of 10 reps)
Sprints (8 x 400 meters)
Tuesday
Pull-ups (10 sets of 3 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Wednesday
Pushups (1 minute, max out)
Sit-ups (1 minute, max out)
Run (1.5-miles for time)
Thursday
Pull-ups (3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45)
Friday
Road March (10-miles in 2 hours 45 minutes)
WEEK 9
Monday
Running 20 +
Pushups and Sit-ups (20 rounds)
Tuesday
Pull-ups (10 sets of 2 reps)
Notes: Five seconds of rest between sets.
Wednesday
Pushups (2 minute, max reps)
Sit-ups (2 minute, max reps)
Run (2-miles, for time)
Pullups (max reps)
Thursday
Pull-ups (3 sets of 12 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Friday
Run (3-miles in 22 minutes 30 seconds)
Notes: Maintain 7:30/mile pace.
WEEK 10
Monday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
Sprints: (4 x 800 meters)
Tuesday
Pull-ups (alternate sets: 3 sets, max reps)
Seated Row (3 sets of 12 reps)
Cardio: (45 minutes)
Wednesday
Pushups (5 sets of 20 reps)
Sit-ups (5 sets of 20 reps)
Sprint Ladder (12 rounds x 2)
Notes: Pushups and sit-ups: Do not alternate. Sprint Ladder: Do 12 rounds, walk for five mintues, do 12 more rounds.
Thursday
Pull-ups (alternate sets: 3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Friday
Road March (11-miles)
Notes: Under 2 hours and 45 minutes, carrying a 45lb ruck.
WEEK 11
Monday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
Sprints: (5 x 800 meters)
Tuesday
Pull-ups (alternate sets: 10 sets of 3 reps)
Seated Row (10 sets of 3 reps)
Wednesday
Pushups (5 sets of 20 reps)
Sit-ups (5 sets of 20 reps)
Sprint Ladder (12 rounds x 2)
Thursday
Pull-ups (alternate sets: 3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Friday
Run (5-miles for time)
WEEK 12
Monday
Pushups + Sit-ups (alternate sets: 60, 50, 40)
Sprints: (6 x 800 meters)
Tuesday
Pull-ups (alternate sets: 5 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Notes: Rows: choose a moderate weight on Tuesday and a lighter weight on Thursday.
Wednesday
Pushups (5 sets of 20 reps)
Sit-ups (5 sets of 20 reps)
Thursday
Pull-ups (alternate sets: 3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Friday
Road March (12-miles in three hours)
Additional Information About U.S. Army Rangers
About the Rangers
The Rangers are the most elite large-scale fighting force the Army has to offer. Their mission, depending on the operation, can range from airfield seizure to special reconnaissance to direct action raids on select targets and individuals, and they have a rich operational history.
Specialized Ranger Missions
The modern 75th Ranger Regiment performs a set of specialized missions. These missions include special operations raids, special reconnaissance, and forcible entry operations.
Ranger History
The Rangers have a long and storied history that predates the American Revolution. From Robert Rogers’ to William O. Darby, Rangers have served an important role in almost every American conflict.
ranger battalions
The Ranger Regiment is made up of five battalions, each with their own identity and history.
Join The Ranger Regiment
Becoming a member the 75th Ranger Regiment will be one of the hardest challenges you will ever face. In this section, we’ll tell you about the requirements to become a Ranger, and how you should prepare for the Ranger Assessment and ,Selection Program (RASP) 1.
How to become an army ranger
Learn about the basic requirements to becoming a Ranger, and view a list of in-demand jobs.
Ranger assessment and selection
Ranger Assessment and Selection 1, known as RASP 1, is an intense, eight-week course designed to test a Soldier’s physical and mental strength under extreme conditions. Candidates must earn the right to don the tan beret and become a member of the 75th Ranger Regiment.
Life in the Ranger Regiment
In this section, you will learn about what you will do as a day-to-day member of the Regiment, and the role you’ll provide to your platoon.
Being a Ranger
Regular life as a member of the Ranger Regiment is unique. At any moment, you will be expected to be ready to go on a mission, or “on the range”. Your will spend your time in garrison training intensely, preparing for the next mission and recovering from the last.
Ranger Squad Roles
The Ranger Platoon is made up of Soldiers with various roles and abilities, and they all work together for the success of the mission.
Frequently asked questions about serving in the rangers
Here are some of the most frequent questions we answer about serving in the Ranger Regiment.