75th Ranger Regiment
Soldiers take part in a ruck march
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups
(alternate sets: 40,30,20 reps)

Sprints (4 x 400 meter)
Pull-up Ladder (1-6 x 3 rounds
Cardio
(30- minutes)
Pushups + Sit-ups (alternate sets: 40,30,20 reps)

30-30 (10 rounds x 2)

 
Pull-up Ladder (1-6 x 3 rounds)

Cardio (30- minutes) 
Road March
(4-miles)
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups (alternate sets: 50, 40, 30)

Sprints (5 x 400 meter)
Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps) + Seated Rows (3 sets of 8 reps) Cardio (35 minutes)Pushups + Sit-ups (alternate sets: 50, 40, 30) 30-30 (11 rounds walking, 11 rounds running)
 
Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps) + Seated Rows (3 sets of 8 reps) Cardio (35 minutes)Run (3-miles)
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups (alternate sets: 60, 50, 40)

Sprints (6 x 400 meters)
Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps) + Seated Rows (3 sets of 8 reps) Cardio (40 minutes)Pushups + Sit-ups (alternate sets: 60, 50, 40 reps) 30-30 (12 rounds, walk, 12 more rounds)Pull-up Ladder (alternate sets: 3 rounds x 1-6 reps) + Seated Rows (3 sets of 8 reps) Cardio (40 minutes)Road march (6-miles)
MondayTuesdayWednesdayThursdayFriday
Running 20 + Pushups and Sit-ups (20 rounds)Pull-ups (alternate sets: 3 sets, max reps) + Seated Row (3 sets 10 reps)Pushups + Sit-ups (alternate sets 60, 50, 40) 30-30 (12 rounds, walk 5 minutes, 12 more rounds)Pull-up Ladder (alternate sets: 3 rounds of 1- 6 reps) + Seated Rows (3 sets of 10 reps) Cardio (40 minutes)Run (4-miles)
MondayTuesdayWednesdayThursdayFriday
Running 20 + Pushups and Sit-ups (20 rounds)Pull-up Ladder (alternate sets: 3 rounds of 1- 6 reps) + Seated Rows (3 sets of 8 reps) Cardio (45 minutes)Road march (7-miles)Pushups + Sit-ups (3 sets of 25 reps each, alternate) Cardio (30 minutes, easy pace)Pull-ups (3 sets of 5 reps) Jog (3 miles)
MondayTuesdayWednesdayThursdayFriday
Complete APFT + max number of pull-upsComplete five-mile run for timeSwim TestRoad March TestLight Cardio (30 minutes) + Recovery Drill
MondayTuesdayWednesdayThursdayFriday
Pushups (10 sets of 10 reps) Sit-ups (10 sets of 10 reps) Sprints (7 x 400 meters)Pull-ups (alternate sets: 10 sets of 3 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Pushups (1 minute, max reps) Sit-ups (1 minute, max reps) Run (1 mile for time)tPull-ups (3 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45)Run (6 miles in 51 minutes) 
MondayTuesdayWednesdayThursdayFriday
Pushups (10 sets of 10 reps) Sit-ups (10 sets of 10 reps) Sprints (8, 400-yards)Pull-ups (10 sets of 3 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Pushups (1 minute, max out) Sit-ups (1 minute, max out) Run (1.5 miles, for time)Pull-ups (3 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45)Road March (10 miles in 2:45)
MondayTuesdayWednesdayThursdayFriday
Running 20 + Pushups and Sit-ups (20 rounds)Pull-ups (10 sets of 2 reps)Pushups (2 minutes, max reps) Sit-ups (2 minutes, max reps) Run (2 miles, for time) Pull-ups (max reps)Pull-ups (3 sets of 12 reps) Seated Row (3 sets of 12 reps) Cardio (45 minutes)Run (3-miles in 22:30)
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups (alternate sets: 60, 50, 40) Sprints: (4 x 800 yards)Pull-ups (alternate sets: 3 sets, max reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Pushups (5 sets of 20 reps) Sit-ups (5 sets of 20 reps) Sprint Ladder (12 rounds x 2)Pull-ups (alternate sets: 3 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Road march (11-miles)
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups (alternate sets: 60, 50, 40) Sprints (5 x 800 meter)Pull-ups (alternate sets: 10 sets of 3 reps) + Seated Row (10 sets of 3 reps) Pushups (5 sets of 20) Sit-ups (5 sets of 20) Sprint Ladder (12 rounds x 2)Pull-ups (alternate sets: 3 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Run (5 miles for time)
MondayTuesdayWednesdayThursdayFriday
Pushups + Sit-ups (alternate sets: 60, 50, 40) Sprints (6 x 800 meters)Pull-ups (alternate sets:  5 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Push-ups (5 sets of 20 reps) Sit-ups (5 sets of 20 reps)Pull-ups (3 sets of 6 reps) + Seated Row (3 sets of 12 reps) Cardio (45 minutes)Road march (12 miles in three hours)