I am going into the IDF (Israel Defense Force) in one month. I already have a pretty basic workout. I do pushups, pullups, situps, body squats, lunges and squat jumps along with running 15-25 minutes every day.
I would like to get into the reconnisance/special ops unit of the golani brigade. The requirement is to pass a physical condintioning test and then a gibush (kinda like bud/s but only two days long). I need some help for the pc test and some interesting training ideas with little to no equipment (all i have available is two dumbells and a barbell and bench). The PC test is a one set max test on crunches, pushups, pullups and a 2k timed run. I really want to get a good score and in order to get all 100 points i have to be able to do…
86 situps(hands behind head elbows to knees)
and run 2k in under 6:48.
as of right now i can do about 50 pushups and run 2k in around 8:20. can anyone suggest a three week workout plan to get these numbers up past where they need to be (i never go by their standards i must be better than best)?
P.S. i think i might be the first person on this website to ever ask how to lower running time.