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Weekly
Kick-Start
Your Way to
Healthy Living
with
Sleep, Activity, and Nutrition (SAN)
are vital components to healthy living.
Participate in the Performance Triad
Warrior Challenge with Soldiers, friends
and Family to support community
resiliency and personal fitness.
Challenge
Options
Description
Level
(Individual, Team)
“Double Marathon”
Get 104,800 steps in one week (that’s 2 marathons!)
Individual
Medicine Ball Throw
20 lb vs. 14 lb (scored by distance)
Individual, Team
Walking Lunge
400m walking lunge (time)
Individual, Team
Ranger Bench Press
Max repetition bench press at a goal weight of the
Soldier’s body weight
Individual
Ranger Run
5 mile run (Goal= under 40 minutes)
Individual, Team
Ranger Deadlift
Max repetition deadlifts at a goal weight of [Soldiers
body weight x1.5]
Individual
Kettlebell Push Press
100 kettlebell push press 35lb for time
Individual
Row
Rowing machine5 kilometers for time
Individual, Team
Ruck March
4/8/12 mile ruck march with 35lb minimum load
Individual, Team
Bike
6/12/25 miles
Individual, Team
Core Challenge
Longest time in 4 plank positions (front/side x2/
bridge)
Individual, Team
Pull-ups
Max repetition pull-ups
Individual
Functional Fitness
Workout
400m Run, 21 goblet squats (53lb kettlebells), 12
pull-ups- 3 Rounds
Individual
SOF THOR-3 Deadlifts
3-repitition max deadlifts
Individual
Shuttle Run
300m shuttle run
Individual
Rope Climb
3 rope climbs (15ft)
Individual
Run
5K/10K/10 mile/13.1 mile/ 26.2 mile
Individual, Team
Burpees
7 minutes of burpees
Individual, Team
Powerlifting
1-repetition maximum of benchpress, deadlift, back
squat
Individual, Team
Sprint Triathlon
Swim 500 M/Bike 12 miles/Run 5k
Individual, Team
Swim
15 consecutive minutes for distance
Individual, Team
Ground to Overhead
30 reps for time with a goal weight of [Soldier’s body
weight x .75]
Individual
Navy Seal PT Test
Swim 500 yards; 2 min pushups; 2 min situps; Max
rep pull-ups; Run 1.5 miles
Individual
Marine Combat Fitness
Test
880 yard run, 30 lb ammo lift, 300 yard maneuver run
Individual
Obstacle Course
Design an obstacle course (suggested one in FM 7-22)
Individual, Team
1946 Army PT Test
Try the WWII standards!http://bit.ly/1946ArmyPT
Individual
with the
Performance Triad!
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STRO
Strong.Ready.
Resilient.
Learn more about the Performance Triad at
HTTP://ARMYMEDICINE.MIL