u/Ydbw

MONDAY – SPEED + UPPER + SHINS
Run
1.5 km warm-up
8 × 400m fast (200m walk recovery)
1 km cooldown
Press-ups
5 × 70% max reps
Pull-ups
5 sets (leave 1 rep in tank)
Core
Sit-ups: 4 × 25
Feet to beam: 3 × 10
🦶 Shin work
Tibialis raises: 3 × 20
Calf raises: 3 × 20

TUESDAY – SWIM + LEGS (STRENGTH DAY)
Swim
16 × 25m
6 × 50m
2 × 100m easy
Leg strength
Split squats: 4 × 10 each leg
Walking lunges: 3 × 20 steps
Romanian deadlifts: 3 × 8
Calf raises: 4 × 20
Tib raises: 4 × 20
GTG press-ups (through day)
4–6 easy sets (40–50% max)

WEDNESDAY – OUTSIDE CPC (HARD CONDITIONING)
5 rounds:
600m run hard
2 min rest
Press-ups (max -1)
Sit-ups (max)
2 min rest
Finish:
Pull-ups: 4 sets
Mountain climbers: 3 × 40
🦶 Optional:
Light tib raises: 2 × 20

THURSDAY – SWIM + CORE + RECOVERY LEGS
Swim
12 × 25m
6 × 50m
Core
Sit-ups: 4 × 30
Feet to beam: 4 × 10
Plank: 3 × 60 sec
Light legs (durability)
Bodyweight squats: 3 × 15 (slow tempo)
Calf raises: 3 × 20
Tib raises: 3 × 20
GTG press-ups
4–6 sets (40–50%)

FRIDAY – TEMPO + HILLS + POWER
Run
1.5 km warm-up
3–4 km tempo run
1 km cooldown
Hill sprints
8 × 20–30m (walk back recovery)
Press-ups
4 × 65–70% max
Finisher
Goblet/bodyweight squats: 3 × 10

SATURDAY – FATIGUE CIRCUIT (TOUGH DAY)
Main circuit (4 rounds)
2 min hard run/bike
90 sec rest
Weighted press-ups (10kg): 10–15
Sit-ups: 25–30
Then:
2 × max press-up sets
Triple threat circuit (3 rounds)
10 pull-ups
20 press-ups
30 sit-ups
🦶 Optional (if fresh)
Light calf raises: 2 × 20

SUNDAY – REST / RECOVERY
Full rest OR light walk
Optional GTG:
3–4 easy press-up sets
🦶 Recovery work (important)
Calf + shin mobility
Light stretching / foam rolling if available

Hi lads , was wondering Is it worth avoiding music while training for the Royal Marines? It’s quite an important thing for many people when they train but obviously there won’t be music in training. Cheers

Hi Lads,
I’m hoping to join the Royal Marines and sit the PJFA in August. At the moment I can do around 20 push-ups, 5 pull-ups, and 25 sit-ups to the bleep standard. I’ve got roughly two months to train and I’m fully committed to improving my fitness during that time.
Based on experience, do you think it’s possible for me to reach the required standard and hopefully above by August, and if so, what areas would you recommend I focus on most? Any advice would be greatly appreciated.
Thank you for your time.

Need a stack to run quick match with as solo queue is pure pain 😂