Ranger V3 W1D1

.
Ranger V3 is a new program geared towards maintaining the new standards required by the
ACFT and getting ready for Ranger School. The program is 12-Weeks long - running
requirements are based off the Ranger Standard. Throughout the program, the new movements
tested in the ACFT will take a larger role in the strength development and progression.
.

Strength:
Bench Work Up to Heavy 2
Dips 4x15
Push Ups 4x50
Flys 4x12
.
METCON
6RFT - 400m Run + 20x Kettle Bell Swings #53 + 15x Goblet Squat
.
Conditioning
15min Easy Run

Ranger V3 W1D2
.
Strength:
Deadlift Work Up to Heavy 2
Step Ups 4x15
Lunges 4x50ft
Good Mornings 4x12
.
METCON:
12 AMRAP - 8x Alt. Dumbell Snatch #45 + 10x TTB + 40x Double Under
.
Conditioning:
4-Mile sub 33min

Ranger V3 W1D3
.
Strength:
Weighted Pull Ups Work Up to Heavy 2
Bent Over Row 4x15
Knees to Elbows 4x20
Wall Ball Shots 4x12
.
METCON:
5x 1min Burpee Box Jumps 20-24" (Must stand all the way up on the box - rest 2min after each
round, max effort)
.
Conditioning:
Hill Repeats (200-300m) x 10

Ranger V3 W1D4
.
Strength:
Shoulder Press Work Up to Heavy
2Dumbbell Curl and Press 4x15
Scap Pull Ups 4x20
Handstand Hold 4x:60
.
METCON:
20-1 Push Ups + Unassisted Sit Ups
.
Conditioning:
10-Mile Ruck #35

Ranger V3 W1D5
.
Strength:
Squat Work Up to Heavy 2
Box Jump 4x15
Sled Drag 4x50ft Bodyweight (Fast)
Hip Bridge 4x12
.
METCON:
4RFT - 6x Ring Pull Ups + 10x Power Clean (#155 + 15lbs per round)
.
Conditioning:
10-Mile Bike (For Time)

Preparing for Ranger School, RASP 1, RASP2, and selection starts with your ability to predict
the events you can prepare for and being mentally tough enough to overcome the unknown.  

Ranger V3 W1D6
.
Old Reliable
2-Mile Run Sub 15
4RFT - 10x Hexbar DL #225 + 10x Bench #155 + 10x TTS + 40x Double Under
2-Mile Run Sub 16

Ranger V3
Week 2 : =
Strength:
Bench 4/4/2/2
Dips 4x15
Narrow Push Up 4x30
Banded Fly 4x12
.
METCON:
8 Rounds for Time
300m Run + 100m Lunge
.
Conditioning:
2-Mile Easy Run

Ranger V3 W2D2
Today’s tempo run should be at 7:00-7:20per mile and then finishing off around a 6:00-6:15 for
your last 3-min. As you drop the hammer on the run, think about opening up your chest, pushing
your hips forward as if being pulled and throw those legs out ahead of you. Find a place to finish
this run where 800m doesn’t look like a straight shot to torture your brain.
.
Strength:
HexBar Deadlift 4/4/2/2
Lateral Lunge 4x10
Leg Curl 4x20
Romanian Deadlift 4x12
METCON:
21-15-9
Clean and Jerk #135 + TTB
.
Conditioning:
3.5-Mile Tempo Run

Ranger V3 W2D3

30OCT
Complete the chin-ups in as few sets as possible, with :60 rest between sets. If you have trouble
doing muscle-ups for the METCON, use a small box to help jump up and get over the bar OR
use the standard “green” band you’ll find in your gym.
.
Strength:
Wide Grip Chin Up 60 Total
Snatch Grip Row 4x15
Ankle to Bar 4x15
TRX Inverted Row 4x12
.
METCON:
12 EMOM
10x KBS #53 + 2x MU
.
Conditioning:
20x 100m Hill Run + 100m Backwards walk down

Ranger V3 W2D4
.
The only thing scary for today is how tight your midline is going to feel after the ruck. If you
think we have a pattern with these rucks, good, we do - 10 mile Thursdays! Couple weeks from
now you’ll do your first 20-Mile ruck!
.
Strength:
Shoulder Press 4/4/2/2
Dumbbell Curl and Press 4x15
Lateral Raise 4x15
Deficit Handstand Push Up 4x6
.
METCON:
12 AMRAP
10x DL #275 + 6x HSPU
.
Conditioning:
10-Mile Ruck #35

Ranger V3 W2D5
.
Today’s run, easy. I’m talking 8:30-9:00
.
Strength:
Squat 4/4/2/2
Front Squat 4x10
Sled Push 4x50’
Hip Bridge 4x12
.
METCON:
4 RFT
10x Box Jump + 8xBar Facing Burpee + 6x Tire Flip
.
Conditioning:
5-Mile Easy Run

Ranger V3 W3D1

Strength:
Bench 4/2/2/2
Dips 4x15
Incline Fly 4x10

METCON
24 AMRAP: 400m Run + 25x Burpees

Conditioning
1-Mile Warm Up Run before working out, and
1- Mile Recovery Run after the METCON

Ranger V3 W3D2

Strength:
Hexbar DL 4/2/2/2
No Weight Single Leg Step Ups (24-32”) 4x10
Hip Bridge 4x10
GHD Sit Up 4x12

METCON:
5RFT - 15x TTB + 10x DL #225

Conditioning:
2-Mile Run in Kit

Ranger V3 W3D3

Strength:
Wide Grip Chin Up 70 Total - in as few sets as possible
Single Arm DB Row 4x15
Lat Pull Down 4x15
Banded Row 4x20

METCON:
20 EMOM - 30m Sled Push BW
Conditioning: 25-min Easy run 8:00-8:30

Ranger V3 W3D4

Strength:
Shoulder Press 4/2/2/2
Hammer Curl + 2x Press 4x12
Front Raise 4x10
Handstand Walk 10x10ft

METCON:
500x Double Under for Time

Conditioning:
10-Mile Ruck #40

25-min Easy run 8:00-8:30

Ranger V3 W3D5

Strength:
Squat 4/2/2/2
Hexbar DL 4x10
Weighted Step Up (18-24”) 4x10
Good Morning 4x12

METCON:
10RFT - 3x Tire Flip + 10x Wall Ball #20 + 13x Push Up

Conditioning:
5k for Time
Ranger V3 Week 4 is upon us, and it comes to us on this glorious Monday. Attack the week,
insert motivational quote here, insert IG photo looking into the woods down some trail you might
run, YOLO? bottom line - do something worthy of living today and tomorrow - tomorrow is
another day to be a good dude!

Strength:
Bench 3/3/3/2/1
Diamond Push Up 4x30
Banded Dips 4x15
Cable Fly 4x10

METCON:
20x200m Run 1:2 Work:Rest

Conditioning:
2-Mile Warm Up Run before you lift

Ranger V3 W4D1

Strength:
HexBar DL 3/3/3/2/1
Single Let Step Up (Keep your drive leg engaged, no alternating steps) 4x20
Single Leg KB Romanian Deadlift 4x10
Toes to Bar 4x12

METCON:
20min Time Limit
Break up these sets however you want, Ranger
500x Double Unders + 2k Row + 100x Pull Ups

Conditioning:
3 Mile Easy Run
Ranger V3 W4D3

Strength:
Narrow Chin Up 60 Total
Pendlay Row 4x15
Upright Row 4x15
Scap Pull Up 4x20

METCON:
100 Unassisted Sit Ups
Every time you break in the set, do 10x Burpees after your run

Conditioning:
4-Mile Run in under 32min

Ranger V3 W4D4

Strength:
Shoulder Press 3/3/3/2/1
Behind the Neck Press 4x12
Lateral Raise 4x10
Handstand Push Up 5x8

METCON:
Ruck Well and Prosper

Ruck
10-Mile w/#45

Ranger V3 W4D5

Strength:
Squat 3/3/3/2/1
Front Squat 4x10
Bulgarian Split Squat 4x10
Good Morning 4x12

METCON:
5RFT
:50 Run + 50x Double Under + 50x Alternating Step Up

Conditioning:
4x800m Run
5x20m Uphill Broad Jump

Saturday: Jump in a hot tub and relax

Strength
Bench 3/3/1/1/1
Narrow Bench 4x20
Banded Fly 4x15
Handstand Push Up 4xMax

METCON
20AMRAP
200m Run + 6x TTB

Conditioning2-Mile Warm-Up Run

Ranger V3 W5D2

Strength:
Hexbar DL 3/3/1/1/1
Single Leg Box Squat 4x15
RDL 4x10
Knees to Chest 5x20

METCON:
4x2AMRAP
10x Power Clean #135 + 10x Box Jump 24” x Max Bar Facing Burpees

Conditioning:
3.5 Mile Run
1st Mile 7:00/mi
Remaining run - 8:00/mi

Ranger V3 W5D3

Strength:
Wide Grip Pull Up 60 Total
Pendlay Row 4x15
Straight Arm Pull Down 4x15
Ball Slam #30 4x25

METCON:
12 AMRAP
20cal Assault Bike + 20x Wall Ball #20 + 50x Double Under

Conditioning:
4-Mile Run sub 30min
Ranger V3 W5D4

Strength:
Shoulder Press 3/3/1/1/1
Curl + Press EZ Bar 4x12
Front Raise 4x10
Banded/Seated Press 4x12

METCON:
With a partner or on 1:1 Work to Rest, see how far you can go with 1xKBS #70 and adding a rep
after each rest period
1,2,3,4,5…
Grab some chalk and your strongest friend and put someone in the pain cave!

Ranger V3 W5D5

Strength:
Squat 3/3/1/1/1
Box Squat 4x10
Lunge 4x10
Good Morning 4x12

METCON:
Post Run - 8 AMRAP
30m Bear Crawl + 30m Crab Walk
”Welcome to the Zoo” if you are too good to play, don’t go to school.

Conditioning:
14x400m Run 1:2 Work/Rest

Ranger V3 W6D1

Strength:
Bench 5x3 80-85%1RM
Banded Bench 4x20
Dips 4x15
Push Press 4xMax #95

METCON:
E4OM for 24min 200m Run + 250m Row + 5x Strict Pull Up + 10x TTB

Conditioning:
1k Row
Ranger V3 W6D2

Strength:
Hexbar DL 5x3
Tempo DL off Blocks 4x10
Good Morning 4x10
Reverse Hypers 4x10

METCON:
13 AMRAP - 20x Box Jumps + 80x Double Unders + 3x Power Cleans #185

Conditioning:
5-Mile Run 7:30-8:15

Ranger V3 W6D3

Strength:
Pull Ups 4xMax
Pendlay Row 4x15
Straight Arm Banded Pull Down 4x15
Lateral Raise 4x10

METCON:
4RFT - 8x Backsquat 60%1RM + 20x Slam Ball + 3x HSPU

Conditioning:
20 Rounds 1min Run + 1min Walk
Run should be 5:15-5:45/mi

Ranger V3 W6D4

Strength:
Shoulder Press 5x3
DB Curl and Press 4x12
IYTs 4x10
Wall Ball Shots 4x20

METCON:
10 Rounds for Time - 10x Push Press #75 + 10x Bar Facing Burpees

Conditioning:
40min Bike
Ranger V3 W7D1

Twenty Mile Ruck #40

Ranger V3 W7D2

Strength:
Hexbar DL 5x3 (Add weight form last week)
RDL 4x15
Good Morning 4x10
GHD Sit Up 4x10

Warm Up:
500x Double Unders for Time

Conditioning:
6-Mile Run 7:45-8:30/mile

Ranger V3 W7D3

Strength:
Chin Ups 10x6
T-Bar Row 4x15
Banded Face Pull 4x15
Rear Delt Fly 4x10

METCON:
5 Rounds for Time - 10x Deadlift #135 + 10x WB Squat Clean #20 + 15x Knees to Chest

Conditioning:
Assault Bike Intervals :30 Max / 1:30 Hands Off Recovery for 34min

Ranger V3 W7D4

Strength:
Shoulder Press 5x3
Z Press 4x12
IYTs 4x10
Upright Row 4x10

Conditioning:
10-Mile Ruck #25
Ranger V3 W7D5

Strength:
Squat 5x3
Leg Press 4x12
Good Morning 4x10
Toes to Bar 10x10

METCON:
12 AMRAP - 8x Alternating DB Snatch #60 + 50x Double Unders + 10ft Handstand Walk (If
you cannot complete handstand walks, do 20m Bear Crawl…and none of that hands by your feet
tying your shoe bent over getting everyone else smoked in the pits bullshit)

Conditioning:
3.5-Mile Run under 24min

Ranger V3 W8D2

Strength:
Bench Heavy 4
Bench w/4” Block 5x5 (If you don’t have access to a block to put on your chest, grab a text
bookor FM sitting in your Commander’s office that he used to impress his Commander when he
visits — like he reads them)
Should Width Push Up 4x30
Cable Fly 4x12

METCON:
3x3AMRAP w/:60 Between Sets
5x Power Clean #185 + 5x Muscle Up or Banded Muscle Up + Max Rep Double Unders

Conditioning:
3k Tempo Run + 1-mile recovery run then…
1x800m, 1x400m, 1x200 at 95% Effort 1:1 Work/Rest
Ranger V3 W8D2

Strength:
Hex Bar DL Heavy 4
Tempo RDL (X23X) 4x15
Hip Bridge Barbell 4x10 AHAP
Overhead Lunges 4x10m

METCON:
10AMRAP - 30m Broad Jump + 30m Lateral Shuffle (Alternate Each Set Facing Directions) +
30x Alternating Single Leg Box Jump 12"

Conditioning:
5.5-Mile Run 7:40-8:00

Ranger V3 W8D3

Strength:
Wide Grip Pull Up 3x Max / :90 Rest
Pendlay Row 4x15
Narrow Cable Row 4x15
Rear Delt Fly 4x10

METCON:
Following the Row - 15min Cool Down on Bike

Conditioning:
3K Row Sub 12:00

Ranger V3 W8D4

Strength:
Shoulder Press Heavy 4
Seated Arnold Press 4x10
Shrugs 4x10
Lateral Raise 4x10
Tricep Push Down + Banded Curl Superset 4x10
Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #50 14:00/mile
Ranger V3 W8D5

Strength:
Squat Heavy 4
Box Squats 4x10
Good Morning 4x12
Strict TTB 5x10
Russian Twist 4x30

METCON
20-1 Push Up + Unassisted Sit-Ups

Conditioning:
Running Hill Repeats 200-300m Hill x 8 Rounds + Walk Down

Ranger V3 W9D1

Strength:
Bench 4/4/3/3
Banded Bench 4x10
Superset: Dips 4x15 + Cable Fly 4x12

METCON:
8AMRAP - 10x Wall Ball + 50x Double Under + 8x Alternative Single Arm DB Squat Snatch
#50

Conditioning:
5k Tempo

Ranger V3 W9D2

Strength:
HexBar DL 4/4/3/3
Leg Press 4x15
Superset: Pistol to Box 4x10 + Good Morning 4x10

METCON:
20EMOM -   1) 10cal AAB 2) :50 Plank

Conditioning:
6-7mi Easy Run
Ranger V3 W9D3

Strength:
Chin Up 60 Total
Alt. DB Row 4x15
Superset: Pulldown 4x15 + IYTs 4x10

METCON:
50-40-30-20-10 Calorie Row + Wallball #25

Conditioning:
15min Easy Run

Ranger V3 W9D4

Strength:
Power Clean and Press 4/4/3/3
Z Press 4x10
Superset: Curl and Press + Tricep Push Down 4x10
Superset: Tricep Kickback +  Curl 4x10
Superset: Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #60 15/mile

Ranger V3 W9D5

Strength:
Squat 4/4/3/3
Box Squats 4x10
Superset: Lunges 4x12+ Knees to Chest 4x10
Decline Crunch 4x30

METCON:
50m Total of Handstand Walk

Conditioning:
20x200m Run Intervals 1:2 Work/Rest
Ranger V3 W10D3

Strength:
Wide Grip Pull Up 70 Total
Pendlay Row 4x12
Superset: Cable Row + EZ Bar Curl 4x15

METCON:
Following the WOD do a 10min cool down run

Conditioning:
20AMRAP: 10x DL #275 + 20x Wall Ball + 5x MU or 10x Pull Up + 20x Box Jump 24"

Ranger V3 W10D4

Strength:
Power Clean and Press 4x4
Alt. KB Press 4x12
Superset: Lateral Raise + Tricep Pushdown 4x10
Superset: Tricep Kickback + Curl 4x10
Superset: Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #50 14:15/mi

Ranger V3 W10D5

Strength:
Squat 4x4
Superset: Leg Extension + Lateral Step-up 4x12
Unassisted Sit Up 4x40
Decline Crunch 4x25

METCON:
Wall Walk (Handstand Development) 5x20ft (Each Way)

Conditioning:
12x400m Interval 1:3 Work/Rest
Ranger V3 W11D1

Strength:
Bench 4x4
Banded Dips 4x12
Superset: Push Up + Curl 4x15

METCON:
15AMRAP - 5x Toes to Bar + 10x DB Thruster #35 + 20cal AAB

Conditioning:
4x1k Repeat w/400m Recovery Run Between Sets

Ranger V3 W11D2

For today’s METCON, you’ll be trying to do 100 perfect push ups, without stopping. Every time
you stop, to take a break, or go to your knees, or plank - you’re doing 20x unassisted sit ups
immediately and then getting back to pushing.

Strength:
HexBar DL 4x4
Zercher Squat 4x12
Superset: GM + Leg Curl 4x10

METCON:
Post Run - 100 Perfect Push Up: Every time you stop, whether it's getting a rest or stopping your
rhythm, that's 20x Unassisted Sit ups

Conditioning:
5-Mile for Time

Ranger V3 W11D3

Strength:
Wide Grip Pull Up 80 Total (In as few sets as possible)
Pendlay Row 4x12
Superset: High Pull + Chin Up (Max Effort on Pull Up) 4x15

METCON:
8x Burpees every minute on the minute for as long as you can go!

Conditioning:
1.5 Total Miles of Hill Running (if you have a hill that's only 200m long, that's 12 rounds you'd
have to repeat, do not count the downhill or flat - run between sets)
Ranger V3 W11D4

Strength:
Power Clean and Jerk 4x5
Z Press 4x12
Superset: Cable Front Raise + Shrug 4x10

Arms:
Superset: Tricep Kickback + Curl 4x10
Skull Crusher + Hammer Curl 4x10

Conditioning:
10-Mile Ruck #40 13:55/mile

Ranger V3 W11D5

Strength:
Squat 4x4
Hexbar DL (Use the higher Grip if you have the standard, or a 3” block") 4x10
Superset: Leg Curl + Step Up 4x12
Unassisted Sit Ups 4x40
Decline Crunch 4x15

METCON:
500m Row for Time

Conditioning:
14x400m Intervals (Running) 1:3 Work/Rest

Ranger V3 W12D1

Strength:
Bench 4/3/3/3
Narrow Push Ups 4x30 - last set, max effort in 2min
Superset: Front Rase + Curl 4x15

METCON:
400 Double Unders for Time - every break, 4x Single Arm Snatches #40 (Total)

Conditioning:
3x1200m Running Repeats at your 2-Mile Pace w/4min Rest
Ranger V3 W12D2

Strength:
Hexbar DL 4/3/3/3
Leg Press 4x12
Superset: GM + Leg Extension 4x10

METCON:
Post Run - 6x6 Perfect Pull Ups: On the minute

Conditioning:
6-Mile Run 7:50/mile

Ranger V3 W12D3

Strength:
Chin Ups 100 Total
Cable Row 4x12
Superset: Dumbell Row + Shrug 4x15

Conditioning:
40min Bike

Ranger V3 W12D4

Strength:
Strict Press 4/3/3/3
Seated Arnold Press 4x12
Superset: Lateral Raise + Skull Crusher 4x10
Superset: Tricep Kickback + Curl 4x10
Superset: Power Clean #95 + Scap Pull Up 4x10

Conditioning:
20-Mile Ruck #55
Ranger V3 W12D5

Strength:
Squat 4/3/3/3
Bulgarian Split Squat 4x10
Superset: Leg Raise + Knees to Chest 4x12
Unassisted Sit Ups 4x40

METCON:
4x500m Row (1:1)

Conditioning:
1000m Swim (15-20min Hot Tub After - relax)

Week 13 - Feels like just 13 weeks ago we started Ranger V3. Checks out.

Strength:
Bench 3x3, 3x2
Metronome Push Ups 4xMax/2min Rest
Skull Crusher 4x10
Lateral Raise 4x10

METCON:
10min Jump Rope (Try and string as many straight as you can)

Conditioning:
2x1600m Repeats 5min Rest

Ranger V3 W13D2

Strength:
Hexbar DL 3x3, 3x1
Single Leg Box Jump 4x12
Lateral Lunge 4x10

METCON:
5 Rounds
22x Burpee Box Jump Overs + 22x TTB + 400m Run + 22x Slam Ball #20 + 22x Push Press #75

Conditioning:
10min Jog
Ranger V3 W13D3

Strength:
Wide Grip Chin Up 5x10
I/Y/Ts 4x10
Upright Row + Front Raise 4x10

METCON:
5 Rounds for Time
20cal AAB + 5x Backsquat #295/200 (If you break up the squats do 10x Burpees per break)

Ranger V3 W13D4

Strength:
Strict Press 3x3, 3x1
Z Press 4x10
Shrug + Hammer Curl 4x10 (Do at different weights)

Conditioning:
4-Mile Ruck #70 + 1000m Swim

Ranger V3 W13D5

Strength:
Squat 3x3, 3x1
Leg Extension 4x10
Goblet Squat + Broad Jump 3x10

METCON:
1000m Row for Time

Conditioning:
20min Recovery Run

Strength:
Bench 3x10
Bentover Row 3x10
Superset: Cable Fly + Pull Over 3x10

METCON:
Every 2minutes run 200m and do as many burpees as possible - continue until you complete 125
Burpees
W15D2

Strength:
Push Press 3x10
Squat 3x10 (And you better do this second)
Superset: Lateral Raise (Keep Holding On and Increase Weight) and Step Ups 3x10

METCON:
Assault Bike of Death
1-Mile at 65rpm then 50m Lunges, then :60 Rest
Continue this until you can’t hold this any longer (If you drop below 65rpm, you’re workout is
complete)

Conditioning:
1-Mile Recovery Run

Ranger V3 W16D1

Strength:
HexBar DL 4x10
RDL 4x10
Step Ups 4x10

METCON:
8 Rounds 400m + 10x DB Hang Power Clean #50

Conditioning:
2-Mile Easy Run

Ranger V3 W16D2

Strength:
DB Bench 4x10
Wide Grip Pull Up 4x10
Superset: Fly + DB Row 4x10

METCON:
500 Double Unders - every break do 10 Burpees

Conditioning:
20min Stair Climber

Ranger V3 W16D3

Strength:
Front Squat 4x10
Walking Lunges 4x30ft
Farmer Holds 4x:60

METCON:
24AMRAP
10x Box Jump Over + 10x Chest to Bar + 10x Wall Bar #20 + 200m Run

Ranger V3 W16D4

Strength:
Push Press 4x10
Z Press 4x5
Lateral Raise 4x10
Superset: Tricep Pushdown + Bicep Curl 4x10

Conditioning:
10miles Bike AFAP

Ranger V3 W16D5

Last Day

12 Mile Ruck

then…

1600m Swim