Army Ranger Workout Routines [Completed Training List]

Military training styles? Try the legendary army ranger workout routines!

When you check out those army soldiers on a grueling workout, what do you have in mind? Army ranger workout routines? Physical and mentality strengths before real courage on the battlefield?

It takes a lot more than just being strong. Sports in the army are nothing like your regular jogs, obviously. Then again, we never know if we have never experienced the army ranger workout routines.

army ranger workout routines


Being an army ranger is far from easy. It takes a whole lot more than being brave and up for challenges. Whether you are the US army ranger or in any other countries, one thing is 100% certain: the commitment.

No wonder these army rangers are always well-shaped. The army ranger workout routines might freak you out a little. However, if you wish to look like them, you could steal some of the army ranger workout routines here.

Just prepare for that certainty. This should not be something you only try out of curiosity. If you want to make this work, you should never stop once you have started. The Army ranger workout routines will make them an ace in the battlefield with these qualities:

  • Precision
  • Swift
  • Intelligent
  • A high sense of endurance

They will be sent to many hostile environments. To survive there, they have to strive farther, move faster, and fight harder. That is why they need army ranger workout routines.

Workout variety

How do we work out like those army rangers on the field? There are varieties to try. Here are some of the army ranger workout routines that you can try.

No “warm-ups”?

Sadly, no. Unlike regular sports, army ranger workout routines do not involve a warming-up session before the real, grueling workout. Instead, they get straight down to business.

The movement pattern to begin the workout include these army ranger workout routines:

  • 10 squats
  • 10 leg lowers
  • 10-yard straight leg march
  • 10 lunges (each side in turns)
  • 1 minute of planks
  • 10-yard quad on stretch-walking
  • 10 push-ups
  • 10 standing trunk twists (each side in turns)
  • 10 prone scorpions (this is the part where you lay flat on your stomach, with your arms reaching out, then one heel toward the opposite hand. Then repeat with the other heel and opposite hand.)

The Test

For the army ranger workout routines, the next session is when you can test yourself with:

  • Broad jump
  • Agility
  • Deadlift
  • 21 pull-ups
  • 50 metronome push-ups (1 push-up should take 2 seconds)
  • 21 heel claps (while hanging from the bars, your elbows must be at 90-degree angle. Then you raise your feet above the bars. Touch your heels in a controlled manner)

In real army ranger workout routines, these activities get the maximum score of 700. If the cadets can do all perfectly, they get that amount of score.

To beat the odds with obstacles

Hostile environments, whether a battlefield or a war zone, can be unpredictable. There is no certainty, so one must improvise. To be able to do that, you must get the right training first with these army ranger workout routines.

Monkey bars, high walls, 20-foot ropes, and 20-foot caving ladders are just a few of many. In this part, you may carry on with:

  • A 600-yard run
  • 3×20 foot rope climb
  • A 400-yard run
  • 1×8 foot wall climb

What is more interesting is the time limit. Yes, you only have 20 minutes to complete all the above. The best ones manage to finish them in 15 minutes.

Can you dig it? As mentioned earlier, this is nothing like your regular jogs.

Other Army ranger workout routines

These are other alternatives to army ranger workout routines. The routines involve:

  • 10 to failure push-ups (using bar)
  • 10 push-ups
  • 10 sit-ups
  • 10 wide grip push-ups
  • 10 reverse crunches
  • 10 close grip push-ups
  • 10 double crunches
  • 10 cross crunches
  • 30 seconds of elbow plank

Remember, ten is the minimum number. You can have more than that for this training. If you feel overwhelmed, you can take a break between sets. Not too long, only two minutes.

The Scheduling

So far, we have discussed examples of the army ranger workout routines. The next step is scheduling.

You might want to do it the army ranger style. However, without the proper training and supervision, copying them 100% is not safe. You might develop some serious injuries. The workout will also feel less enjoyable and more torturing.

Varieties of pull-up and push-up regiment

The first week is the adaptation process. Once you get used to the training, you can start with these varieties:

Day 1:

  • 5 sets of 10 regular pull-ups
  • 5 sets of 20 regular push-ups

Day 2:

  • 5 sets of 5 weighted pull-ups
  • 5 sets of 10 weighted push-ups

Day 3:

This is more about speed and tenacity. Consisting of 50 regular pull-ups and 100 regular push-ups, do them as fast as possible. The numbers do sound a lot so that you may improvise. You can go back and forth between those two pieces of training.

For example, you can try 10 and 10 between each, or 20 to 20 until the quota is completed. However, you might lose count and exhaust yourself from working out and concentrating on the numbers.

Other types of training

Carry something heavy as you walk or run

Outside of your regular workout routines, keep training your trunk and grip strength. Grab something heavy, like a sandbag, a kettlebell, a dumbbell, or something like that. Then start running until you reach the finish line.

Another alternative: some ranger dads do this on their break. They carry their kids on their backs and just run uphill. The kids will love this too.

Stuff your bags with more weight before moving out

The challenge: stuff your backpack until it is 35 pounds heavy. Then cover 12 miles…in less than three hours. The best ones have made it in 2.5 or even two hours.

These are the examples of army ranger workout routines. Are you ready to try it?

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