Run 5 kilometers in 30 minutes;

Do more than 50 single parallel bars and do one or two exercises each;

The 400-meter obstacle does not exceed 2 points;

Throw grenades dozens of times, more than 30 meters each time;

50 push-ups a minute.

Special military exercises:

Get up at 5: 30 in the morning, each person adds 20 kilograms and runs 5000 meters.

At 8:00, train the hook ladder up and down 300 times. Cross 30 meters of barbed wire and make 300 trips back and forth.

Go to the gym 10:00: 15 kg dumbbell lift 150, stretcher 100, arm stick 100.

13:30 body exposure prevention training: hold 8 1 horizontally, hang a brick with a rope at the muzzle, and let it dry for 2 hours.

16:00 practice shooting 1 hour, and then practice the upside down "high jump backwards 1". 5 meters, hit hard on the concrete floor. Sanda and hard qigong, etc.

Half an hour after dinner, continue to run 5000 meters with a load of 20 kilograms, which is equivalent to 12 of the conventional 400-meter runway. 5 laps "

Swimming training once every three days: wearing thick military uniforms and liberation shoes to swim 5000 meters in one breath.

China triathlon once every five days: running 2000m with load, swimming 2000m and cycling 2000m.

7 days, 25 kilometers and 30 kilograms cross-country marching training.

15 days skydiving training: jump from an altitude of 8000 meters.

Live in the wild once every 30 days, take three days' food to live in the wild for seven days, March 1000 kilometers, and carry guns, ammunition and survival supplies. On the way, we should carry out drills such as breakthrough, anti-breakthrough, reconnaissance of the enemy and cliff climbing prepared by our superiors.