Days 3 and 5 focus on the maximum number you can do in a given time period instead of the maximum number you can do without stopping. Sets on days 1 and 2 should be done in this manner, as well as, day 4 if you can. Training Sets and Final thoughtsĪ maximum effort set is the most crunches you can do without pausing. Rest for 90 seconds and do a maximum effort set. Female Candidates at Officer Candidate School (OCS) do crunches on the Initial Physical Fitness Test (PFT) Day 5ĭo as many crunches as possible in 2 minutes just like the PFT. Day 4ĭo 50 repetitions as fast as possible (without stopping if you can). However, do as many as you can in each 20-second set as if you were taking the PFT. If you have to pause between repetitions, that is ok for this days workout. Rest 1 second per crunch of the previous set. Each consecutive set should increase by ten until you can not complete the required amount without pausing. As soon as you stop (even for one second), that set is complete. While it is a good program to help you get to and past 100 crunches, remember that it crunches are a one-dimensional component of fitness and are not a substitute for a full core workout. OCS is much more than just the PFT. This is a popular training program for the crunches part of the PFT.
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