Battle Bunker PT Series // Program 04
AIR FORCEAir Force PFRA Plan
Pick the right events for your build, then train them for five weeks. The PFRA is the only test in the DoD where you...
Instant download. Your link is emailed the second you order, no waiting on a warehouse.
Print-ready PDF. Works on your phone, your laptop, or taped inside a wall locker.
What is inside
11 pages, built to be used and not admired. Print it, put it in a binder, cross the days off.
The brief
Target 10 to 15 more composite points and zero surprises at the FAC.
Know the test
Four components, 100 points, and the rule that fails people: 75 or better AND the minimum in every component.
Chapter 1, pick your events
The honest decision matrix. Run or HAMR, standard or hand-release, sit-ups or crunches or plank. With the rep-rate math behind each call.
Why the HAMR is a turning test
87 decelerations, plants, and re-accelerations to max. Who should take it and who should never.
Where the points actually live
Cheap points ranked by cost per unit of effort. The run is the biggest pot and the most expensive to raid.
The five-week block
Parallel day-by-day tables for the two most common event combos, with swap rules.
The waist-to-height chapter
20 of the 100 points, the only component you improve while sitting still. Exact point ladder and measuring protocol.
2-mile pacing tables
Splits with estimated point values so you know what each 30 seconds is worth.
Test week protocol
Taper, sleep, warm-up timeline, and component order on test day.
Written by someone who has graded this test
Not scraped off a forum and not spun out of a template. Real scoring tables, real pacing math, and the coaching detail you only get from watching hundreds of people pass and fail this thing.
- Airmen who have picked the same events every cycle without doing the math
- Anyone who passed comfortably in 2024 and has not scored against the new chart
- Airmen losing strength points to shallow reps at the FAC
- Anyone who wants the 20 body composition points working for them instead of against
Zero gear required
Every session in this program runs with what you already have. If you do want kit, these three earn their space and the program tells you exactly where to use them.
Straight answers
How do I get it?
The download link is emailed to you the moment your order goes through, usually inside a minute. Nothing ships. If it has not shown up, check your promotions tab and spam folder, then write support@thebattlebunker.com and we will send it straight to you.
Is this a physical book?
No. It is a print-ready PDF you own forever. Read it on your phone, or print it and put it in a binder. Most people print the week tables and leave the rest on their phone.
Are the standards current?
Yes. The scoring tables are current as of August 2026, including the 2026 changes. Standards do change, so always verify against your unit's current guidance before test day.
What if I only have a few weeks?
Run it anyway and start at the week that matches your time. The self-test in Week 0 tells you which track to take, and the test week protocol at the back works no matter how much of the block you got through.
Do I need a gym?
No. Everything runs on a pull-up bar, something heavy, and a road. The gear section is optional and the program says so plainly.
Refunds?
Digital products are not returnable once delivered, but we are not in the business of keeping money from people we let down. If something is wrong with your file or it is not what you expected, email support@thebattlebunker.com and we will make it right.
After the test
This program is a block with a start and a finish. If what you want is programming that adapts week to week, coaching eyes on your numbers, and a crew that keeps you honest between test windows, that is what the Battle Bunker Academy is for.
See the Academy →Instant download · 11 pages · yours forever
