{"product_id":"air-force-pfra-plan-5-week-training-program-digital-download","title":"Air Force PFRA Plan | 5-Week Training Program (Digital Download)","description":"\n\u003cp\u003e\u003cstrong\u003ePick the right events for your build, then train them for five weeks.\u003c\/strong\u003e The PFRA is the only fitness test in the Department of Defense where you choose your own events, and most Airmen pick whatever they did last cycle. That habit costs real points. This program starts with the choice.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe event decision matrix.\u003c\/strong\u003e 2-mile run or 20m HAMR. Standard or hand-release push-ups. Sit-ups, cross-leg reverse crunches, or plank. Real rep-rate math for each, not opinions. Includes the rule that the HAMR is a turning test, not a running test, and who should never pick it.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive-week block for YOUR combo.\u003c\/strong\u003e Parallel day-by-day tables for the two most common event combinations, with swap rules if you change your mind in week 2.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe waist-to-height chapter.\u003c\/strong\u003e Body composition is back and worth 20 of the 100 points. It is the only component you can improve while sitting still, and the exact point ladder is in here.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhere the points actually live.\u003c\/strong\u003e Cheap points ranked by cost per unit of training effort, so you stop overspending on the run, which is the biggest pot and the most expensive one to raid.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e2026 standards.\u003c\/strong\u003e Test of record since July 1, 2026, tested every six months. Minimums went up. If you passed comfortably in 2024, that means nothing.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTest week protocol\u003c\/strong\u003e and 2-mile pacing tables with estimated point values.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eZero gear required.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e11-page print-ready PDF. Your download link is emailed the moment you order. Verify current guidance with your unit before test day. Not affiliated with or endorsed by the DoD or any military branch.\u003c\/p\u003e","brand":"Battle Bunker","offers":[{"title":"Default Title","offer_id":48475107098809,"sku":"BB-PT-04","price":12.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0567\/5237\/3945\/files\/24058eb7add949f7de796eed215b3f0f.jpg?v=1785958629","url":"https:\/\/thebattlebunker.com\/products\/air-force-pfra-plan-5-week-training-program-digital-download","provider":"Battle Bunker","version":"1.0","type":"link"}