PFA Air Force 12 Week Land Based Program

Designed by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program prepares Airmen and candidates to excel on the Air Force Physical Fitness Assessment (PFA). The training plan focuses directly on the required events—push-ups, sit-ups, and the 1.5-mile run—while building the overall strength, endurance, and conditioning needed for long-term readiness.

The program follows a progressive structure, increasing intensity and volume each week to develop speed, stamina, and muscular endurance. With minimal equipment required, the training can be completed on base, at home, or in any standard gym environment.

Key Features:

12 weeks of structured land-based training for the Air Force PFA

Focused progression for push-ups, sit-ups, and running capacity

Conditioning circuits and core-intensive training to improve efficiency

Minimal equipment required; scalable for all fitness levels

Developed by Josh Bridges with proven performance principles

Outcome:
By the end of 12 weeks, Airmen will be physically and mentally prepared to maximize their PFA scores, developing the strength, stamina, and resilience needed to meet and exceed Air Force standards.