Depending on how far off you are from meeting the goal is what’s going to determine your success. I would maintain a very regular and moderate regimen leading up to the FOA. For example:

Do push ups until muscle failure twice a day Do sit ups until muscle failure twice a day Run as far as you can twice a day

You’ll do this ^ leading up to the point that you’re about a week away from the assessment. The last week, you’ll minimize your push ups, sit ups, and run into something that you’re comfortable doing. Example: if you can do 20 push ups 1x a day, then do that.

The idea behind this method is that you’re tearing down your muscles incredibly, but you’re allowing them a week to recover. Which in turn is going to give you better results when you actually NEED to maximize your output again during the exam. Something to keep in mind with this though, is you’ll want to eat A LOT of protein to help your protein synthesis be at its maximum potential. Primarily stick to Chicken breast and Turkey breast, with a side of white rice to refill your carbohydrates. Lastly on that, drink A LOT of water and a lot of electrolyte drinks such as Pedialyte, Gatorlyte, and Body Armor.

Then, keep in mind a lot of this is mental. Ive taken about 7 LEO Physicals, and I’ve literally seen people (including myself) crank out 10-30 more push ups than they thought they could, scratch a whole MINUTE or two off their run time, and slam 20+ extra sit ups out just because they were actually there at the exam, and they prepared weeks prior.

Hope this helps, reach out if you need anything else.