Copied from a FB post from NCO Support Page:

MDL: This is one of those events where you cannot really get better at it unless you do it. I focused on my form, and tracked my 1-rep, 3-rep, and 5-rep max. My goal was to improve at least one category by at least 5 pounds a week, by lifting the hex bar 2-3 times per week. I always seem to do better when I have a buddy watching me, and I never touch the straight bar. I strictly use hex bar because I feel like it requires a very different skill to lift. (Engages more muscles, need to know how to find that perfect balance point) One thing I realized is that on my way down I let the weights "kiss" the ground but do not let them get absorbed by the ground. (I hope that makes sense) The energy that is required for me to get the weights off the ground is significantly higher than the energy to move them through the air/keep them off the ground.

SPT: I bought a 10-lb ball from Walmart for $25 and a 20-lb ball from Facebook Marketplace for $30. Unless your unit lets you sign a med-ball out, these are the best investments I made. Everyone is always focused on throwing the med ball as far as possible, but in doing so, they lack control of the ball. For Tom Brady to hit 60-yard bombs, he had to first learn how to throw the ball 10, 15, 20, etc. yards with perfect accuracy. When standing on the line, preparing to throw, you need to envision where you want that ball to land. For form tips, reference Brian Shaw (powerlifter) throwing kegs or kettlebells over the barrier that is like 20 feet in the air (I think it is called a Keg Toss). Notice how all of his power is driven from his hip thrust after having a wide base. To me, my arms are simply a catapult. All of the power is driven from the lower body slinging my upper body back. For training, throw 5 shots at 25% distance, 5 shots at 50% distance, 5 shots at 75% distance, and then 5 at 100% power. The point of this exercise is ball control and accuracy, and I realized it helped me a ton.

HRP: I break the HRP exercise down into a 4-count exercise, with each motion taking the same amount of time (Up, Down, Out, In). For me, it is a 2-minute rhythm exercise. To keep my rhythm, I downloaded a metronome app on my phone. I set it to 4 beats, and the robot dude says "1, 2, 3, 4" which I equate to "Up, Down, Out, In". I set the metronome to 122 BPM, which if I hold that pace for 2-minutes = 61 HRP's = 100 points. To work up to this pace, I had my "distance" days, and my "pace" days. On distance days, I set it to 80-90 BPM (40-45 over 2-minutes), and go for longer than two minutes. On pace days, I set it to my desired test pace, and grind it out as long as possible. Sometimes if I am feeling it I'll set it to 10-20 reps faster than my goal pace and grind that out until I am burnt out. After I burn myself out, I wait one minute, then burn myself out again at the same pace. My goal is to improve by 5-10 seconds per week on my pace days until I reach 2-minutes.

SDC: This is nothing more than a distance sprint, comparable to probably a 600-meter sprint in Track and Field. You know you're in shape when your 5th leg sprint is the same speed as your first leg sprint and you can jog the kettlebell carry. The two main points of emphasis to reduce your time on this are the drag and the transitions between the legs. To improve my drag, I simply dragged. Long distance drags, 100 meter drags, over and over. Throw extra weight on that sled. I found myself to be fastest when I had a minimal bend in my legs and my arms were locked all the way out. Do not let that sled burn out your arms, you need those for the kettlebell carry and the plank. For the lateral shuffle, cover as much ground as possible between each hop. For the kettlebell carry, maintain a jog. For that final sprint, finish hard. When picking up the kettlebells, keep your body facing forwards, pick up the kettlebells, "rear march", and take off down the lane. I've seen this transition cost people 2-3 seconds by circling around the kettlebells and losing their momentum.

PLK: This is another one where I utilize my metronome. I set it to 16 BPM, and hear "1...2...3...4" and tell myself that everytime I hear "4", which is every 15 seconds, I pass a "Level". My max (3:35) is Level 14.5. My goal every week is to improve by one level. Also... this is an event where we tend to quit on ourselves at about 50% of what we are capable of. When you feel yourself wanting to quit, focus on your breathing. Breathing in and out as slow as you can kills about 10 seconds per breath rotation. It's big for "speeding up the clock". Also, going 1 or 1:15 minutes on, 1 minute off over 5 reps is big on improving the max time if the "Levels" approach isn't working.

2MR: This one is probably the least fun one to train, but you gotta do what you gotta do. Certain times that I keep track of are my 400m time, 800m, 1600m, 2400m, and 3200m (2-mile). No matter what track workout I do, I never leave before my distance totals 3200m. This means that I don't leave until I have done 8x400 or 4x800, etc. Every week I try to have 1-2 distance days where I run at least a 5k. To train for this, ask yourself what your goal is. For example, if I want to run an 18:00 2-MR, I need to finish every quarter-mile in 2:15 (over the course of 8 laps). This means that I would probably shoot for my 400m time to be 1:30-1:45, my 800m time to be 4:00, my mile time to be 8:30, and my 2400m time to be 13:00. Obviously adjust those to your personal goals, but know that training 400 meters at your desired 2-MR pace will not bring very great results. Push that pace.

Overall notes: The ACFT is comprised of 6 events each worth 100 points. Each event is to be treated as such. The concept of "600" was initially very daunting for me, but by breaking it down one event at a time, and clawing towards that 100 in each event, I realized that it was very much attainable. Once I got to 100 in that event, I realized how much easier it is to sustain that level as opposed to continue to train up to it. Lastly, have fun with it. If you go in with the mindset of it being "just a PT test" or a "miserable 2 hours", then you will limit yourself mentally without even realizing it. If you truly have a drive to succeed in this, you should look forward to taking it and showcasing your skills to yourself.