Originally Posted by
Osede
The link from wei looks like the regular workout routine should able to let you meets the requirement easily. If you know what they are gonna test, it should easier for BGer to come up with some better suggestion.
So what I can suggest is try to work hard on your stamina, like alternate running and using cardio machine everyday.
Then, for the weight lifting part, I'm believe that once you able to bench for about your body weight, and squat at least your body weight, there isn't much problem.