I am a 26 y/o female wanting to prepare for Navy 2nd class dive school.
The school will be understandably physically intense, and there is an intro physical test that consists of:
500 yard swim in under 14min
42 pushups in 2min
50 situps in 2min
6 pullups
1.5 mile run in under 12:25

I was wondering if there were any primal military guys in here that could give me some good training advice on how to get stronger without having to result in the conventional chronic training routines that the Navy websites put out. Would crossfit be an acceptable choice, is it overrated, or can I accomplish these goals on my own? Also, can I continue to stay in ketosis while in dive school?(Although I'm pretty sure I'll gladly eat whatever they give me)