I think I can help you out.
Right now I am in a pre Ranger program at Fort Sill. Pre Ranger is basically a physical program designed to get those who want to go to Ranger School in shape for the physical beating that will happen during Ranger School. Here are some of the things we do in our pre Ranger program
Upper Body: the pushups are different than those accepted in the rest of the Army. Wide arm push ups are a nono. Place your hands right around your shoulders. To do a correct Ranger pushup, you must go all the way down, pause, go all the way up and pause. Speed will cause your pushups not to be counted. You must do 49 pushups to get into Rangers. At Pre Ranger, we must do 59. Pull ups are another killer. You must do 6 to get into Ranger School (8 at Pre Ranger). You start at a dead hang, go up, hold your chin above the bar, come back down, lock out your arms and repeat. Any kicking of your legs or swinging will cause your pull ups not to count. Dips are something we do a lot of too.
Cardio and lower body; I can tell you we destroy our legs in Pre Ranger. Right now I am recovering from a pulled handstring. We do 6 mile runs at least once a week. Hill sprints are another thing we do regularly. We race eachother in groups of 2, the loser must do lunges or mountain climbers. Do that for an hour and one is smoked. Buddy carries are harsh (I am using kind language here). We walk 3 miles where half the people care carried while the other half carries. Yeah, enough said. We do a lot of sprints with lunges, duck walks and other not so fun leg exercises to punish our legs.
Ruck marching: we do one of these a week and this is what hurt my hamstring. Right now our ruck sack weighs 55 lbs. You must walk at a pace faster than 15 minutes a mile for 12 miles to get into ranger school.
I hope that gives you an idea of what it takes to be a Ranger.
DHC