It mainly depends on your staff.
Personally, I currently have 2 Vandoo's and when they do the PT, we run 6.4km + chin ups + push ups + sit ups + dips. (they try to make us vomit) On top of it, one is an Airborne and he doesn't walk when he's outside or at Farnham, so we run to drill or other buildings... and we're going to run at Farnham :threat:
When cooks do it, it's usually a small run, some push ups and sit ups.
As for navy staff, usually they are comparable to Vandoo's, but they vary the exercises (flabber kicks, squats, push ups, chin ups, dips, jumping jacks, and more).
Overall, PT is not a muscular training session, you can get fitter if you're fat (like me). PT are to work on team work, making sure everyone stick together and finish together rather than making small groups and sprinting to the end. The PSP classes are there for that, you get several gym classes of 80-120mins with upper, lower and overall programs. Their circuits is a lot of fun and very demanding for all types of recruits, this is where you push yourself hard.
As for sports, most staff won't do them to not injure their recruits.. I've met people at the MIR who got twisted ankles playing soccer on week-ends, or someone jumped on their ankle during basketball, etc...
You do 3 ruck marches then your 13km at Farnham.