EDITOR’S NOTE: Special Forces workouts are written by Wes Kennedy. Wes developed his passion for fitness during his eight years in the Canadian Forces. He spent the last five of those eight years as a Special Forces Operator, which required him to develop into a mentally tough and physically robust individual.


Welcome to the Special Forces Training Program! 

Make sure you read through to the bottom before commencing training.



Week 3 Day 1


A: Deadlift @ 41X1 X 4-5, rest 3 minutes X4
B: RFESS @ 3010 X 8-10, rest 1 minute between legs X3/leg
C: Incline DB press @31X1 X6-8, rest 2:30 X4
D: FLR on rings, accumulate 3 minutes
Row 5min easy



- RFESS Video
- Ensure that you maintain a neutral spine for FLR by squeezing glutes and thighs and bracing abdominals.


Week 3 Day 2


6 rounds

Run 30 seconds @ 90% effort

Run 30 seconds @ 50% effort


6 rounds

Airdyne 30 seconds @ 90% effort

Airdyne 30 seconds @ 50% effort


6 rounds

30 seconds wall ball

30 seconds rest


6 rounds

Row 30 seconds @ 90% effort

Row 30 seconds @ 50% effort



- Distances chould be +/- 1-2 seconds each set.

-Wall balls are 20# to a 10' target for men, 14# to a 9' target for women


Week 3 Day 3


A: High Bar Back Squat @ 32X1 x 4-5, rest 3min x 4
B: DB Step-Ups Alternating x 8-10/leg,  rest 2min x 3
C: Weighted Pull-Up @ 21X1 x 4-5, rest 3min x 4
D: AMSAP Sorensen Hold; rest 2min x 3
Bike 12min easy



- Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position
- Sorensen hold done either on GHD machine or strapped down to bench at calves and hamstrings with cargo straps, hip bones slightly off the pad


Week 3 Day 4



30 minute swim @ easy pace.

Every 2 lengths

  • 6 muscle ups on the side of the pool
  • Tread water for 6 minutes



AMRAP 11 minutes @ 85% effort

  • Run 400m
  • 50m bear crawl
  • 50m walking lunges with dowel overhead


Walk 10 minutes


AMRAP 11 Minutes

  • 5 strict pul ups
  • 1o hand-release push ups
  • 15 squats
  • 20 calorie row
  • 25m single skip



- A good rule for Z1 pace is a HR between 120-135 bpm

Military standard situp video


Week 3 Day 5


Run 30 minutes @ Z1 pace

Bike 30 minutes @ Z1 pace

Swim 10 minutes @ Z1 pace

Tread water 10 minutes



- A good rule for Z1 pace is a HR between 120-135 bpm


Who is this program for?

  • Military members preparing for a Special Forces selection phase
  • Anybody who wants to train like a Special Forces Operator


Where can I find more information and ask questions?

I will post notes at the bottom of each workout that will go into more detail. I will also post links to videos whenever possible. I am constantly adding videos to my Vimeo and YouTube pages that break down various movements in great detail.


If you have more questions, you can head over to the Breaking Muscle Forum, and I will get back to you as soon as possible with an answer. For a detailed explanation of how to read the workouts, warm up properly, and get the most out of this training plan, check out the Special Forces Workouts FAQ.


Why should I use this program?

Whether you are looking to increase your chances of passing Special Forces selection, or you simply want to train at this level, this program follows an intelligent progression over nine months that incorporates injury-proofing, strength, stamina, toughness training, and event specific modalities such as swimming and rucksack marching. It is written based on my experience as an ex-Special Forces soldier turned coach.


When do the workouts post?

The workouts are released every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.


What equipment do I need?

Mondays and Thursdays will generally be strength specific days that you can perform at most gyms. Tuesdays and Fridays may require equipment typically found at a CrossFit-type gym. Saturdays will often include things such as boxing, swimming, biking, and running outside.


Record your results!

The only way to make this program better over time is if you give us your results. So comment in the forums with your age/weight/height/gender/results.