Special Forces Workout: Cycle 3, Week 3
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.
Who is this program for?
- Military members preparing for a Special Forces selection phase
- Anybody who wants to train like a Special Forces Operator
How does this program work?
This will be a nine month program designed to prepare military members for Special Forces selection. The term Special Forces is used broadly and does not necessarily mean U.S. Army Green Beret.
This program will not contain the exceptionally large volume of swimming or rucking that might be required for a SEAL or SAS selection phase, although both modalities will be included.
The program will be broken down into 3 phases, creating a logical and progressive plan that will have the tactical athlete peaking at the end. Each phase has a focus, but all pieces will be blended together appropriately throughout:
Phase 1: Structural Balance / Absolute Strength / Aerobic Base
Phase 2: Strength and Power Capacity / Volume Building / Skill Work / Aerobic Power
Phase 3: Muscular Endurance / Anaerobic Training / Toughness Training / Rucking / Swimming
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.
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.
50 minute EMOM
- 1-10: 4 heavy close grip bench press
- 11-20: 4 tough strict HSPU (adjust deficit to challenge accordingly)
- 21-30: 15 seconds backward sandbag drag - hard and heavy but sustainable
- 31-40: 5 tough power cleans
- 41-50: sprint 100m @ 90% effort - tough but sustainable
30 minute swim @ Z1 pace
Accumulate 3 minutes in moderate intervals of treading water with a 20lb brick
- For the close grip bench press, place your hands approximately 16" apart.
- HSPU: do these against a wall
20 minute AMRAP @ 85% effort
- 50 double unders
- 200m run
- 40 push ups
- 15 pull ups
- 15 back extensions
3 hour ruck with 75lbs on gravel road while carrying a 10lb sledge hammer at the low ready
- moderate pace for ruck march
- steady pace throughout on AMRAP
A: back squat @ 2,2,2,2, resting 20 seconds between clusters, rest 2:30 between rounds x 3
B: Pendlay rows x 8-10, rest 2 minutes x 3
C1: AMRAP wide grip pull ups: do one fewer than your max, rest 20 seconds x 4
C2: straight arm lat pull downs x 8-10, rest 2:00 x 4
D: 10-16 windshield wipers, rest :90 x 3
3 rounds for time woth 20lb vest:
15 95lb thrusters
- re-rack the bar between back squat clusters
- Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
- no "chinnin" on the pull-ups, head neutral
Run 12min @90% effort
30min swim @ Z1 pace
40min bike @ Z1 pace
40min jog @ Z1 pace
40min ruck walk woth 40lb pack @ Z1 pace
- AM workout is tough but sustainable
- PM workout, leave the ego at the door
A: front-racked barbell walking lunges x 14-16, rest 2:30 x 3
- odd - 50sec step ups with a 20-30lb weighted vest
- even- 15-20 hand release push ups with the weighted vest
- 3 hang power clean 135#
- 3 deadlift 135#
- 3 24" box jumps
- 6 hang power clean 135#
- 6 deadlift 135#
- 6 24" box jumps
Walk 12min easy pace
- 100% effort on the 12 minute AMRAP