Phase 3 Special Forces Prep: Endurance, Rucking, and Swimming

Wes Kennedy

Contributor - Special Forces Workouts

Athbasca, Canada

Military Fitness, CrossFit

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 two phases, each with a different focus:



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.


Week 9, Day 1

10min AMRAP @ 90% effort 10 Slam Balls
10 Ring Rows
10 Back Extensions
Run 200m
Rest 10min


3 hour Ruck Walk w/ 90# Ruck and 10# Sledgammer @ easy pace


Day 2

Bike 35min @ Z1 pace

A: Deadlift x 2; rest 3min x 3-4
B: Bent Over Barbell Rows x 6-8; rest 2:30 x 3-4
C: Jumping Lunges x 20-22 unbroken and powerful; rest 40sec x 3 C2: AMRAP Clapping Push-Ups; rest 40sec x 3
6 Unbroken TGU L 1pd; rest 0sec
6 Unbroken TGU R 1pd; rest 60sec


Day 3

Run 1km @ 90% effort Walk 3:30minutes

Bike 8minutes @ 90% effort Walk 5minutes


- at least 6 hours between end of AM workout and start of PM workout

- tough but sustainable pace throughout



Day 4

Run 1km @ 90% effort Walk 3:30minutes

Bike 8minutes @ 90% effort Walk 5minutes


Day 5

A: Barbell Front Rack RFESS @ 3010 x 4-6; rest 90sec b/t legs x 3/leg
B: Step-Up Step-Downs 18" w/ 25# Vest AMRAP in 10minutes @ 90% effort C1: 50% of Max Push-Ups; rest 15sec x 4-5
C2: 50% of Max Sit-Ups; rest 15sec x 4-5
C3: 50% of Max Pull-Ups; rest 15sec x 4-5
C4: Big Unbroken Set of Wall-Balls 20#/10ft; rest 90sec x 5
20min Jog @ Z1 pace


- steady pace through out on the step ups
- set of wallballs ends when they stop being quick and powerful


Click on the number below that corresponds to the week of training you're in.


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