Phase 1 Special Forces Prep: Structural Balance, Strength, Aerobic Base

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 six 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 6, Day 1

Build to a 1RM Deadlift; rest as needed b/t sets
Find your 8RM RFESS @ 3010; rest as

needed between sets; note score for both legs
AMSAP Sorensen Hold; 1 attempt




  • 1RM stands for 1 rep max, the most weight you can do for one repetition
  • For more information on how to build to a 1RM



Day 2

Row 5km for best possible time





  • Try and start off a bit slower than you would like, and then pick up the pace each kilometre. aim for a negative 1km split


Day 3

Build to a 1RM High Bar Back Squat; rest as needed between sets
Build to a 1RM Wtd Pull-Up



  • 1RM stands for 1 rep max, the most weight you can do for one repetition
  • For more information on how to build to a 1RM



Day 4

Swim 25m @ 90% Rest 30sec

Walk 10min
Run 30sec @ 90% Rest 30sec



  • Times per set should be +/- 1-2 seconds each set


Day 5

TEST: 400m Swim for time


TEST: 10km run for time



  • Allow a minimum of 6 hours between the end of the AM workout and the beginning of the warmup for the PM workout


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


See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.