Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power

Wes Kennedy

Coach

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 1, Day 1

Side planks on elbow w/ 12 leg lifts - 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd - 50m sandbag drag backward - hard and heavy
even - 20 wall ball 20#/10ft
+
Jog 11min cool down

 

notes:
- Shoulder blades back and down on farmer's carry
- Stay true to tempo
- Straight arm lat pull down, done from standing position with arms straight out in front, press downs to thighs, FEEL your lats

 

Day 2

AM:
60 minutes easy ruck walk on gravel road 40#

 

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 3
+
AMSAP tread water w/ 20# Brick; 1 attempt

 

notes:

- Dig deep when treading water with brick, go as long as possible
- Ruck walk: leave your ego at the door, keep it at an easy pace; it will pick up over time; don't burn yourself out now

 

Day 3

AM:
Clam shells 3 sets of 10 each side
+
A: Build to a tough complex of 6 heavy back squats + 1 push press from the back; rest as needed
B: Seated behind the neck press @ 30X1 x 8-10; rest 2:30 x 3
C: Good mornings @ 31X1 x 10-12; rest 2min x 3
D1: Trap-3 Raise @ 3011 x 10-12; rest 45sec b/t arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 3; rest 45sec x 3

 

PM:
EMOM 10min
odd - 10 BB front rack walking lunges @ 135#
even - 15 wall ball 20#/10ft
+
Rest 10min
+
EMOM 10min
odd - row 12cals
even - 5 wall walks

 

notes:
- Tabata sit ups, feet hooked, get as tall as possible at top of every rep
- Seated behind-the-neck press video
- Trap-3 raise video

Day 4

2min AMRAP @ 80-90% effort
Row 250m
5 Burpees
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
4 Strict pull ups
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 2
+
4min AMRAP @ 80-90% effort
5 Burpee pull ups
10 Box jump step-downs 24"

notes:
- General, dynamic, and specific warm up - touch on all the modalities when doing the specific warm up

 

Day 5

AM:
30min easy swim

PM:
Warm up: 3 sets of 10 scapular push ups
+
A1: Standing press @ 31X1 x 6-8; rest 20sec x 3
A2: 45sec FLR on rings; rest 2min x 3
B1: 12 ring rows w/ 20# Vest; rest 20sec
B2: row 500m hard; rest 2min x 3
C: deadbug level 4 x 3411 x 8-10/side; rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 2

 

notes:
- keep the swim as easy as possible, especially if you're a
bad swimmer, focus on technique
- FLR on rings video
- Deadbug level 4 video

 

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

 

 

Week 2, Day 1

Side planks on elbow w/ 12 leg lifts - 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10sec b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd - 50m sandbag drag backward, hard and heavy
even - 20 wall ball 20#/10ft
+
Jog 11min to cool down

 

notes:
- stay true to tempo
- straight arm lat pull down, done from standing position with arms straight out in front, push downs to thighs, FEEL your lats

 

Day 2

AM:
90 minute easy walk on Gravel Road 40#

 

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 4
+
Tread Water 20# brick 30 seconds, rest 30sec x 5

 

- ruck walk: leave your ego at the door, keep an easy pace; it will pick up over time, so don't burn yourself out now
- swim pace should be tough but sustainable

 

Day 3

AM:
Clamshells 3 sets of 12 each side
+
A: High bar back squat 3,3,3,3, rest 3min x 3, rest 10sec b/t
B: Seated behind-the-neck press @ 30X1 x 7-9; rest 2:30 x 3
C: Good mornings @ 31X1 x 9-11; rest 2min x 3
D1: Trap-3 raise @ 3011 x 9-11; rest 45sec b/t arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 4; rest 45sec x 3

 

PM:
EMOM 10min
odd - 10 BB front rack walking lunges @ 145#
even - 15 medicine ball slams 30#
+
Rest 10min
+
EMOM 10min
odd - row 13cals
even - 5 burpee pull ups

 

notes:
- clamshells: place hand on hip and make sure motion is coming from hips, not from back

 

Day 4

2min AMRAP @ 80-90% effort
Row 250m
5 Burpees
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
4 Strict pull ups
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 2
+
4min AMRAP @ 80-90% effort
5 Burpee pull ups
10 Box jump step-downs 24"
x 2

notes:
- general, dynamic, and specific warm up: touch on all the modalities when doing the specific warm up
- similar to last week, with slightly more volume: compare times, sets, and how you felt

 

Day 5

AM:
30min easy swim
30min easy run

 

PM:
Warm up: 3 sets of 12 scapular push ups
+
A1: Standing press @ 31X1 x 5-7; rest 20sec x 3
A2: 55sec FLR on rings; rest 2min x 3
B1: 8 man makers w/30# DB's and vest, rest 20sec
B2: Row 500m hard; rest 3min x 3
C: Deadbug level 4x 3411 x 9-11/side; rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 3

 

 notes:
- Keep the swim as easy as possible, especially if you're a bad swimmer. Focus on technique.
- FLR on rings: video
- deadbug level 4: video

 

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

 

 

Week 3, Day 1

Side planks on elbow with 14 leg lifts - 3 sets per side
+
A: Deadlift clusters 2, 2, 2, 2, 2, then 3 minutes rest, x 3. Rest 10sec b/t sets of 2
B1: Weighted pull up @ 32X1 x 3-5, rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs, rest 2min x 4
C: Cable pull throughs @ 31X3 x 8-10; rest 60sec x 4
+
EMOM 10min
odd - 16x 24" step-up with 70# Sandbag on one shoulder - switch sides halfway through
even - AMRAP Bench Press 135# @ 20X0
+
Jog 12min to cool down

 

notes:
- stay true to tempo
- straight arm lat pull down, done from standing position with arms straight out in front, push downs to thighs, FEEL your lats

 

Day 2

AM:
120 minute easy walk on gravel road with 40#. Every 30 minutes do a light jog for 3 minutes

 

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 5
+
Tread water with a 20# brick for 30 seconds, rest 30sec x 6

 

 - ruck walk - leave your ego at the door, maintain an easy pace. It will pick up over time, so don't burn yourself out now.
- swim pace should be tough but sustainable

 

Day 3

AM:
Clam shells - 3 sets of 14 each side
+
A: Build to a 5RM back squat, rest as needed
B: Seated behind-the-neck press @ 30X1 x 6-8, rest 2:30 x 4
C: Good mornings @ 31X1 x 8-10, rest 2min x 4
D1: Trap-3 raise @ 3011 x 8-10, rest 45sec between arms x 3/arm
D2: Tabata sit ups - 20sec on/10sec off x 4, rest 45sec x 3

 

PM:
EMOM 10min
odd- 100m Heavy Prowler Push
even- 8 Burpee Box Jump 24"
+
Rest 10min
+
EMOM 10min
odd- 15 clapping push ups
even- 30 jumping lunges

 

notes:
-clam shells: place hand on hip and make sure motion is coming from hips, not from back

 

Day 4

2min AMRAP @ 80-90% effort
Row 250m
15 back extensions
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
5 hang power cleans @ 135#
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 3
+
4min AMRAP @ 80-90% effort
20 double unders
20 wall ball 20#/10ft
x 2

 

notes:
- general, dynamic, and specific warm up: touch on all the modalities when doing the warm up

Day 5

AM:
30min easy swim
45min easy run

 

PM:
Warm up: 3 sets of 14 scapular push ups
+
A1: Standing press @ 31X1 x 4-6, rest 20sec x 3
A2: 60sec FLR on rings, rest 2min x 3
B1: AMRAP bodyweight pull ups (-2), rest 10sec
B2: Row 500m hard, rest 3min x 3
C: Deadbug level 4 x 3411 x 10-12/side, rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 4

 

 notes:
- keep the swim as easy as possible, especially if you're a bad swimmer, focus on technique
- FLR on rings: video
- deadbug level 4: video

 

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

 

 

Day 1

3 Sets of 10 scapular pull ups
+
A: Deadlift clusters 1.1.1.1.1, rest 3min x 3; rest 10sec between
B1: Weighted pull up @ 32X1 x 2-4; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 60lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 7-9; rest 60sec x 4
+
EMOM 10min
odd - 24" box jump step down x 15
even - 10 hang power clean 115#
+
Jog 13min to cool down

 

 notes:
- stay true to tempo
- straight arm lat pull down, done from standing position with arms straight out in front, push downs to thighs, FEEL your lats

 

Day 2

AM:
2 hours 30 minutes moderate walk on gravel road with 40#. Every 30 minutes do a light jog for 3 minutes

 

PM:
Swim 50m in pool @ 90% effort
Rest 60sec
x 25
+
Rest 10min
+
Hold breath with hand on pool deck and face under water as long as possible, rest 3min x 3 (done with lifeguard supervision)

 

 - ruck walk: slightly faster pace than last week, but still walking, and still not difficult
- swim pace should be tough but sustainable

 

Day 3

AM:
Glute activation 2: 3 sets of 10 each side
+
A: Build to a 4RM back squat, rest as needed
B: Seated behind-the-neck press @ 30X1 x 5-7, rest 2:30 x 4
C: Good mornings @ 31X1 x 7-9, rest 2min x 4
D1: Trap-3 raise @ 3011 x 6-8, rest 45sec between arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 5, rest 45sec x 3

 

PM:
EMOM 10min
odd- 100m heavy prowler push
even- 8 burpee box jumps 24"
+
Rest 10min
+
EMOM 10min
odd- 12 burpees AFAP
even- 50m sprint x 2

 

Notes:
- Glute activation 2: video
- 2nd EMOM dig deep each set, breath deep through the belly for remainder of each minute

 

Day 4

2min AMRAP @ 80-90% effort
15 jumping lunges
10 kipping pull ups
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
5 heavy push press
Row 250m
Rest 3min
x 3
+
4min AMRAP @ 80-90% effort
10 walking lunges with 135# BB, front rack
100M bear crawl
x 3

 

notes:
- general, dynamic, and specific warm up: touch on all the modalities when doing the warm up

Day 5

AM:
30min easy swim
60min easy run

 

PM:
Warm up: 30 light TGUs with perfect form
+
A1: Standing press @ 31X1 x 3-5, rest 20sec x 4
A2: 60sec FLR on rings, rest 2min x 4
B1: AMRAP BW pull ups (-2), rest 10sec
B2: Row 500m hard, rest 3min x 3
C: Deadbug level 4 x 3411 x 10-15/side, rest 90sec x 3
+
20 burpees AFAP
Row 300m HARD
Rest 8min
x 5

 

 notes:
- keep the swim as easy as possible, especially if you're a bad swimmer, focus on technique
- FLR on rings: video
- deadbug level 4: video

 

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

 

 

Week 5, Day 1

Warm up: 3 rounds: 20 OH walking lunges w/ 45# Bar, row 150m, 10 sit ups
+
A: Build to a 3RM concentric-only deadlift
B1: Weighted pull up @ 32X1 x 2-3; rest 60sec x 3
B2: AMRAP straight arm lat pull downs 60lbs; rest 2min x 3
C: Cable pull throughs @ 31X3 x 6-8; rest 60sec x 3
+
EMOM 8 minutes
odd - 20 jumping lunges
even - sprint 120m

 

notes:
- straight arm lat pull down, done from standing position with arms straight out in front, pull down to thighs, FEEL your lats
- stay tall on the jumping lunges, get comfortable with the burn

 

Day 2

AM:
3-hour moderate walk on gravel road 40#. Every 30 minutes, light jog for 3 minutes.

PM:
Swim 100m in pool @ 90% effort
Rest 2min
x 4
Rest 5min
x 2

 

- Ruck walk, slightly faster pace than last week, still walking, and still not difficult - swim pace should be tough but sustainable

 

Day 3

AM:
Glute activation 2: 3 sets of 12 each side
+
A: back squat x 5,3,1,5,3,1; rest 3min
B: seated behind-the-neck press @ 30X1 x 4-6; rest 2:30 x 3
C: good mornings @ 31X1 x 6-8; rest 2min x 3
D1: trap-3 raise @ 3011 x 5-7; rest 45sec b/t arms x 3/arm
D2: tabata sit ups 20sec on/10sec off x 6; rest 45sec x 2

PM:
EMOM 10min
odd- 10 burpee broad jumps
even- 8 strict pull ups

 

Notes:
- Glute activation 2: video
- 2nd EMOM dig deep each set, breath deep through the belly for remainder of each minute
- Second wave of back squat, heavier than the first
- Less volume than last week, keep the intensity up

 

Day 4

2min AMRAP @ 80-90% effort
Row 150m
10 wall ball
Rest 2min
x 4
+
3min AMRAP @ 80-90% effort
30 double unders
10 kettlebell swings, 2 pood
Rest 3min
x 4

 

notes:
- general, dynamic, and specific warm up. Touch on all the modalities when doing the specific warm up

 

Day 5

AM:
30min easy swim
80min easy run

 

PM:
Warm up: 30 light TGU with perfect form
+
A1: standing press @ 31X1 x 2-4; rest 20sec x 3
A2: 60 seconds FLR on rings; rest 2min x 3
B1: AMRAP bodyweight pull ups (-2); rest 10sec
B2: row 500m hard; rest 3min x 3
C: deadbug level 4 x 3411 x 10-15/side; rest 90sec x 2
+
25 burpees AFAP
Row 350m HARD
Rest 8 minutes
x 3

 

notes:
- Keep the swim as easy as possible, especially if you're a bad swimmer, focus on technique.
- FLR on rings: video
- deadbug level 4: video

 

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

 

 

Week 6, Day 1

Build to a 1RM high bar back squat, rest as needed
+
Build to a 1RM pull up, rest as needed
+
Find your 200m max farmer's carry w/ DB's

 

notes:
- must walk during farmer's carry, no running

 

Day 2

Swim 400m for best possilbe time

 

notes:
- done in pool, without touching or pushing off sides

 

Day 3

Build to a 2RM deadlift NOT touch and go, rest as needed
+
8 rounds of Tabata sit ups 20 seconds on/10 sec off
+
Find your 8RM trap-3 Raise @ 3010

 

Day 4

10km run for best possible time

 

notes:
warm up aerobically, with some good lower body dynamic range of motion

 

Day 5

Build to a 1RM press, rest as needed
+
13km ruck with 70lbs for time

 

notes:
- Know your limitations. If you feel an injury coming on, hold back, there is lots more rucking volume work to come. 

 

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

 

 

Week 7, Day 1

Warm up:
-Side plank on elbow with 10 leg lifts x 3/side
+
A1: back squat @ 31X1 x 8-10, rest 60 seconds x 3
A2: press @ 21X1 x 8-10, rest 60sec x 3
B: push press x 3.3.3.3; rest 10sec between clusters, rest 3min x 3
C: standing pallof press x 10-12, rest 70sec x 3, hold the extended position for 4 seconds each rep
+
7 minutes AMRAP @ 90% effort:

  • 20 40# overhead sandbag lunges
  • 3 wall walks
  • Run 150m

 

notes:
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 7min AMRAP is there to teach you that you always have something left in the tank, try to hit this shortly after finishing the pallof press

 

Day 2

AM:

  • 15min swim @ 70% effort
  • 25min bike @ 70% effort
  • 25min run @ 70% effort
  • 30min run w/ 40# ruck in fatgiues

 

PM:
2km run @ 80-90% effort
+
Rest 8min
+
8min AMRAP @ 80-90% effort

  • 20 push ups
  • 6 strict pull ups
  • 10 back extensions
  • 8 forward rolls

+
30 four-count flutter kicks, rest 60sec x 3

 

notes:

- AM workout done at sustainable pace

 

Day 3

AM
Warm up:
- 3 Sets of side leg raises, 10 forward and 10 backwards each side
+
A1: prowler push 50m hard and heavy, rest 60sec x 4
A2: hang power cleans x 8-10, rest 90sec x 4
B: deadlifts x 3.3.3.3, rest 10sec between clusters, rest 3min x 3
C: single-arm standing DB bent-over rows @ 31X2 x 8-10, rest 60sec between arms x 3/arm
+
10sec airdyne or sprint @ 95-95%, rest 1:50 x 3

 

PM
35min airdyne @ Z1 pace, stopping every 5 minutes to complete 1 rope climb 20ft

 

notes:
- Airdyne sprints: 85-90%, if it makes you sick you're going a little bit too hard, if you think it's not at all hard because it's only 10sec, learn to dig deeper

 

Day 4

AM:
10min EMOM
odd - 16 box jump step downs 24"
even 160ft farmer's carry 80lbs/hand
+
Rest 6min
+
10min EMOM
odd- row 12 cals
even- 150ft buddy carry

PM
90min ruck with 70#'s on gravel road while carrying a 10# sledge hammer at the low ready position using both hands
+
10min swim with ruck as flotation device

 

notes:
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats

 

Day 5

Warm up:
- 3 sets of 10 clamshells each side
+
A1: stiff-legged deadlifts @ 30X2 x 8-10, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 6-8, rest 45sec x 4
B: RFESS @ 3010 x 10-12, rest 60sec between legs x 3/leg
C1: 2pood KB Swings x 20-30, rest 60sec x 3
C2: 20-30 wall ball, 20#/10ft, rest 60sec x 3
D: band pull-aparts @ 3032 x 8-10, rest 70sec x 3
+
Row 10min

 

Cool Down

 

notes:
- do body weight only dips if necessary
- stay true to tempo on RFESS

 

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

 

 

Week 8, Day 1

Warm up:
- Side plank on elbow with 11 leg lifts x 3/side
+
A1: back squat @ 31X1 x 7-9, rest 60sec x 3
A2: press @ 21X1 x 7-9, rest 60sec x 3
B: push press x 2.2.2.2.2; rest 10sec between clusters, rest 3min x 3
C: standing Pallof press x 11-13, rest 70sec x 3 - hold the extended position for 4 seconds each rep
+
7min AMRAP @ 90% effort
20 four-count flutter kicks
5 man-makers with 30lb DBs
10 medicine ball cleans

 

notes:
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 7min AMRAP is there to teach you that you always have something left in the tank, try to hit this shortly after finishing the Pallof press

 

Day 2

AM:
15min swim @ 70% effort
30min bike @ 70% effort
30min run @ 70% effort
40min run with 40# ruck in fatgiues

 

PM:
Run 500m @ 80-90% effort
Walk 2:30
x 5
+
Rest 8min
+
8min AMRAP @ 80-90% effort
10 Clapping push ups
10 ring rows
10 stiff-legged deadlifts 135#
10 no-push-up burpee broad jumps
+
Rest 3min
+
Hollow holds 20sec, rest 30sec x 3

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm up:
- 3 sets of side leg raises from all fours, 12 forward and 12 backwards per side
+
A1: prowler push 60m hard and heavy, rest 60sec x 4
A2: hang power cleans x 7-9, rest 90sec x 4
B: deadlifts x 2.2.2.2.2, rest 10sec between clusters, rest 3min x 3
C: single-arm standing DB bent-over rows @ 31X2 x 7-9, rest 60sec between arms x 3/arm
+
10sec airdyne or sprint @ 95-98%, rest 1:50 x 4

 

PM
40min airdyne @ Z1 pace
- every 5min complete 1 rope climb 20ft OR if you can complete 2 strict ring muscle ups

 

notes:
- Airdyne sprints: tough but not all out, if it makes you sick you're going a little bit too hard, if you think it's not at all hard because it's only 10 seconds then work harder

 

Day 4

AM:
11min EMOM
odd - 16 box jump step downs 24"
even 180ft farmer's carry 80lbs/hand
+
Rest 6min
+
11min EMOM
odd- row 12 cals
even- 80 foot dummy drag

PM
2 hour ruck with 70#'s on gravel road while carrying a 10# sledge hammer at the low ready position with both hands
+
12min swim with ruck as flotation device @ 70% effort

 

notes:
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats

 

Day 5

Warm up:
- 3 sets of 12 clam shells each side
+
A1: stiff-legged deadlifts @ 30X2 x 7-9, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 5-7, rest 45sec x 4
B: RFESS @ 3010 x 9-11, rest 60sec between legs x 3/leg
C1: 20-30 KB thrusters 7lbs/hand, rest 60sec x 3
C2: 20-30 burpees, rest 60sec x 3
D: band pull-aparts @ 3032 x 9-11, rest 70sec x 3
+
Row 12min

 

Cool down

 

notes:
- Do body weight only dips if necessary
- Stay true to tempo on RFESS

 

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

 

 

Week 9, Day 1

Warm up:
- Side plank on elbow with 12 leg lifts x 3/side
+
A1: back squat @ 31X1 x 6-8, rest 60sec x 3
A2: press @ 21X1 x 6-8, rest 60sec x 3
B: push press x 3.3.3; rest 10sec between clusters, rest 3min x 3
C: standing Pallof press x 12-15, rest 70sec x 3 - hold the extended position for 4 seconds each rep
+
8min AMRAP
10 forward rolls

5 deadlifts @85% 1RM

20 wall ball

Sprint 50m X2

 

notes:
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 8min AMRAP is there to teach you that you always have something left in the tank, try to hit this shortly after finishing the Pallof press

 

Day 2

AM:
20min swim @ 70% effort
35min bike @ 70% effort
35min run @ 70% effort
45min run with 40# ruck in fatgiues

 

PM:
Run 500m @ 80-90% effort
Walk 2:30
x 6
+
Rest 8min
+
8min AMRAP @ 80-90% effort
20 push ups
20 BW squats
20 box jump step-downs
150' farmer's carry with 2X80lbs
+
Rest 3min
+
15 hollow rocks, rest 30sec x 3

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm up:
- 3 sets of hip thrusts with barbell
+
A1: prowler push 40m hard and heavy, rest 60sec x 5
A2: hang power cleans x 5-7, rest 90sec x 5
B: deadlifts x 2.2.2.2, rest 10sec between clusters, rest 3min x 3
C: single-arm standing DB bent-over rows @ 31X2 x 5-7, rest 60sec between arms x 3/arm
+
10sec airdyne or sprint @ 95-98%, rest 1:50 x 6

 

PM
50min airdyne @ Z1 pace
- every 5min run sideways 50m in "fighter stance"

 

notes:

- Hip thrusts: back on bench, feet on floor

- Airdyne sprints: tough but not all out, if it makes you sick you're going a little bit too hard, if you think it's not at all hard because it's only 10 seconds then work harder

 

Day 4

AM:
12min EMOM
odd - 20 medicine ball slams 20#
even 20 jumping lunges
+
Rest 6min
+
12min EMOM
odd- 20 calpping push ups
even- 15 4-count mountain climbers

PM
3 hour ruck with 70#'s on gravel road while carrying a 10# sledge hammer at the low ready position with both hands
+
15min swim with ruck as flotation device @ 70% effort

 

notes:
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats

 

Day 5

Warm up:
- 3 sets of 12 clam shells each side
+
A1: stiff-legged deadlifts @ 30X2 x 6-8, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 4-6, rest 45sec x 4
B: RFESS @ 3010 x 8-10, rest 60sec between legs x 3/leg
C1: 20-30 KB thrusters 1/5pood/hand, rest 60sec x 3
C2: 15-20 no push up burpee box jump 24", rest 60sec x 3
D: band pull-aparts @ 3032 x 10-12, rest 70sec x 3
+
Jog 12min

 

Cool down

 

notes:
- Do body weight only dips if necessary
- Stay true to tempo on RFESS

 

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

 

 

Week 10, Day 1

Warm-Up:
- 3 sets of 12 Kneeling Squats 185#
+
A1: Back Squat @ 31X1 x 5-7; rest 60sec x 4
A2: Press @ 21X1 x 5-7; rest 60sec x 4
B: Push Press x 2.2.2.2; rest 10sec b/t clusters; rest 3min x 3
C: One-Legged Standing Pallof Press x 8-12; ret 70sec x 3 - Hold the extended position for 4 seconds each rep
+
8min AMRAP
10 35# DB Single Arm Overhead Walking Lunges L
10 35# DB Snatch L
10 35# DB Single Arm Overhead Walking Lunges R
10 35# DB Snatch R
Airdyne 0.3 miles

 

notes:
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 7min AMRAP is there to teach you that you always have something left in the tank, try to hit this shortly after finishing the Pallof press

 

Day 2

AM:
20min Swim @ 70% effort
40min Bike @ 70% effort
40min Run @ 70% effort
50min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 6
+
Rest 8min
+
9min AMRAP @ 80-90% effort
100m Bear Crawl
Run Backwards 100m
20 Burpee Broad Jumps
20 HR Push-Ups
+
Rest 3min
+
40 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm-Up:
- 3 sets of Horizontal Hip Thrusts with Barbell
+
A1: Prowler Push 40m Hard and Heavy; rest 60sec x 5
A2: Hang Power Cleans x 5-7; rest 90sec x 5
B: Deadlifts x 2.2.2.2 ; rest 10sec b/t clusters; rest 3min x 3
C: Single Arm Standing DB Bent Over Rows @ 31X2 x 5-7; rest 60sec b/t arms x 3/arm
+
10sec AD or Sprint @ 95-98%; rest 1:50 x 6

 

PM
40min airdyne @ Z1 pace
- every 5min complete 1 rope climb 20ft OR if you can complete 2 strict ring muscle ups

 

notes:
- Airdyne sprints: tough but not all out, if it makes you sick you're going a little bit too hard, if you think it's not at all hard because it's only 10 seconds then work harder

 

Day 4

AM:
12min EMOM
odd - 20 Medicine Ball Slams 20#
even - 20 Jumping Lunges
+
Rest 6min
+
12min EMOM
odd- 20 Clapping Push-Ups
even- 15 4- Count Mountain Climbers

 

PM

3 Hour Ruck w/ 70#'s on Gravel Road while carrying
a 10# sledge hammer at the low ready position, both hands
+
15min Swim w/ Ruck as Flotation Device @ 70% effort

 

notes:
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats

 

Day 5

Warm up:
- 3 sets of 12 clam shells each side
+
A1: stiff-legged deadlifts @ 30X2 x 6-8, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 4-6, rest 45sec x 4
B: RFESS @ 3010 x 8-10, rest 60sec between legs x 3/leg
C1: 20-30 KB thrusters 1/5pood per hand, rest 60sec x 3
C2: 15-20 NPUBBJ 24", rest 60sec x 3
D: band pull-aparts @ 3032 x 10-12, rest 70sec x 3
+
Jog 12min

 

Cool down

 

notes:
- Do body weight only dips if necessary
- Stay true to tempo on RFESS

 

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

 

 

Week 11, Day 1

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace
- will do a shorter swim/bike/run/ruck next week at higher intensity
- choose AM effort based on how you feel, if you're feeling great, go for 90%, if not so
much, hold off to 80% and save your energy for next week

 

Day 2

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm-Up:
- 3 sets of 10 Horizontal Hip Thrusts with Barbell - Moderate Weight
+
A1: Prowler Push 40m Hard and Heavy @ 110%; rest 60sec x 3
A2: Hang Power Cleans x 4-6; rest 90sec x 3
B: Deadlifts x 2.2.2 ; rest 10sec b/t clusters; rest 3min x 3
C: Single Arm Standing DB Bent Over Rows @ 31X2 x 4-6; rest 60sec b/t arms x 3/arm
+
10sec AD or Sprint @ 100%; rest 1:50 x 4

PM
25min AD @ Z1 pace
- every 5min, get off and perform 10 Forward Rolls (5/shoulder)

 

notes:
- Horizontal Hip Thrusts, feet on ground, upper back on bench

- Hang power cleans, keep a neutral back, knees back, load the hamstrings, get some coaching if needed
- AD sprints all out

 

Day 4

AM:
8min EMOM
odd - 20 Medicine Ball Slams 20#
even - 20 Jumping Lunges
+
Rest 6min
+
8min EMOM
odd- 20 Clapping Push-Ups
even- 15 4- Count Mountain Climbers

PM
2 Hour Ruck w/ 70#'s on Gravel Road while carrying
a 10# sledge hammer at the low ready position, both hands
+
20min Swim w/ Ruck as Flotation Device @ 70% effort

 

notes:
- very similar to last week with last volume, note how your differences in results
- Ruck walk done at moderate pace
- moderate swim with ruck, learn to pack it so it floats
- medicine ball slams, don't bend at waist but rather extend, as you would in the triple extension of a clean
- big, fast strides for mountain climbers, hands on a 18" box, arms straigth

 

Day 5

Warm-Up:
- 3 sets of 12-14 clam shells each side
+
A1: Stiff Legged Deadlifts @ 30X2 x 5-7; rest 45sec x 3
A2: Wtd Ring Dips @ 31X2 x 3-5; rest 45sec x 3
B: RFESS @ 3010 x 6-8; rest 60sec b/t legs x 3/leg
C1: 10-20 KB Thrusters 2pd/hand; rest 60sec x 3
C2: 15-20 NPUBBJ 24"; rest 60sec x 3
D: Band Pull Aparts @ 3032 x 10-12; rest 70sec x 3
+
5min Walk Cool Down

 

notes:
- do body weight only dips if necessary
- stay true to tempo on RFESS
- NPUBBJ: No Push-Up Burpee Box Jump
- increase loads from last week if possible

 

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

 

 

Week 12, Day 1

A: build to a 3RM back squat
B: build to a 3RM press
+
Perform 20min of Z1 work, you choose the modality

 

notes:
- little to no pause between reps for the 3RM tests, but 2-3 seconds is okay

 

Day 2

"90min run w/40# ruck for best possible time
+
10min Z1 swim

 

notes:
- warm up appropriately for 90min ruck

 

Day 3

Find your 200m max dumbbell farmer's carry
+
A: build to a 3RM touch-and-go deadlift, rest as needed
+
400m sprint for best possible time

 

notes:
- moderate walk pace for farmer's carry, no running
- rest as needed between attempts
- sprint should empty the tank

 

Day 4

TEST:

5 rounds for time:

  • row 350m
  • 12 burpee pull ups
  • 8 wall walks

 

notes:
- dig deep and empty the tank
- note your strategy going into the event, what changed, and what you would have done differently in the end

 

Day 5

60min hike: easy pace

 

notes:
- Spend the hike thinking about the next three months of the program. What you need to do in terms of your mental game and personal attributes to be ready for selection?
- Make sure your nutrition and sleep are dialed in for the last three month cycle. We will be doing a mini-selection in six to eight weeks that will last two to four days.

 

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

 

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