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

Wes Kennedy


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:



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


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

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


- 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

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


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



- AM workout done at sustainable pace


Day 3

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, 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


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



- 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

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

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


- 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


- 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.


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