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 10, Day 1

- 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; 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


- 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

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

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


- AM workout done at sustainable pace



Day 3

- 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 ; 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


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


- 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 Clapping Push-Ups
even- 15 4- Count Mountain Climbers



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


- 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


- 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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