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

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:

 

 

Download Phase 3 Special Forces Prep: Endurance, Rucking, and Swimming 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 1, Day 1

AM
50min EMOM

  • Min 1-10: 2 Heavy CGBP
  • Min 11-20: 3 Tough Strict HSPU (adjust deficit to challenge
  • accodingly)
  • Min 21-30: 10sec Sled Push Tough but Sustainable
  • Min 31-40: 3 Tough Thrusters
  • Min 41-50: 15sec Row Sprint @ 90% effort

 

PM
20min swim @ Z1 pace
+
Accumulate 2min treading water with a 20# brick, easy intervals

 

Notes:
- CGBP is close grip bench press. Place your hands approximately 16" apart.
- HSPU: hand stand push-ups, done against a wall
- sled push: arms straight
- Thruster weight should be tough but sustainable. Start with less than you think you should and increase as you go, rather than go too heavy and have to drop weight.
- row sprint: tough but sustainable

 

Day 2

AM:
20min AMRAP @ 85% effort

  • 10 hand release push ups
  • 10 sit ups
  • 10 prisoner lunges
  • 10 forward rolls (alternate shoulders)
  • 10 double unders

 

PM
A two-hour ruck with 75lb pack on gravel road while carrying a 10lb sledge hammer at the low ready position using both hands.

 

Notes:
- prisoner lunges: walking lunges with hands behind head and elbows back
- If you can't do double unders, learn them. If you don't have a skipping rope, do lateral ski hops

 

Day 3

A: 3X back squat @ 3,3,3,3, rest 20sec between clusters, rest 2:30 between sets of clusters
B: 3X Pendlay rows x 10-12, rest 2min
C1: 3X wide grip pull ups, stop 1 rep short of failure, rest 20sec
C2: 3X straight arm lat pull downs x 10-12, rest 2min
D: accumulate 2min in the L-sit position
+
3 rounds for time:

  • 12 one-arm overhead walking lunges with 25lb DBs
  • 12 burpee pull ups

 

Notes:
- Re-rack the bar between back squat clusters.
- Pendlay rows: no hip or back swing involved, pull each rep from the ground to the sternum, then lower back down over 2 seconds
- No "chinnin" on the pull ups, keep your head and neck neutral.
- active shoulders for the overhead lunges

 

Day 4

AM

3 rounds:

  • Run 10min @90% effort
  • Walk 10min

 

PM

  • 30min swim @ Z1 pace
  • 30min bike @ Z1 pace
  • 30min jog @ Z1 pace
  • 30min ruck walk with 40lbs @ Z1 pace

 

Notes:
- AM workout is tough but sustainable
- PM workout: leave the ego at the door

 

Day 5

A: 3X front-racked walking barbell lunges x10-12, rest 2:30
+
12min EMOM with a 20-30lb weighted vest

  • odd - 50sec step ups
  • even- 15-20 hand release push ups

+
Rest 8min
+
12min EMOM

  • odd - 2 TGU, heavy
  • even - 15-20 2-pood kettlebell swings

+
Walk10min, easy pace

 

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

Week 2, Day 1

AM
50min EMOM

  • 1-10: 3 Heavy CGBP
  • 11-20: 3-4 tough strict HSPU
  • 21-30: 12 second sled push
  • 31-40: 4 tough thrusters
  • 41-50: 15sec row sprint @ 90% effort

 

PM
25min swim @ Z1 pace
+
Accumulate 2:30 treading water with a 20# brick, moderate intervals

 

Notes:

  • For the close grip bench press, place your hands approximately 16" apart.
  • HSPU: do these against a wall
  • Sled push: keep your arms straight
  • Thruster weight should be tough but sustainable, go less than you think and you can increase as you go, rather than go too heavy and drop weight

Day 2

AM:
20min AMRAP @ 85% effort

  • 10 clapping push ups
  • 10 GHD sit ups
  • 10 30" box jumps
  • 100m bear crawl
  • 10 ski jumps over erg

 

PM
2:30:00 ruck with 75lbs on gravel road while carrying a 10# sledge hammer at the low ready
position with both hands

 

Notes:

  • moderate pace for ruck march
  • steady pace throughout on AMRAP

 

Day 3

A: Back Squat @ 2.2.2.2.2; rest 20sec b/t clusters; rest 2:30 x 3
B: Pendlay Rows x 9-11; rest 2min x 3
C1: AMRAP Wide Grip Pull-Ups (-1); rest 20sec x 3
C2: Straight Arm Lat Pull Downs x 9-11; rest 2min x 3
D: Accumulate 2minutes in the Hanging L-Sit position
+
3 Rounds for time
8 Wall Walks
8 TGU 1.5pd

 

Notes:

  • re-rack the bar between back squat clusters
  • Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
  • no "chinnin" on the pull-ups, head neutral

 

Day 4

AM
Run 11min @90% effort
Walk 10min
x 3

 

PM
30min swim @ Z1 pace
35min bike @ Z1 pace
35min jog @ Z1 pace
35min ruck walk with 40lbs @ Z1 pace

 

Notes:
- AM workout is tough but sustainable
- PM workout, leave the ego at the door

 

Day 5

A: Front-racked barbell walking lunges x 12-14, rest 2:30 x 3
+
14min EMOM

  • odd - 50sec step ups with 20-30lb weighted vest
  • even- 15-20 hand release push ups with the same weighted vest

+
Rest 8min
+
12min EMOM

  • odd- 7 Burpee pull ups
  • even- 15 goblet squats with a 100lb DB

+
Walk 11min easy pace

 

Notes:

  • For the goblet squats, stay as upright as possible and keep the DB tight into your chest.

 

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

Week 3, Day 1

AM
50 minute EMOM

  • 1-10: 4 heavy close grip bench press
  • 11-20: 4 tough strict HSPU (adjust deficit to challenge accordingly)
  • 21-30: 15 seconds backward sandbag drag - hard and heavy but sustainable
  • 31-40: 5 tough power cleans
  • 41-50: sprint 100m @ 90% effort - tough but sustainable

PM

30 minute swim @ Z1 pace

+
Accumulate 3 minutes in moderate intervals of treading water with a 20lb brick

 

Notes:

  • For the close grip bench press, place your hands approximately 16" apart.
  • HSPU: do these against a wall

 

Day 2

AM
20 minute AMRAP @ 85% effort

  • 50 double unders
  • 200m run
  • 40 push ups
  • 15 pull ups
  • 15 back extensions

 

PM
3 hour ruck with 75lbs on gravel road while carrying a 10lb sledge hammer at the low ready
position

 

Notes:

  • moderate pace for ruck march
  • steady pace throughout on AMRAP

 

Day 3

A: back squat @ 2,2,2,2, resting 20 seconds between clusters, rest 2:30 between rounds x 3
B: Pendlay rows x 8-10, rest 2 minutes x 3
C1: AMRAP wide grip pull ups: do one fewer than your max, rest 20 seconds x 4
C2: straight arm lat pull downs x 8-10, rest 2:00 x 4
D: 10-16 windshield wipers, rest :90 x 3
+
3 rounds for time woth 20lb vest:
15 burpees
15 95lb thrusters

 

Notes:

  • re-rack the bar between back squat clusters
  • Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
  • no "chinnin" on the pull-ups, head neutral

 

Day 4

AM
Run 12min @90% effort
Walk 10min
x 3

 

PM
30min swim @ Z1 pace
40min bike @ Z1 pace
40min jog @ Z1 pace
40min ruck walk woth 40lb pack @ Z1 pace

 

Notes:

  • AM workout is tough but sustainable
  • PM workout, leave the ego at the door

 

Day 5

A: front-racked barbell walking lunges x 14-16, rest 2:30 x 3
+
16min EMOM

  • odd - 50sec step ups with a 20-30lb weighted vest
  • even- 15-20 hand release push ups with the weighted vest

+
Rest 8min
+
12min AMRAP

  • 3 hang power clean 135#
  • 3 deadlift 135#
  • 3 24" box jumps
  • 6 hang power clean 135#
  • 6 deadlift 135#
  • 6 24" box jumps
  • 9...
  • 9....
  • 9....
  • 12...
  • 12...
  • ............

+
Walk 12min easy pace

 

Notes:

  • 100% effort on the 12 minute AMRAP

 

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

Week 4, Day 1

AM
50min EMOM

  • 1-10: 5 heavy push press
  • 11-20: heavy Pendlay rows
  • 21-30: 10 sandbag over shoulder cleans with an 80lb sandbag
  • 31-40: 8 moderate deadlifts
  • 41-50: 50m sprint @100%

 

PM
35min swim @ Z1 pace
+
Accumulate 3:30 treading water with a 20lb brick, moderate intervals

 

Day 2

AM:
25min AMRAP @ 85% effort

  • 10 sandbag squats, left shoulder, 80lbs
  • 25 double unders
  • 10 sandbag squats, right shoulder, 80lbs
  • run 200m
  • 10 sandbag push press

 

PM
3:30:00 ruck with 75lbs on gravel road while carrying a 10lb sledge hammer at the low ready
position with both hands

 

Notes:

  • moderate pace for ruck march
  • steady pace throughout on AMRAP

 

Day 3

A: Back Squat @ 1,1,1,1,1, rest 20 seconds between clusters, rest 2:30 between rounds, X3
B: Pendlay eows x 7-9, rest 2 minutes, X4
C1: AMRAP wide grip pull ups (-1), rest 20 seconds, X4
C2: straight arm lat pull downs X7-9, rest 2 minutes, X4
D: 12-18 windshield wipers, rest 90 seconds, X3
+
3 rounds for time with a 20lb vest

  • 2 minutes continuous 18" step ups with a 20lb DB in each hand
  • 2 minutes AMRAP double unders
  • 2 minutes rowing

 

Notes:

  • re-rack the bar between back squat clusters
  • Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
  • no "chinnin" on the pull-ups, head neutral

 

Day 4

AM
Run 13min @90% effort
Walk 10min
x 3

 

PM
30min swim @ Z1 pace
45min bike @ Z1 pace
45min jog @ Z1 pace
45min ruck walk with 40lbs @ Z1 pace

 

Notes:
- AM workout is tough but sustainable
- PM workout, leave the ego at the door

 

Day 5

A: Front-racked barbell walking lunges x 14-16, rest 2:30 x 3
+
16min EMOM

  • odd - 50 seconds step ups with 20-30lb weighted vest
  • even- 15-20 hand release push ups with the same weighted vest

+
Rest 8min
+
12min AMRAP

3 hang power cleans @135lbs

3 deadlifts @135lbs

3 24" box jumps

6 hang power cleans @135lbs

6 deadlifts @135lbs

6 24" box jumps

9 hang power cleans @135lbs

9 deadlifts @135lbs

9 24" box jumps

12 hang power cleans @135lbs

12 deadlifts @135lbs

12 24" box jumps

+

Walk 12min easy pace

 

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

AM
8 push ups, 8 sit ups, 8 squats
Swim 50m @ 90% effort
Tread water :20 with a 20lb brick
Rest 2:00
x 10

 

PM
A: back squat x 5, rest 3:00 x 3-4
B: push press x 5, rest 3:00 x 3-4
C1: weighted pull ups x 5, rest 2:00 x 3-4
C2: weighted dips x 5, rest 2:00 x 3-4
D: 20 x 4-count flutter kicks, rest :60 x 3
+
10:00 bike @ Z1 pace

 

Day 2

AM:
10min AMRAP @ 90% effort

  • 6 push ups
  • 25m farmer's walk, 65lbs in left hand
  • 25m farmer's walk, 65lbs in right hand
  • 3 pull ups
  • 50m backward sandbag drag
  • Run 200m

Rest 10:00

x 2

 

PM
90:00 ruck walk with 90lb rucksack and 10lb sledgehammer at an easy pace

 

Day 3

AM
Bike 20min @ Z1 pace

 

PM
A: deadlift x 5;,rest 3:00 x 3-4
B: bent-over barbell rows x 9-11, rest 2:30 x 3-4
C: jumping lunges x 14-16 unbroken and powerful, rest :40 x 3
C2: AMRAP calpping push ups, rest :40 X3
+
Accumulate 30 TGU at 1-1.5pood, NOT for time

 

Day 4

AM:

5 rounds:
Run 1km @ 90% effort
Walk 5:00

 

PM

3 rounds:

Bike 8:00 @ 90% effort
Walk 8:00

 

Notes:
- rest at least 6 hours between the end of your AM workout and start of your PM workout
- tough but sustainable pace throughout

 

Day 5

A: barbell front rack RFESS @ 3010 x 10-12, rest :90 between legs, 3X/leg
B: AMRAP 7:00: step ups while wearing a 25lb vest onto an 18" box, 90% effort
C1: 33% of max reps push ups, rest :15, x 5
C2: 33% of max reps sit ups, rest :15, x 5
C3: 33% of max reps pull ups, rest :15, x 5
C4: one set of unbroken 20lb wall ball shots to a 10' target, rest :45, x 5
+
10:00 jog @ Z1 pace

 

Notes:
- 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.

Week 7, Day 1

AM
9 push ups, 9 sit ups, 9 squats
Swim 50m @ 90% effort
tread water 20 seconds while holding a 20lb brick
Rest 2min
x 11

 

PM
A: back squat X4, rest 4:00, x 3-4
B: push press X4, rest 3:00, x 3-4
C1: weighted pull ups X4, rest 2:00, x 3-4
C2: weighted dips X4, rest 2:00, x 3-4
D: 23 x 4-count flutter kicks, rest :60 x 3
+
15min bike @ Z1 pace

 

Day 2

AM:
10min AMRAP @ 90% effort

  • 10 squats
  • 5 strict pull ups
  • 5 strict dips
  • 1 15' rope climb
  • 8 jumping lunges
  • 10 25lb wall ball shots to a 10' target
  • Run 200m
  • Rest 10min

x 2

 

PM
120:00 ruck walk at an easy pace with a 90lb ruck sack and 10lb sledgehammer

 

Day 3

AM
Bike 25:00 @ Z1 pace

 

PM
A:deadlift X4, rest 3:00, x 3-4
B: bent-over barbell rows X8-10, rest 2:30, x 3-4
C: jumping lunges x 16-18 unbroken and powerful, rest :40, x 3
C2: AMRAP clapping push ups, rest :40, x 3
+
Accumulate 30 TGU at 1-1.5 pood for quality reps, 2 unbroken per hand, alternating

 

Day 4

AM:
Run 1km @ 90% effort
Walk 4:45
x 6

 

PM
Bike 8:00 @ 90% effort
Walk 7:00
x 3

 

Notes:
- rest at least 6 hours between the end of your AM workout and the start of your PM workout
- tough but sustainable pace throughout

 

Day 5

A: barbell front rack RFESS @ 3010 x 8-10, rest :90 between legs x 3/leg
B: AMRAP 8:00 @ 90% effort: 25lb vest weighted step-ups to an 18" box
C1: 40% of max reps push ups, rest :15, x 4-5
C2: 40% of max reps sit ups, rest :15, x 4-5
C3: 40% of max reps pull ups, rest:15, x 4-5
C4: one set of 20lb wall ball shots to a 10' target, rest :55, x 5
+
15:00 jog @ Z1 pace

 

Notes:
- steady pace through out on the step ups
- set of wall ball shots ends when they stop being quick and powerful

 

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

Week 8, Day 1

AM

12 rounds:

  • 10 push ups/10 sit ups/10 squats
  • Swim 50m @ 90% effort
  • Tread water for :20 with a 20lb brick
  • Rest 2:00

PM
A: back sqaut x 3, rest 3:00 x 4
B: push press x 3, rest 3:00 x 4
C1: weighted pull ups x 3; rest 2:00 x 3-4
C2: weighted dips x 3, rest 2:00 x 3-4
D: 26 x 4-count flutter kicks, rest :60 x 3
+
20:00 bike @ Z1 pace

 

Day 2

AM

AMRAP 10:00 @ 90% effort

  • 8 burpees
  • 50m bear crawl
  • 2 man makers with 25lb dumbbells
  • Run 200m

Rest 10:00

 

Repeat

 

PM
2:30:00 walk at an easy pace while carrying a 90lb rucksack and 10lb sledge hammer

 

Day 3

AM
Bike 30min @ Z1 pace

 

PM
A: deadlift x 3, rest 3:00 x 3-4
B: bent-over barbell rows x 8-10, rest 2:30 x 3-4
C: jumping lunges x 18-20 unbroken and powerful, rest :40 x 3
C2: AMRAP clapping push ups, rest :40 x 3
+

3 rounds:

5 unbroken TGU L with 1pood, no rest
5 unbroken TGU R with 1 pood, rest :60

 

Day 4

AM:

5 rounds:

Run 1km @ 90% effort
Walk 4:00

 

PM

3 rounds:

Bike 8:00 @ 90% effort
Walk 6:00

 

Notes:

- wait at least 6 hours between the end of the AM workout and the start of the PM workout
- maintain a tough but sustainable pace throughout

 

Day 5

A: barbell front rack RFESS @ 3010 x 6-8, rest :90 between legs x 3/leg
B: step ups to 18" box while wearing a 25lb weight vest - AMRAP 9:00 @ 90% effort
C1: 45% of max reps push ups, rest :15 X4-5
C2: 45% of max reps sit ups, rest :15 X4-5
C3: 45% of max reps pull ups, rest :15 X4-5
C4: one unbroken set of wall ball shots to a 10"' target using a 20lb ball, rest :70 X5
+
20:00 jog @ Z1 pace

 

Notes:
- steady pace through out on the step ups
- stop your set of wall ball shots when you lose your quickness/explosiveness

 

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

Week 9, Day 1

AM:
10min AMRAP @ 90% effort 10 Slam Balls
10 Ring Rows
10 Back Extensions
Run 200m
Rest 10min
x2

 

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

 

Day 2

AM
Bike 35min @ Z1 pace

PM
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
x3

 

Day 3

AM:
Run 1km @ 90% effort Walk 3:30minutes
x5

PM
Bike 8minutes @ 90% effort Walk 5minutes
x3

 

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

- tough but sustainable pace throughout

 

Day 4

AM:
Run 1km @ 90% effort Walk 3:30minutes
x5

PM
Bike 8minutes @ 90% effort Walk 5minutes
x3

 

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

 

Notes:
- 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.

Week 10, Day 1

AM
Build to a 1RM Back Squat; rest as needed Build to a 1RM Push Press
+
AMRAP Push-Ups; 1 attempt
+
AMRAP Pull-Ups; 1 attempt
+
AMRAP Sit-Ups in 2 minute; 1 attempt

PM
Ruck Walk 2 hours @ Z1 pace with 100# Ruck and 10# Sledgehammer

 

Day 2

AM
Bike 45minutes @ Z1 pace

PM
Bike 60seconds @ 90% effort Walk 60 seconds
x5
+
Row 60seconds @ 90% effort Walk 60 seconds
x5
+
Run 60seconds @ 90% effort Walk 60 seconds
x5

 

Day 3

MINI SELECTION

 

1600
30minute Grinder
15 Wall Walks
40 Ring Rows
30 Sandbag Ground to Shoulder 80# 20 Burpee Broad Jumps
10 Bak Extensions

2000
Run 8km @ 90% effort

1000-0200 Sleep

 

Day 4

MINI SELECTION

 

0200
20min AMRAP
10 Hand Release Push-Ups 10 Sit-Ups
10 Squats

0800
In and Out x 3
Tread Water 60seconds w/ 20# Brick Swim 200m
x4

1400
7km Run to Gym
+
8 Rounds
10 Deadlifts 95# 10 Push Press 95# 10 Ring Rows
10 Toes to Bar
+
7km Run Home

1900 8km Ruck March 90#

2200-0200 Sleep

 

Notes:
- lots of carbs and protein after this (tubers, white rice, fruit) then go to

bed for a solid 10 hours

 

Day 5

MINI SELECTION

 

0200
Jog 60min @ easy pace

0800
15 Squats
15 Sit-Ups
15 Push-Ups
Hold top of Push-Up Position for 45sec
Swim 75m @ 90% effort
x5
+
Accumulate 3min Treading Water with 20# Brick for time

1400
5km Run to Gym with Backpack
+
Row 250m
100m Bear Crawl
Row 250m
100m Backwards Sandbag Drag 150lbs Row 250m
50 HR Push-Ups
Row 250m
70 Sit-Ups
Row 250m
+
5km Run Home with Backpack

1900
16km Ruck March 90#

2200-0200 Sleep

 

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

Week 11, Day 1

A: Build to a 1RM Clean Pull in 8minutes
B: Build to a tough 2RM Back Squat in 10min
C: Run 200m @ 95% effort; Walk 45seconds x 6 +
10min Bike @ Z1 pace

 

Day 2

AM
30min Jog @ Z1 pace
- every 5minutes perform 7 powerful

PM
60min Ruck Walk w/ 90# @ Moderate Pace

 

Day 3

EMOM 14min
odd- 5 Heavy Thrusters
even- 50% AMRAP Pull-Ups
+
Barbell Front Rack RFESS @ 31X1 x 10-12; rest 90sec b/t legs x 3/leg +
10min AD @ Z1 pace

 

Day 4

Run 2min @ 90% effort Walk 2min
x5
+

Walk 6min
+
Run 2min @ 90% effort Walk 2min
x5

 

Day 5

AM
30min Swim @ Z1 pacePM

 

A1: AMRAP Sit-Ups 30secs/ Rest 30sec x 4

A2: AMRAP Squats 30sec/ Rest 30sec x 4

A3: AMRAP HR Push-Ups/ Rest 30sec x 4

A4: AMRAP Ring Rows @ 1010/ Rest 30sec x 4

B: Sprint 100m @ 98% effort/ Walk 2:30 x 4

 

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

Week 12, Day 1

A: Build to a tough Deadlift in 10minutes NOT a 1RM
B: CGBP @ 31X1 x 5-6; rest 3min x 3-4
C: Wide Grip Wtd Pull-Ups @ 21X1 x 5-6; rest 3min x 3-4 +
10min AMRAP @ 90% effort
10 Push-Ups
10 Sit-Ups
5 Pull-Ups
25m Farmer's Walk R Arm 70#
25m Farmer's Walk L Arm 70#
Run 200m

 

Day 2

2hour Ruck Walk w/ 90# @ Moderate Pace

 

Day 3

EMOM 14min
odd- 5 Heavy Thrusters
even- 50% AMRAP Pull-Ups
+
Barbell Front Rack RFESS @ 31X1 x 8-10; rest 90sec b/t legs x 3/leg +
10min AD @ Z1 pace

 

Day 4

Run 2min @ 95% effort Walk 2min
x4
+

Walk 6min
+
Run 2min @ 95% effort Walk 2min
x4

 

Day 5

AM
Swim 50m @ 90% effort
Tread Water 20# Brick 20seconds Rest 60sec
x5

 

PM

 

A1: AMRAP Sit-Ups 30secs/ Rest 30sec x 4

A2: AMRAP Squats 30sec/ Rest 30sec x 4

A3: AMRAP HR Push-Ups/ Rest 30sec x 4

A4: AMRAP Ring Rows @ 1010/ Rest 30sec x 4

 

B: Sprint 100m @ 98% effort/ Walk 2:30 x 4

 

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

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