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Special Operations Forces Selection PT Preparation Week 2, Day 2 After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Â Set the pace for as fast you can and try to better the standard and the time of […]
Special Operations Forces Selection PT Preparation, Week 1, Day 4 Continue to prep for the UBRR and focus on some speed work today with some shorter runs for time. Speed work will help with your endurance and explosion. Work on the perfect form when doing your exercises. The cadre at Selection are meticulous in grading […]
Special Operations Forces Selection PT Preparation Week 1 Day 3 We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there […]
Special Operations Forces Selection PT Preparation Week 1, Day 2 Back to the gym today, with our Wednesday work out and then practice our shuttle run to build up some explosion and lateral quickness. Try to limit the time between sets to 30 seconds or less Training: More Preparation for the UBRR: 3 x 12 Lat […]
Special Operation Forces Selection PT Preparation Week 1, Day 1 How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you have a lot of work to do. What we’re […]
Special Operations Forces Selection PT Preparation 11.27.2017 Today we’re going to see where our fitness level is by using a test using the new Special Operations Upper Body Round Robin (UBRR) Fitness Test. It measures functional fitness for the Special Operators much better than the traditional PT test. Pushups: (1min)      40 minimum +2 points for […]
Special Operations Forces Selection PT Preparation 11.22.2017 Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More […]
Special Operations Forces Selection PT Preparation 11.21.2017 Warmer day on Tuesday starts with Leg Day at the gym followed by a 4-mile run. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats, lunges and the sled followed by a four-mile run Training: Continue to prep for the […]
Special Operations Forces Selection PT Preparation 11.20.2017 We’re going to kick Monday and the new week off right, and we’ll do it with a UBRR preparation. Start off with pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run. Remember to stay hydrated and mark your progress in […]
Special Operations Forces Selection PT Preparation 11.19.2017 Sunday morning rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can for 6 miles without running. Stretch well both before and after the event. Remember to still push water during […]
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