Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

SFOD-D V2 - WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SESSION 25: 2-A-Day SESSION 26 SESSION 27: 2-A-Day SESSION 28 SESSION 29 SESSION 30
Obj: Endurance Obj: Endurance Obj: Endurance - Obj: Long Ruck
AM SESSION: Intervals (Running), AM SESSION: Intervals (Step ups), Aerobic Base
Obj: Dead Lift, Hand Chassis Integrithy Obj: Endurance Strength, Chassis Training:
Release Push Up, Intervals (Heavy Integrity Training: (1) Ruck 16 miles off trail
Leg Tuck, Run Warm Up: Ruck) (1) Run 8 Miles at an over uneven, hilly
Intervals 4 Rounds Warm Up: Easy Pace terrain w/60# ruck +
10x Squats Warm Up: 3 Rounds Rubber rifle or
Warm up: 10x Push Ups 4 Rounds 10x Goblet Squat @ 25# "Easy" = you can speak 10# Sledge or 10#
3 Rounds 5x In-Place Lunges 10x Squats Dumbbell in full sentences while dumbbell. Work for 15
8x Trap Bar Dead Lift @ Run 100m 10x Push Ups 20x Step Ups running min/miles.
65/95# Instep Stretch 5x In-Place Lunges 5x ACFT Hand Release
4x ACFT Hand Release Run 100m Push Ups (2) Foam Roll Legs, Low Orienteer/Route Find, if
Push Ups Training: Instep Stretch Instep Stretch Back or garage gym Possible
4x 25m Shuttle (1) 2 Rounds because of the
8x Sit Ups Run 2 Miles a the "2-Mile (1) 2 Rounds Training: equipment (2) Foam Roll Legs, Low
Instep Stretch Interval Pace" using Ruck Run 3 Miles @ (1) 2 Rounds requirements. Back
Lat + Pec Stretch your SESSION 21, 6- 60#, at your "3-Mile Interval Pace Step Ups
Mile Run Finish Time Interval Pace" using based on your
Training: and the MTI Running your SESSION 22, SESSION 19
(1) 8 Rounds Calculator 10-Mile Ruck Run Assessment every 12
3x Deadlift - See Rest 12 Minutes Finish Time and the Minutes @ 45# Back
Loading Below between efforts MTI Rucking pack. Use a 16-18"
3rd World Stretch Calculator., Flat Step or Bench.
between Deadlift Sets (2) 15 Minute Grind .... Course
5x Sandbag Getup @ Rest 15 Minutes To get your Interval
Loading for Part (1): 60# (Alternate between efforts. Pace Step Ups…
Drop 10# from shoulders each round) Take SESSION 19, 30
SESSION 19’s ACFT 5x Sandbag Clean + (2) 2 Rounds min ute assessment
finishing 3RM load Press @ 60# Instep Stretch Max Reps, divide by 3
and use this load for Sandbag Hip Flexor Stretch and multiply by 1.2.
rounds 4-8. (see 15x Swing @ 20kg For example, if you
below & comments) kettlebell or 45# scored 550x Step Ups
Dumbbell ******************** on SESSION 19,
Round Reps Load PM SESSION: 550/3 = 183.3 = 184
1 3x 65% of "Grind" = work steadily, Obj: Endurance - (round up). 184 x 1.2
Finish Load not frantically, through Moderate Run = 220.8 or 221 (round
2 3x 75% of the exercises in this up).
Finish Load circuit for the Training:
3 3x 85% of prescribed time. (1) Run 5 Miles, So, set a repeating
Finish Load Moderate Pace countdown timer for
4-8 3x Finish (3) 2 Rounds 12 Minutes. On “Go”
Load - 10# Instep Stretch "Moderate" = do 221 x step ups @
Example for Part (1) - 5x Shoulder Dislocates Comfortable but not 45# as fast as
assume your Deadlift Foam Roll Hip easy possible. The faster
finishing load from Flexors, Low Back you finish, the more
SESSION 19 was rest you get before
150#. Below would be the next round begins.
your loading today:
Round Reps Load (2) 4 Rounds
1 3x 95# 5x Front Squat -
(150 X .65) Increase load each
2 3x 115# round until 5x is Hard,
(150 X .75) but Doable
3 3x 125# 8x Kneeling Curl to
(150 X .85) Press - Increase load
4-8 3x 140# each round until 8x is
(150-10#) hard, but doable
(2) 6 Rounds, Every 75 6x Pull Ups
Seconds Hip Flexor Stretch
30% ACFT Hand
Release Push Ups (3) 15 Minute Grind ....
from SESSION 19's 5x Sandbag Getup @
ACFT 60# (Alternate
shoulders each round)
(3) 6 Rounds, Every 75 5x Sandbag Clean +
Seconds Press @ 60#
30% Leg Tuck from Sandbag
SESSION 19's ACFT. 15x Swing @ 20kg
kettlebell or 45#
(4) 3 Rounds Dumbbell
Run 800m @ your
"800m Interval Pace" "Grind" = work steadily,
using your SESSION not frantically, through
19, ACFT 2-Mile Run the exercises in this
Time and the MTI circuit for the
Running Calculator prescribed time.
Rest 4 Minutes Between
Efforts (4) 2 Rounds
Instep Stretch
(4) 2 Rounds 5x Shoulder Dislocates
Toe Touch Complex Foam Roll Hip
Hip Flexor Stretch Flexors, Low Back

Comments:
Example for Parts (2) &
(3): Say your
SESSION 19 ACFT
Hand Release Push
Up score was 45.
30% of 45 = .3 x 45 =
13.5 or 14 push ups
(round up). Set a
repeating countdown
timer for 75 seconds.
On "go" complete 14
Hand Release Push
Ups. The faster you
finish, the more rest
you get before
beginning the next
round (at 75
seconds).

********************
PM SESSION
Obj: Endurance - Ruck
Run Intervals

Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
Run 100m
Instep Stretch

(1) 3 Rounds
Ruck Run 1 Mile @ 45#,
at your "1-Mile Interval
Pace" using your
SESSION 20, 3-Mile
Ruck Run Finish Time
and the MTI Rucking
Calculator., Flat
Course
Rest 8 Minutes between
efforts.

(2) 2 Rounds
Instep Stretch
Hip Flexor Stretch

<-- SFOD-D V2 - WEEK 6 SFOD-D V2 - WEEK 4 -->