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SFOD-D V2 - WEEK 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SESSION 13: 2-A-Day SESSION 14 SESSION 15: 2-A-Day SESSION 16 SESSION 17 SESSION 18
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 12 miles off trail
Leg Tuck, Run Warm Up: Ruck) (1) Run 7 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 Possible
4x 25m Shuttle (1) 3 Rounds
8x Sit Ups Run 2 Miles a the "2-Mile (1) 3 Rounds Training: (2) Foam Roll Legs, Low
Instep Stretch Interval Pace" using Ruck Run 3 Miles @ (1) 2 Rounds Back
Lat + Pec Stretch your SESSION 3, 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 4, 10- SESSION 1
(1) 8 Rounds Calculator Mile Ruck Run Finish Assessment every 12
3x Deadlift - See Rest 12 Minutes Time and the MTI Minutes @ 45# Back
Loading Below between efforts Rucking Calculator., pack. Use a 16-18"
3rd World Stretch Flat Course Step or Bench.
between Deadlift Sets (2) 15 Minute Grind .... Rest 15 Minutes
5x Sandbag Getup @ between efforts. To get your Interval
Loading for Part (1): 60# (Alternate Pace Step Ups…
Drop 10# from shoulders each round) (2) 2 Rounds Take SESSION 1, 30
SESSION 1’s ACFT 5x Keg Lift @ 60# Instep Stretch min ute assessment
finishing 3RM load Sandbag Hip Flexor Stretch Max Reps, divide by 3
and use this load for 10x Sandbag Good and multiply by 1.2.
rounds 4-8. (see Morning @ 60# For example, if you
below & comments) ******************** scored 550x Step Ups
"Grind" = work steadily, PM SESSION: on SESSION 1, 550/3
Round Reps Load not frantically, through Obj: Endurance - = 183.3 = 184 (round
1 3x 65% of the exercises in this Moderate Run up). 184 x 1.2 = 220.8
Finish Load circuit for the or 221 (round up).
2 3x 75% of prescribed time. Training:
Finish Load (1) Run 4 Miles, So, set a repeating
3 3x 85% of (3) 2 Rounds Moderate Pace countdown timer for
Finish Load Toe Touch Complex 12 Minutes. On “Go”
4-8 3x Finish Hip Flexor Stretch "Moderate" = do 221 x step ups @
Load - 5# Foam Roll Legs, Low Comfortable but not 45# as fast as
Example for Part (1) - Back easy possible. The faster
assume your Deadlift you finish, the more
finishing load from rest you get before
SESSION 1 was the next round begins.
150#. Below would be
your loading today: (2) 4 Rounds
Round Reps Load 5x Walking Lunge -
1 3x 95# Increase load each
(150 X .65) round until 5x is Hard,
2 3x 115# but Doable
(150 X .75) 8x Bench Press -
3 3x 125# Increase load each
(150 X .85) round until 8x is hard,
4-8 3x 145# but doable
(150-5#) 8x Chin Ups
(2) 6 Rounds, Every 75 5x Shoulder Dislocate
Seconds
35% ACFT Hand (3) 15 Minute Grind ....
Release Push Ups 5x Sandbag Getup @
from SESSION 1's 60# (Alternate
ACFT shoulders each round)
5x Keg Lift @ 60#
(3) 6 Rounds, Every 75 Sandbag
Seconds 10x Sandbag Good
35% Leg Tuck from Morning @ 60#
SESSION 1's ACFT.
"Grind" = work steadily,
(4) 4 Rounds not frantically, through
Run 800m @ your the exercises in this
"800m Interval Pace" circuit for the
using your SESSION prescribed time.
1 ACFT 2-Mile Run
Time and the MTI (4) 2 Rounds
Running Calculator Toe Touch Complex
Rest 4 Minutes Between Hip Flexor Stretch
Efforts Foam Roll Legs, Low
Back
(4) 2 Rounds
Toe Touch Complex
Hip Flexor Stretch

Comments:
Example for Parts (2) &
(3): Say your
SESSION 1 ACFT
Hand Release Push
Up score was 45.
35% of 45 = .35 x 45
= 15.75 or 16 push
ups (round up). Set a
repeating countdown
timer for 75 seconds.
On "go" complete 16
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 2, 3-Mile
Ruck Run Finish Time
and the MTI Rucking
Calculator.
Rest 8 Minutes between
efforts.

(2) 2 Rounds
Instep Stretch
Hip Flexor Stretch

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