Fitness

SOF Selection PT Preparation 3.17.2017

by Special Operations

Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and gives your muscles a different workout.

Training:

  1. 5 x 1-mile run Go as quickly as you can with a minimum of 5-minute rest between runs. Record your average mile time.
  2. 5 x 30 seconds of Pushups.
  3. 1 x Do as many push-ups as you can do in 60 seconds.
  4. 5 x 30 seconds of Sit-ups
  5. 1 x Do as many sit-ups as possible in 60 seconds.
  6. 1 x 20 Knees-to-Elbow hanging from the pull-up bar.
  7. 25 pull-ups

Stretch well after completion

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Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and gives your muscles a different workout.

Training:

  1. 5 x 1-mile run Go as quickly as you can with a minimum of 5-minute rest between runs. Record your average mile time.
  2. 5 x 30 seconds of Pushups.
  3. 1 x Do as many push-ups as you can do in 60 seconds.
  4. 5 x 30 seconds of Sit-ups
  5. 1 x Do as many sit-ups as possible in 60 seconds.
  6. 1 x 20 Knees-to-Elbow hanging from the pull-up bar.
  7. 25 pull-ups

Stretch well after completion

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