Fitness

Special Operations Forces Selection PT Preparation Week 14, Day 4

Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots.

These are three things that you’ll have to be able to do well to pass Selection. If your plans include being a Marine Raider or a Navy SEAL, then being a good swimmer and being more comfortable in the water with your gear on is a must.

UBRR Training:

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Wednesday is a light Shoulders and Back training day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a rucksack march, and a swim with fatigues and boots.

These are three things that you’ll have to be able to do well to pass Selection. If your plans include being a Marine Raider or a Navy SEAL, then being a good swimmer and being more comfortable in the water with your gear on is a must.

UBRR Training:

More Preparation for the UBRR:

2 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

2 x 12 Lat Pulldowns, front

2 x 10 Dumbbell Side Raises

2 x 10 Dumbbell Front Raises

2 x 10 Dumbbell Arnold Press

2 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-pound minimum, 45 minutes maximum)

100-meter swim in fatigues and boots

Stretch well after completion

About Steve Balestrieri View All Posts

Steve is a SOFREP Senior Editor. He has served as a Special Forces NCO and Warrant Officer before injuries forced his early separation. He writes for SOFREP and covers the NFL for PatsFans.com and his work was regularly featured in the Millbury-Sutton Chronicle and Grafton News newspapers.

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