Fitness

Special Operations Forces Selection PT Preparation Week 6, Day 3

Tuesday is Leg Day at the gym, our favorite (sometimes), but we’ll begin with pull-ups. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. And the focus of our post later today. Then a four-mile run in under 32 minutes.

UBRR Training:

Continue to prep for the UBRR

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Tuesday is Leg Day at the gym, our favorite (sometimes), but we’ll begin with pull-ups. The squats and lunges build up the strength in your lower body for carrying a rucksack, which is the bread and butter of SOF. And the focus of our post later today. Then a four-mile run in under 32 minutes.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Deadlifts 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-Mile run (32-minutes maximum)

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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