Special Operations Forces Selection PT Preparation Week 7, Day 4

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots.

Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much harder than normal swimming and is an often-overlooked part of the Selection preparation.

If you can do all three of these things well, you will have the physical aspect of most of the selection courses checked.


More Preparation for the UBRR:

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

3 x 12 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

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

300-meter swim in fatigues and boots

Stretch well after completion

Originally published on Special Operations.com and written by