Special Operations Forces Selection PT Preparation Week 7, Day 6

It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell. This builds up the strength in your legs that will help propel the rucksack.

Then some lunges and after the weighted sled push or an alternative if your gym doesn’t have one. Then finish the workout off with a 4-mile run. Get out and enjoy the January thaw after we’ve been in the deep freeze for two weeks.

Remember to stretch well after the workout and to hydrate.


Continue to prep for the UBRR.

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

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

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted sled push or Fireman’s Carry

4-mile run (32 minutes maximum)

Stretch well after completion

Originally published on Special Operation.com and written by