We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance. […]
Back to the gym today, with our Wednesday work out and then practice our shuttle run to build up some explosion and lateral quickness. Try to limit the time between sets to 30 seconds or less Training: More Preparation for the UBRR: 3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible) 3 […]
Today we’re going to see where our fitness level is by using a test using the new Special Operations Upper Body Round Robin (UBRR) Fitness Test. It measures functional fitness for the Special Operators much better than the traditional PT test. Pushups: (1min) 40 minimum +2 points for each additional rep. Sit-ups: (1min) 40 Minimum […]
Supplements are a racket. Just like the fad diet industry, muscle-building snake oil peddlers make a living (or a fortune) by preying on your insecurities and promising you results that range anywhere from unlikely to utterly impossible. With all that said… there may still be a place for supplements in your fitness regime, if you’re […]
Sunday morning rucksack march. However, as we pointed out in yesterday’s post, with the UBRR (Upper Body Round Robin) Test on Monday, we’re scaling back our workouts this weekend. Just a light stretch and a very short ruck march to get the kinks out. UBRR Training: Warm up Stretch well and hydrate 3-mile Rucksack march […]
With an Upper Body Round Robin (UBRR) Test on Monday, we’ll scale back the work over the weekend with just some stretching and a short run. Stay hydrated, stretched out and be prepared to be tested for Monday’s test to see where you’ll fitness level is. Training: Stretch well before the run 2-mile run Stretch […]
End of a short week and Leg Day at the gym. That will get all of that tryptophan from the turkey out of your system. Start with Squats – (front, dumbbell goblet, and barbell), then some Lunges and the Weighted Sled Push. Follow it all up with a five-mile run. Mark your progress down in […]
Back in the day, we were in a support cycle having come back from a deployment with the 7th Special Forces Group and myself and another guy got ourselves put in a short course the Weapons Committee was running for some reserve Heavy Weapons guys. It was early November and the weather was turning crappy […]
A very Happy Thanksgiving to everyone. From all of us at SOFREP we hope you all have a safe and wonderful day. If your gym is open today (luckily I have a key to mine) it is a Chest and Triceps workout there and then hit the trail for a 4-mile run. Remember to stretch […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 x 12 […]
Warmer day on Tuesday starts with Leg Day at the gym followed by a 4-mile run. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats, lunges and the sled followed by a four-mile run Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 […]
Do you fancy an 85-mile paddle followed by a 100-mile hike? If yes, then you should join the Royal Marines Charity and the Naval Service Recovery Centre Hasler in their impressive fitness challenge this December. Seventy-five years ago, a group of British commandos, forever immortalised as the Cockleshell Heroes, pulled off one of World War […]
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