Category: Physical Fitness

Training: Shoulders and Chest Day in the gym, all of this will help with the UBRR 3 x Lateral Raises with a Dumbbell (reps 20-15-12) 3 x Military Press Dumbbell (reps 20-15-12) 3 x Front Raises Dumbbell (reps 20-15-12) 3 x Bench Press 80% body weight for as many reps as you can do 3 […]

Back out on the rucking trails today.  This week we’ll try a few different things to break it up. Training: More Preparation for the UBRR: 100 pushups (no time limit) 100 situps (no time limit) 100 crunches Rucksack march: Go as hard and as fast as you can for 1 hour. Do this without running. […]

Training: Run 6 miles – Strive for 10-minute miles doing the following fartlek – Run for 8 minutes and Walk for 2 minutes.  6 Rounds: 50 Push-ups, 15 Pull-ups, 20 Sit-ups.  

Training: Run 6-10 miles depending on your fitness level at a moderate pace. Tomorrow plan to ruck ~5 miles at as fast a pace as you can walk. Today, I’m going to go for an eight mile run as whatever pace I’d like and is comfortable. I’m not stressing time, today, but, instead, time on […]

Training: Today’s workout is centered around a 5-mile run under 45 minutes. If you have to take short breaks to maintain the pace, that’s fine. Do whatever you have to do – to make the time while you’re on the clock. Before the run knock out 50 Pull-ups and 100 Push-ups Then, Run 5 miles […]

Hey Ruckers, Last weekend a small cohort of about three guys showed up. There were more but the early time and travel restriction kept some of you from making IT. But, there’s much more to come, every week in fact. I’ve set up a meetup.com page for the group. Here: https://www.meetup.com/meetup-group-soChnNNb/events/237475348/ Please visit and sign up! […]

Special Operations Forces Selection is tough, and the training is unique, running and rucking based with required upper body physical stamina, which is why I’m asking you to do so many pull-ups and push-ups. We have to mold our bodies to hump long distances and then be able to hump more. Training: 100 x Push-ups […]

Staying fit when you’re on your team, after you’ve made it through selection and training isn’t easy. You’re going to be easy. You’ll often be gone and when you’re gone there won’t always be a gym near you. You’re going to have to learn how to eat right if you’re going to try and salvage […]

Thanks to the guys who made it out this Sunday for the Ruck. I had a great time and appreciate it. Hopefully more and more begin showing up. Here’s what I am going to do, today. Fitness for today, 2/6/2017 is focusing on your ability to tackle mid distance endurance and sustain a difficult effort. […]

Training: Ruck for one hr as fast as you can WITHOUT ruck-running and record your distance.  We’re going start to toying with the idea of finding unique ways and TTPs to improve our rucking stride. Please, Ruck the hour and come here and comment about how it went and how you think you can improve […]

On this site: there will be a daily workout intended for those preparing for selection. You can follow daily or use it as a filler for when you’re in between training plans. We prefer daily because the intention is for these workouts to progress in sophistication and intensity. But it will be sport specific most […]

You won’t be too busy to miss out on real life while you’re training to become a Green Beret. You’ll spend more time not training than you know. The Special Forces Qualification Course is a marathon, not a sprint. There’s time between trainings and, naturally, plenty of time out in the field, too. Don’t get […]