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SFOD-D V2 - WEEK 9

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SESSION 49: 2-A-Day SESSION 50 SESSION 51: 2-A-Day SESSION 52 SESSION 53 SESSION 54
Obj: Endurance Obj: Endurance Obj: Endurance - Obj: Long Ruck
AM SESSION: Intervals (Running), AM SESSION: Intervals (Step ups), Aerobic Base
Obj: Dead Lift, Hand Chassis Integrithy Obj: Endurance Strength, Chassis Training:
Release Push Up, Intervals (Heavy Integrity Training: (1) Ruck 10 miles off trail
Leg Tuck, Run Warm Up: Ruck) (1) Run 5 Miles at an over uneven, hilly
Intervals 4 Rounds Warm Up: Easy Pace terrain w/60# ruck +
10x Squats Warm Up: 3 Rounds Rubber rifle or
Warm up: 10x Push Ups 4 Rounds 10x Goblet Squat @ 25# "Easy" = you can speak 10# Sledge or 10#
3 Rounds 5x In-Place Lunges 10x Squats Dumbbell in full sentences while dumbbell. Work for 15
8x Trap Bar Dead Lift @ Run 100m 10x Push Ups 20x Step Ups running min/miles.
65/95# Instep Stretch 5x In-Place Lunges 5x ACFT Hand Release
4x ACFT Hand Release Run 100m Push Ups (2) Foam Roll Legs, Low Orienteer/Route Find, if
Push Ups Training: Instep Stretch Instep Stretch Back Possible
4x 25m Shuttle (1) 3 Rounds
8x Sit Ups Run 2 Miles a the "2-Mile (1) 3 Rounds Training: (2) Foam Roll Legs, Low
Instep Stretch Interval Pace" using Ruck Run 3 Miles @ (1) 2 Rounds Back
Lat + Pec Stretch your SESSION 39, 6- 60#, at your "3-Mile Interval Pace Step Ups
Mile Run Finish Time Interval Pace" using based on your
Training: and the MTI Running your SESSION 40, SESSION 37
(1) 8 Rounds Calculator 10-Mile Ruck Run Assessment every 12
3x Deadlift - See Rest 12 Minutes Finish Time and the Minutes @ 45# Back
Loading Below between efforts MTI Rucking pack. Use a 16-18"
3rd World Stretch Calculator., Flat Step or Bench.
between Deadlift Sets (2) 15 Minute Grind .... Course
5x Sandbag Getup @ Rest 15 Minutes To get your Interval
Loading for Part (1): 60# (Alternate between efforts. Pace Step Ups…
Drop 10# from shoulders each round) Take SESSION 37, 30
SESSION 37’s ACFT 5x Sandbag Cross Clean (2) 2 Rounds min ute assessment
finishing 3RM load @ 60# Sandbag Instep Stretch Max Reps, divide by 3
and use this load for 10x 1-Arm Hinge @ Hip Flexor Stretch and multiply by 1.2.
rounds 4-8. (see 24kg kettlebell or 55# For example, if you
below & comments) Dumbbell (Alternate scored 550x Step Ups
hands each round) ******************** on SESSION 37,
Round Reps Load PM SESSION: 550/3 = 183.3 = 184
1 3x 65% of "Grind" = work steadily, Obj: Endurance - (round up). 184 x 1.2
Finish Load not frantically, through Moderate Run = 220.8 or 221 (round
2 3x 75% of the exercises in this up).
Finish Load circuit for the Training:
3 3x 85% of prescribed time. (1) Run 3 Miles, So, set a repeating
Finish Load Moderate Pace countdown timer for
4-8 3x Finish (3) 2 Rounds 12 Minutes. On “Go”
Load - 5# Pigeon Stretch "Moderate" = do 221 x step ups @
Example for Part (1) - Lat + Pec Stretch Comfortable but not 45# as fast as
assume your Deadlift Foam Roll Quads, easy possible. The faster
finishing load from Low Back you finish, the more
SESSION 37 was rest you get before
150#. Below would be the next round begins.
your loading today:
Round Reps Load (2) 4 Rounds
1 3x 95# 5x Back Squat - Increase
(150 X .65) load each round until
2 3x 115# 5x is Hard, but Doable
(150 X .75) 5x Scotty Bob @ 25#
3 3x 125# Dumbbells
(150 X .85) 8x Mixed Grip Pull Ups
4-8 3x 145# Instep Stretch
(150-5#)
(2) 6 Rounds, Every 75 (3) 15 Minute Grind ....
Seconds 5x Sandbag Getup @
35% ACFT Hand 60# (Alternate
Release Push Ups shoulders each round)
from SESSION 37's 5x Sandbag Cross Clean
ACFT @ 60# Sandbag
10x 1-Arm Hinge @
(3) 6 Rounds, Every 75 24kg kettlebell or 55#
Seconds Dumbbell (Alternate
35% Leg Tuck from hands each round)
SESSION 37's ACFT.
"Grind" = work steadily,
(4) 4 Rounds not frantically, through
Run 800m @ your the exercises in this
"800m Interval Pace" circuit for the
using your SESSION prescribed time.
37 ACFT 2-Mile Run
Time and the MTI (4) 2 Rounds
Running Calculator Pigeon Stretch
Rest 4 Minutes Between Lat + Pec Stretch
Efforts Foam Roll Quads,
Low Back
(4) 2 Rounds
Toe Touch Complex
Hip Flexor Stretch

Comments:
Example for Parts (2) &
(3): Say your
SESSION 37 ACFT
Hand Release Push
Up score was 45.
35% of 45 = .35 x 45
= 15.75 or 16 push
ups (round up). Set a
repeating countdown
timer for 75 seconds.
On "go" complete 16
Hand Release Push
Ups. The faster you
finish, the more rest
you get before
beginning the next
round (at 75
seconds).

********************
PM SESSION
Obj: Endurance - Ruck
Run Intervals

Warm Up:
4 Rounds
10x Squats
10x Push Ups
5x In-Place Lunges
Run 100m
Instep Stretch

(1) 3 Rounds
Ruck Run 1 Mile @ 45#,
at your "1-Mile Interval
Pace" using your
SESSION 38, 3-Mile
Ruck Run Finish Time
and the MTI Rucking
Calculator., Flat
Course
Rest 8 Minutes between
efforts.

(2) 2 Rounds
Instep Stretch
Hip Flexor Stretch

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