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SFOD-D V2 - WEEK 10

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SESSION 55 SESSION 56 SESSION 57 SESSION 58 SESSION 59 SESSION 60
2-A-Day, Assessments Obj: Endurance Obj: Endurance Obj: Endurance -
Assessment - Ruck Assessment - Aerobic Base TOTAL REST ​ TOTAL REST ​
AM SESSION: Running
Obj: Assessment - Warm Up: Training:
ACFT No. 4 4 Rounds Warm Up: (1) Run 5 Miles at an
10x Squats 4 Rounds Easy Pace
Warm up: 10x Push Ups 10x Squats
3 Rounds 5x In-Place Lunges 10x Push Ups "Easy" = you can speak
8x Trap Bar Dead Lift @ Run 100m 5x In-Place Lunges in full sentences while
65/95# Instep Stretch Run 100m running
4x ACFT Hand Release Instep Stretch
Push Ups Training: (2) Foam Roll Legs, Low
4x 25m Shuttle (1) Ruck Run 10 Miles Training: Back
8x Sit Ups for Time @ 60#, Flat (1) Run 6 Miles for Time
Instep Stretch Course
Lat + Pec Stretch RECORD FINISH TIME
RECORD FINISH TIME & COMPARE TO
Army Combat Fitness & COMPARE TO SESSION 3, 21 AND
Test: SESSION 4, 22 AND 39
(1) Work Up to 3RM Trap 40
Bar Dead Lift

- Note - you have just 5

minutes, We'd
recommend two 3 rep
efforts working up,
and then 1-2x 3RM
attempts. Don't go
heavier than 420
pounds.

*** Rest 2 Minutes

(2) Standing Power

Throw @ 10#
Medicine Ball

- Note - you have just 3

minutes for 1 practice
throw, and 2 throws
for distance. Your
longest distance throw
counts.

*** Rest 2 Minutes

(3) Max ACFT Hand

Release Push Ups in
2 Minutes
- Note - we assume you
can rest in the bottom
position as needed

*** Rest 2 Minutes

(4) Sprint-Drag-Carry for

Time

- Note - Start from Prone

and drag a 90 pound
sled, and carry 45
pound kettlebells or
dumbbells

*** Rest 2 Minutes

(5) Max Leg Tuck in 2

Minutes

- Note: You can rest in

the down position, but
cannot let go of the
bar to rest

*** Rest 5 Minutes

(6) Run 2 Miles for Time

RECORD ALL SCORES

& COMPARE TO
SESSION 1, 19 AND
37

Comments:
See HERE for an official
US Army Video
showing the events
and form. For the
Sprint-Drag-Carry,
different sources have
different loads for the
kettlebells to carry. Go
with 45# or 20KG.

**************
PM SESSION:
Obj: Endurance
Assessment

Warm Up:
3 Rounds
10x Goblet Squat @ 25#
Dumbbell
20x Step Ups
5x ACFT Hand Release
Push Ups
Instep Stretch

Training:
(1) 30 Minute Max Rep
Step Ups @ 45# Back
pack. Use a 16-18"
Step or Bench.

RECORD REPS &

COMPARE TO
SESSION 1, 19 AND
37

SFOD-D V2 - WEEK 9 -->