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SFOD-D V2 - WEEK 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SESSION 19 SESSION 20 SESSION 21 SESSION 22 SESSION 23 SESSION 24
2-A-Day, Obj: Endurance Obj: Endurance Obj: Endurance Obj: Long Ruck
Assessments Assessment - Ruck Assessment - Assessment - Ruck TOTAL REST
Run Running Training:
AM SESSION: Warm Up: (1) Ruck 14 miles off trail
Obj: Assessment - Warm Up: Warm Up: 4 Rounds over uneven, hilly
ACFT No. 2 4 Rounds 4 Rounds 10x Squats terrain w/60# ruck +
10x Squats 10x Squats 10x Push Ups Rubber rifle or
Warm up: 10x Push Ups 10x Push Ups 5x In-Place Lunges 10# Sledge or 10#
3 Rounds 5x In-Place Lunges 5x In-Place Lunges Run 100m dumbbell. Work for 15
8x Trap Bar Dead Lift @ Run 100m Run 100m Instep Stretch min/miles.
65/95# Instep Stretch Instep Stretch
4x ACFT Hand Release Training: Orienteer/Route Find, if
Push Ups Training: Training: (1) Ruck Run 10 Miles Possible
4x 25m Shuttle (1) Ruck Run 3 Miles for (1) Run 6 Miles for Time for Time @ 60#, Flat
8x Sit Ups Time @ 45#, Flat Course (2) Foam Roll Legs, Low
Instep Stretch Course RECORD FINISH TIME Back
Lat + Pec Stretch & COMPARE TO RECORD FINISH TIME
RECORD FINISH TIME SESSION 3 & COMPARE TO
Army Combat Fitness & COMPARE TO SESSION 4
Test: SESSION 2
(1) Work Up to 3RM Trap
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

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

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