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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 7, Day 5

By Steve Balestrieri | April 18, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

We are heading back to the gym today as we prep for the UBRR with a Chest and Triceps workout. This workout will build your upper body strength

Then a 4-mile ruck march with 45-pounds minimum. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

4-mile rucksack march (45-pound minimum, 60 minutes maximum) over varied terrain, note your time

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, train your body, training, US Army Special Forces