Ordinary GRP
Tactical / MilitaryThe final phase is dedicated to maximizing performance and simulating the demands of Special Forces Assessment and Selection. Training is at its peak intensity, with a focus on high-performance strength exercises, peak power output, and challenging tactical conditioning. The running plan reaches its highest volume and intensity, preparing you for the rigorous physical demands of SFAS. Each workout is geared towards refining skills, building resilience, and ensuring readiness for selection. This phase culminates with comprehensive preparation for peak performance in assessment scenarios.
5 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
2 x 4:00
B
Bench Press
4 x 3 @ 80 %
C
Barbell Row
4 x 3 @ 80 %
D
Shoulder Press
3 x 6 @ 75 %
E
Pull-Up
4 x 8
F
Incline DB Bench Press
3 x 10
A
My Dynamic Warmup
2 x 5:00
B
Back Squat
4 x 3 @ 80 %
C
Deadlift
4 x 3 @ 80 %
D
Bulgarian Split Squat
3 x 8
E
Lying Leg Curl
3 x 8
A
My Dynamic Warmup
2 x 4:00
B
ruck
1 x 90:00 @ 40 lb
C1
Farmers carry
3 x 90:00
C2
Sled Push
4 x 30
C3
Med Ball Throw
4 x 15
C4
Sandbag Carry
4 x 0:45
A
My Dynamic Warmup
2 x 4:00
B
Clean & Jerk
4 x 2
C
Snatch
4 x 2
D1
Box Jump
4 x 8
D2
KB swings
4 x 15
A
My Dynamic Warmup
1 x 10:00
B
Run
1 x 35:00
