This is an introductory program for individuals who want to prepare for the physical demands of special operations and the relevant selection processes. This calisthenics and running based program is aimed at developing your work capacity, increasing your endurance and laying a foundation of injury prevention work to make your body more robust to handle the demands of special operations selection and training.
A
Run
1 x 3 @ 15:00
B1
Pull-Up
3 x 5
B2
PRMC Sit-up
3 x 10
B3
Push-Up
3 x 10
B4
Step Back Lunge
3 x 10
B5
Rest
3 x 1:30
C1
Tib Raise
1 x 25
C2
Single leg bent knee Calf raise
1 x 25
C3
Single leg calf raise
1 x 25
A1
4 count burpee
3 x 10
A2
PRMC Sit-up
3 x 15
A3
Push-Up
3 x 10
A4
Spiderman Plank
3 x 20
A5
Rest
3 x 1:30
B1
V-Ups
3 x 10
B2
100 up - High Knees
3 x 60
B3
Air Squat
3 x 10
B4
Pull-Up
3 x 5
B5
Rest
3 x 1:30
A
Light Jog
1 x 10:00 @ 2
B
Calf Stretch
1 x 1:00
C
Couch Stretch (Hip Flexors)
1 x 1:00
D
Elephant walk
1 x 25
E
Straddle Side stretch
1 x 6 @ 0:10
F
Spiderman Twist
1 x 20
G
Scorpion
1 x 20
H
Kneeling Tibialis Stretch
1 x 0:06
I
bent knee calf stretch
1 x 0:10
A
Heroic Warm-up
1 x 10
B
Run
1 x 400 @ 5
C
Run
5 x 400
Strength and conditioning Coach Extensive experience in Tactical , Professional Rugby and MMA S&C
Former South African Police Service Special Task Force Operator
Serving Royal Marines Commando
Sign up for the program today and start your journey towards your goal of being in special operations
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