Special forces fitness challenge
female workout
General Fitness, Strength & Conditioning, Functional Fitness, Weightlifting, BodybuildingThis program is considered one of the best challenges shared with us in the Special Forces. It combines muscular and neural strength, hypertrophy, and even high endurance. This is the level most of us here aspire to achieve. In my opinion, each of us strives to become a well-rounded athlete capable of taking on various challenges in strength, endurance, and even size.
Therefore, this program is not recommended for beginners in weightlifting or those new to any type of resistance training, as it is one of the most demanding programs for development and building. I am confident that it will represent a significant leap for anyone aiming for excellence and complete integration in this field.
We will share many more programs based on your goals and preferences.
The door is open for:
Questions
Continuation of other programs according to your level
Feedback or discussions regarding any shortcomings (if any)
Note: I deliberately did not include exercises for the ear muscles for personal reasons 🙂.
A
Back Squat
15, 10, MAX, 1, 5, 5, 5, 5 @ 30, 60, 90, 100, 80, 60, 40, 20 %
B
Leg Extension
2 x 25 @ 30 %
C
Lying Leg Curl
2 x 25 @ 30 %
D
Stiff Legged DB Deadlift
12, 10, 8 @ 50, 70, MAX %
E
Jump Squat
3 x 15
F
Calf Raise
50, 30, 15
G
A
Bench Press
8, 6, 2, 1, 5, 5, 5, 5 @ 30, 60, 90, MAX, 80, 60, 40, 20 %
B
Incline DB Bench Press
15, 10, 5 @ 40, 60, 80 %
C
DB Chest Fly
2 x MAX @ MAX lb
D
Decline Bench Press
3 x 25 @ MAX, MAX, _ lb
E
Bench Dips
1 x 50
F
T-Bar Row
10, 8, MAX @ 30 %
G
Barbell Row
10, 8, MAX @ 30, 50, MAX %
A
Lat Pull Downs
12, 10, 8 @ 40, 60, 90 %
B
Pull Up Iso Hold
3 x MAX
C
Incline DB Bench Press
3 x MAX @ 50 %
D
Shoulder Press
15, 10, 5 @ 30, 50, 100 %
E
DB Lateral Raise
3 x MAX @ 50, 70, 100 %
F1
Front Raise & Pull Over
12, 10, 8 @ 50, 60, 70 %
F2
Power Shrugs
3 x MAX @ MAX %
G
Barbell Bicep Curl
12, 10, 8 @ 40, 60, 100 %
H
Tricep Rope Pulldowns
3 x MAX @ 30, 60, 100 %
A
1-mile Run
B
Crunch
3 x 25
C
Reverse Crunch
3 x 25
D
Mountain Climber
3 x 30
E
Plank
0:30, 0:40, 0:50, 1:00
F
4-Way Neck
3 x MAX
A
Deadlift
2 x 10 @ 60 %
B
DB Power Clean
2 x 10 @ 60 %
C
Front Squat
3 x 10 @ 60, 60, _ %
D
Push Press
3 x 10 @ 60, 60, _ %
E
Burpee
2 x 10
F
DB Row
3 x 10 @ 60, 60, _ %
mouhamed ali slama
I'm a Special Operations Unit Training and Rehabilitation Specialist. I possess extensive world-class expertise in physical training, conditioning, & sports rehabilitation as the high-stakes nature of special operations demands peak physical fitness and resilience. I'm here to offer the culmination of this unique experience and am confident in delivering exceptional-measurable results for you.
