Here's a Weekly Workout with a Special Ops Focus

Special Forces soldiers conduct a Fallen Warrior workout.
Soldiers from 1st Special Forces Group (Airborne) conduct a Fallen Warrior workout, alongside 4th Special Forces Regiment soldiers from the Royal Thai Army, Feb, 23, 2020, in Phitsanulok, Thailand. (Sgt. Garret Smith/U.S. Army photo)

When preparing for their future, people often consider a few options. Many thinking about joining the military are considering two different Special Ops avenues and want to know how they should prepare. The simple answer is that you need to practice many events that you will perform during training. This will prepare you for that training and tell you whether that is what you really want to do.

Here is a workout that focuses on all the elements that you will see if you are going to Special Ops training in any of the branches of service:

Two-mile ruck (with 30-40 pounds to get used to rucking)

  • Pull-ups max

  • Push-ups two minutes max

  • Sit-ups two minutes max

Two-mile run

  • Pull-ups max

  • Push-ups two minutes max

  • Sit-ups two minutes max

Swim and PT:

Repeat five times.

  • 200-meter swim fast

  • Any stroke

  • Burpees or plank pose for the time it takes to swim 200 meters

Do 50-100 more pull-ups spread through the day or in one session, depending on your pull-up ability.

This workout will help you with many elements that you will see in any Special Ops pipeline. Find your weaknesses and strengths and your likes and dislikes, and maybe workouts like this will help you make a decision of what path to select.

Good luck with your training.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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