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    Sfod-D V2 - Week 7: Plans & Subscriptions Courses

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    John Rohrer
    This document outlines a 7-day training plan with the goal of endurance and assessment. Each day focuses on a different endurance-building exercise like ruck runs or long rucks, and includes warm-up drills and stretches. Thursday includes assessing performance on the Army Combat Fitness Test, which consists of 6 events to be completed for time or maximum reps. The plan provides guidance on form and loading for exercises. Progress is tracked by comparing performance on repeated assessments.

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    Sfod-D V2 - Week 7: Plans & Subscriptions Courses

    Uploaded by

    John Rohrer
    328 views1 page
    This document outlines a 7-day training plan with the goal of endurance and assessment. Each day focuses on a different endurance-building exercise like ruck runs or long rucks, and includes warm-up drills and stretches. Thursday includes assessing performance on the Army Combat Fitness Test, which consists of 6 events to be completed for time or maximum reps. The plan provides guidance on form and loading for exercises. Progress is tracked by comparing performance on repeated assessments.

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    SOFD-D V2 Week 7

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    This document outlines a 7-day training plan with the goal of endurance and assessment. Each day focuses on a different endurance-building exercise like ruck runs or long rucks, and includes warm-up drills and stretches. Thursday includes assessing performance on the Army Combat Fitness Test, which consists of 6 events to be completed for time or maximum reps. The plan provides guidance on form and loading for exercises. Progress is tracked by comparing performance on repeated assessments.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    328 views1 page

    Sfod-D V2 - Week 7: Plans & Subscriptions Courses

    Uploaded by

    John Rohrer
    This document outlines a 7-day training plan with the goal of endurance and assessment. Each day focuses on a different endurance-building exercise like ruck runs or long rucks, and includes warm-up drills and stretches. Thursday includes assessing performance on the Army Combat Fitness Test, which consists of 6 events to be completed for time or maximum reps. The plan provides guidance on form and loading for exercises. Progress is tracked by comparing performance on repeated assessments.

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    © All Rights Reserved
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    Download as pdf or txt
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    Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

    < Back to Plan VIEW EXERCISES

    SFOD-D V2 - WEEK 7

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


    SESSION 37 SESSION 38 SESSION 39 SESSION 40 SESSION 41 SESSION 42
    2-A-Day, Assessments Obj: Endurance Obj: Endurance Obj: Endurance Obj: Long Ruck
    Assessment - Ruck Assessment - Assessment - Ruck TOTAL REST
    AM SESSION: Run Running Training:
    Obj: Assessment - Warm Up: (1) Ruck 20 miles off trail
    ACFT No. 3 Warm Up: Warm Up: 4 Rounds over uneven, hilly
    4 Rounds 4 Rounds 10x Squats terrain w/60# ruck +
    Warm up: 10x Squats 10x Squats 10x Push Ups Rubber rifle or
    3 Rounds 10x Push Ups 10x Push Ups 5x In-Place Lunges 10# Sledge or 10#
    8x Trap Bar Dead Lift @ 5x In-Place Lunges 5x In-Place Lunges Run 100m dumbbell. Work for 15
    65/95# Run 100m Run 100m Instep Stretch min/miles.
    4x ACFT Hand Release Instep Stretch Instep Stretch
    Push Ups Training: Orienteer/Route Find, if
    4x 25m Shuttle Training: Training: (1) Ruck Run 10 Miles Possible
    8x Sit Ups (1) Ruck Run 3 Miles for (1) Run 6 Miles for Time for Time @ 60#, Flat
    Instep Stretch Time @ 45#, Flat Course (2) Foam Roll Legs, Low
    Lat + Pec Stretch Course RECORD FINISH TIME Back
    & COMPARE TO RECORD FINISH TIME
    Army Combat Fitness RECORD FINISH TIME SESSION 3 AND 21 & COMPARE TO
    Test: & COMPARE TO SESSION 4 AND 22
    (1) Work Up to 3RM Trap SESSION 2 AND 20
    Bar Dead Lift

    - Note - you have just 5


    minutes, We'd
    recommend two 3 rep
    efforts working up,
    and then 1-2x 3RM
    attempts. Don't go
    heavier than 420
    pounds.

    *** Rest 2 Minutes

    (2) Standing Power


    Throw @ 10#
    Medicine Ball

    - Note - you have just 3


    minutes for 1 practice
    throw, and 2 throws
    for distance. Your
    longest distance throw
    counts.

    *** Rest 2 Minutes

    (3) Max ACFT Hand


    Release Push Ups in
    2 Minutes
    - Note - we assume you
    can rest in the bottom
    position as needed

    *** Rest 2 Minutes

    (4) Sprint-Drag-Carry for


    Time

    - Note - Start from Prone


    and drag a 90 pound
    sled, and carry 45
    pound kettlebells or
    dumbbells

    *** Rest 2 Minutes

    (5) Max Leg Tuck in 2


    Minutes

    - Note: You can rest in


    the down position, but
    cannot let go of the
    bar to rest

    *** Rest 5 Minutes

    (6) Run 2 Miles for Time

    RECORD ALL SCORES


    & COMPARE TO
    SESSION 1 AND 19

    Comments:
    See HERE for an official
    US Army Video
    showing the events
    and form. For the
    Sprint-Drag-Carry,
    different sources have
    different loads for the
    kettlebells to carry. Go
    with 45# or 20KG.

    **************
    PM SESSION:
    Obj: Endurance
    Assessment

    Warm Up:
    3 Rounds
    10x Goblet Squat @ 25#
    Dumbbell
    20x Step Ups
    5x ACFT Hand Release
    Push Ups
    Instep Stretch

    Training:
    (1) 30 Minute Max Rep
    Step Ups @ 45# Back
    pack. Use a 16-18"
    Step or Bench.

    RECORD REPS &


    COMPARE TO
    SESSION 1 AND 19

    <-- SFOD-D V2 - WEEK 8 SFOD-D V2 - WEEK 6 -->

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