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SOFD-D V2 Week 10

This document outlines a 10-week training program with daily workouts focused on endurance and the Army Combat Fitness Test (ACFT). The week 10 schedule includes sessions on Monday, Tuesday, Wednesday and Thursday with endurance assessments like ruck runs and distance runs. Friday and Saturday are designated as total rest days. Workouts are split into morning and afternoon sessions and provide notes on exercises, sets, reps and weights to use. Progress is tracked by comparing performance on assessments to previous sessions.

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John Rohrer
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578 views1 page

SOFD-D V2 Week 10

This document outlines a 10-week training program with daily workouts focused on endurance and the Army Combat Fitness Test (ACFT). The week 10 schedule includes sessions on Monday, Tuesday, Wednesday and Thursday with endurance assessments like ruck runs and distance runs. Friday and Saturday are designated as total rest days. Workouts are split into morning and afternoon sessions and provide notes on exercises, sets, reps and weights to use. Progress is tracked by comparing performance on assessments to previous sessions.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

SFOD-D V2 - WEEK 10

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


SESSION 55 SESSION 56 SESSION 57 SESSION 58 SESSION 59 SESSION 60
2-A-Day, Assessments Obj: Endurance Obj: Endurance Obj: Endurance -
Assessment - Ruck Assessment - Aerobic Base TOTAL REST ​ TOTAL REST ​
AM SESSION: Running
Obj: Assessment - Warm Up: Training:
ACFT No. 4 4 Rounds Warm Up: (1) Run 5 Miles at an
10x Squats 4 Rounds Easy Pace
Warm up: 10x Push Ups 10x Squats
3 Rounds 5x In-Place Lunges 10x Push Ups "Easy" = you can speak
8x Trap Bar Dead Lift @ Run 100m 5x In-Place Lunges in full sentences while
65/95# Instep Stretch Run 100m running
4x ACFT Hand Release Instep Stretch
Push Ups Training: (2) Foam Roll Legs, Low
4x 25m Shuttle (1) Ruck Run 10 Miles Training: Back
8x Sit Ups for Time @ 60#, Flat (1) Run 6 Miles for Time
Instep Stretch Course
Lat + Pec Stretch RECORD FINISH TIME
RECORD FINISH TIME & COMPARE TO
Army Combat Fitness & COMPARE TO SESSION 3, 21 AND
Test: SESSION 4, 22 AND 39
(1) Work Up to 3RM Trap 40
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, 19 AND
37

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, 19 AND
37

SFOD-D V2 - WEEK 9 -->

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