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SFAC PREP
by Oscar G.
Program Description
6 week Assessment and Selection Preparation Program
Program Overview
Level
Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 09:26
Last Edited
May 07, 2024 10:11
down_app
Week 1
1 / 6 Weeks
Day 2
1
Speed Trap Bar
3 Sets
1 mins
@6
2
Sled Push Sprint
3 Sets
1 mins
@6
3
Bear Crawl AMRAP
3 Sets
1 mins
4
Burpee AMRAP
3 Sets
1 mins
5
Assault Bike
3 Sets
1 mins
Day 1
1
Front Squat (Barbell)
3 Sets
4 Reps
@9
2
Tuck Jump
3 Sets
5 Reps
3
Push Press (Barbell)
5 Sets
4 Reps
@9
4
Standing Power Throw
1 Set
1 Set
12 Reps
12 Reps
@7
5
Ring Push Up
1 Set
30 Reps
6
Ring Row
1 Set
60 Reps
Day 3
1
Pull-Up (Bodyweight)
5 Sets
6 Reps
2
Push Up (Weighted)
5 Sets
6 Reps
@8
3
Burpee
10 Sets
7 Reps
4
V-Up
5 Sets
20 Reps
5
Active Straight Leg Raise
6 Sets
20 Reps
6
100m Sprint
5 Sets
2 mins
Day 4
1
Trap Bar Deadlift
4 Sets
3 Reps
@9
2
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@8
3
Bench Press (Barbell)
4 Sets
3 Reps
@9
4
Leg Press
5 Sets
12 Reps
@8
5
Burpee
4 Sets
20 Reps
6
Assault Bike
4 Sets
1 mins
7
Rope Climb
5 Sets
1 mins
Day 1
1
Front Squat (Barbell)
3 Sets
4 Reps
@9
2
Tuck Jump
3 Sets
5 Reps
3
Push Press (Barbell)
5 Sets
4 Reps
@9
4
Standing Power Throw
1 Set
1 Set
12 Reps
12 Reps
@7
5
Ring Push Up
1 Set
30 Reps
6
Ring Row
1 Set
60 Reps
Day 2
1
Speed Trap Bar
3 Sets
1 mins
@6
2
Sled Push Sprint
3 Sets
1 mins
@6
3
Bear Crawl AMRAP
3 Sets
1 mins
4
Burpee AMRAP
3 Sets
1 mins
5
Assault Bike
3 Sets
1 mins
Day 3
1
Pull-Up (Bodyweight)
5 Sets
6 Reps
2
Push Up (Weighted)
5 Sets
6 Reps
@8
3
Burpee
10 Sets
7 Reps
4
V-Up
5 Sets
20 Reps
5
Active Straight Leg Raise
6 Sets
20 Reps
6
100m Sprint
5 Sets
2 mins
Day 4
1
Trap Bar Deadlift
4 Sets
3 Reps
@9
2
Single Arm Push Press (Dumbbell)
5 Sets
6 Reps
@8
3
Bench Press (Barbell)
4 Sets
3 Reps
@9
4
Leg Press
5 Sets
12 Reps
@8
5
Burpee
4 Sets
20 Reps
6
Assault Bike
4 Sets
1 mins
7
Rope Climb
5 Sets
1 mins
Day 1
1
Push Press (Barbell)
6 Sets
5 Reps
@8
2
Med Ball Slam
6 Sets
20 Reps
3
Front Squat (Barbell)
5 Sets
5 Reps
@8
4
Long Jump
5 Sets
3 Reps
5
Kettlebell Swing
6 Sets
12 Reps
6
Burpee
4 Sets
21 Reps
7
Assault Bike
4 Sets
1 mins
8
Push Up
4 Sets
15 Reps
9
100m Sprint
4 Sets
1 mins
Day 2
1
Speed Trap Bar
4 Sets
1 mins
@7
2
Sled Push Sprint
4 Sets
3 mins
3
Plank
4 Sets
1 mins
4
Sand Bag Carry
4 Sets
1 mins
5
Sled Drag
4 Sets
1 mins
6
Farmer's Walk (Weighted)
4 Sets
2 mins
7
Burpee
4 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
2 Sets
4 Reps
5 Reps
6 Reps
2
Push Up (Weighted)
5 Sets
15 Reps
3
Burpee
3 Sets
AMRAP
4
Med Ball Chop
5 Sets
10 Reps
5
Should Stability Drill
5 Sets
10 Reps
6
100m Sprint
4 Sets
2 mins
Day 4
1
Trap Bar Deadlift
5 Sets
2 Reps
@9
2
Standing Shoulder Press (Dumbbell)
5 Sets
6 Reps
@9
3
Bench Press (Barbell)
5 Sets
2 Reps
@9
4
Ring Row
5 Sets
12 Reps
5
Burpee
3 Sets
AMRAP
6
Sand Bag Carry
3 Sets
2 mins
7
Kettlebell Swing
3 Sets
8 Reps
Day 1
1
Push Press (Barbell)
6 Sets
5 Reps
@8
2
Med Ball Slam
6 Sets
20 Reps
3
Front Squat (Barbell)
5 Sets
5 Reps
@8
4
Long Jump
5 Sets
3 Reps
5
Kettlebell Swing
6 Sets
12 Reps
6
Burpee
4 Sets
21 Reps
7
Assault Bike
4 Sets
1 mins
8
Push Up
4 Sets
15 Reps
9
100m Sprint
4 Sets
1 mins
Day 2
1
Speed Trap Bar
4 Sets
1 mins
@7
2
Sled Push Sprint
4 Sets
3 mins
3
Plank
4 Sets
1 mins
4
Sand Bag Carry
4 Sets
1 mins
5
Sled Drag
4 Sets
1 mins
6
Farmer's Walk (Weighted)
4 Sets
2 mins
7
Burpee
4 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
2 Sets
4 Reps
5 Reps
6 Reps
2
Push Up (Weighted)
5 Sets
15 Reps
3
Burpee
3 Sets
AMRAP
4
Med Ball Chop
5 Sets
10 Reps
5
Should Stability Drill
5 Sets
10 Reps
6
100m Sprint
4 Sets
2 mins
Day 4
1
Trap Bar Deadlift
5 Sets
2 Reps
@9
2
Standing Shoulder Press (Dumbbell)
5 Sets
6 Reps
@9
3
Bench Press (Barbell)
5 Sets
2 Reps
@9
4
Ring Row
5 Sets
12 Reps
5
Burpee
3 Sets
AMRAP
6
Sand Bag Carry
3 Sets
2 mins
7
Kettlebell Swing
3 Sets
8 Reps
Day 1
1
Front Squat (Barbell)
5 Sets
3 Reps
@9
2
Long Jump
5 Sets
4 Reps
3
Push Press (Barbell)
5 Sets
5 Reps
@9
4
One Arm Lateral Raise (Cable)
5 Sets
25 Reps
@6
5
Kettlebell Swing
5 Sets
20 Reps
6
Burpee
5 Sets
AMRAP
7
100m Sprint
4 Sets
1 mins
Day 2
1
Sand Bag Carry
4 Sets
1 mins
2
Sled Push
4 Sets
1 mins
3
Farmer's Walk (Weighted)
4 Sets
1 mins
4
Deadlift (Dumbbell)
4 Sets
5 Reps
@7
5
Run
4 Sets
8 mins
@6
Day 3
1
Pull-Up (Bodyweight)
1 Set
75 Reps
2
Push Up
6 Sets
15 Reps
3
Lateral Med Ball Throw
5 Sets
8 Reps
@7
4
Bent Leg Body Twist
5 Sets
12 Reps
5
Run
3 Sets
10 mins
@8
Day 4
1
Trap Bar Deadlift
5 Sets
1 Reps
@9
2
Standing Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8
3
Bench Press (Barbell)
4 Sets
1 Reps
@9
4
TRX Row
5 Sets
12 Reps
5
Burpee
3 Sets
AMRAP
Day 1
1
Front Squat (Barbell)
2 Sets
3 Reps
@9
2
Push Press (Barbell)
2 Sets
3 Reps
@9
3
Push Up
4 Sets
AMRAP
4
Plank
4 Sets
AMRAP
5
100m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
@6
@7
@8
@9
@10
Day 2
1
Run
1 Set
20 mins
2
Kettlebell Swing
4 Sets
AMRAP
3
Farmer's Walk (Weighted)
4 Sets
1 mins
4
Sled Push/Pull
4 Sets
1 mins
5
Burpee
4 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
2
Push Up
4 Sets
AMRAP
3
Plank
4 Sets
AMRAP
4
Lateral Med Ball Throw
5 Sets
12 Reps
5
Y Raise
5 Sets
20 Reps
6
Run
5 Sets
5 mins
Day 4
1
Trap Bar Deadlift
2 Sets
4 Reps
@10
2
Bench Press (Barbell)
4 Sets
4 Reps
@10
3
Run
1 Set
20 mins