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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
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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