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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
    Jun 18, 2025 08:59

Summary

**SFAC PREP** is a dynamic 6-week training program designed to elevate your strength and endurance through a blend of tactical circuits and bodyweight exercises. Committing to just four days a week, you'll engage in high-intensity workouts featuring movements like the Speed Trap Bar and Sled Push Sprint, ensuring full-body activation and improved athletic performance. Each session is crafted to push your limits, combining strength-building lifts with endurance challenges to maximize results. Get ready to transform your fitness and achieve your goals with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Other
20.1%
Quadriceps
10%
Front Delts
9.1%
Triceps
7.6%
Chest
6.9%
Abs
6.7%
Glutes
6.3%
Middle Delts
5.8%
Full-Body
5.6%
Hamstrings
5.5%
Upper Back
4.7%
Lower Back
3.9%
Lats
3.8%
Biceps
1.7%
Forearms
1.6%
Rear Delts
0.6%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 9
2
Tuck Jump
3
5 reps
-
3
Push Press (Barbell)
5
4 reps
RPE 9
4
Standing Power Throw
1
1
12 reps
12 reps
RPE 7
-
5
Ring Push Up
1
30 reps
-
6
Ring Row
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 9
2
Tuck Jump
3
5 reps
-
3
Push Press (Barbell)
5
4 reps
RPE 9
4
Standing Power Throw
1
1
12 reps
12 reps
RPE 7
-
5
Ring Push Up
1
30 reps
-
6
Ring Row
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
5 reps
RPE 8
2
Med Ball Slam
6
20 reps
-
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Long Jump
5
3 reps
-
5
Kettlebell Swing
6
12 reps
-
6
Burpee
4
21 reps
-
7
Assault Bike
4
1 mins
-
8
Push Up
4
15 reps
-
9
100m Sprint
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
5 reps
RPE 8
2
Med Ball Slam
6
20 reps
-
3
Front Squat (Barbell)
5
5 reps
RPE 8
4
Long Jump
5
3 reps
-
5
Kettlebell Swing
6
12 reps
-
6
Burpee
4
21 reps
-
7
Assault Bike
4
1 mins
-
8
Push Up
4
15 reps
-
9
100m Sprint
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
RPE 9
2
Long Jump
5
4 reps
-
3
Push Press (Barbell)
5
5 reps
RPE 9
4
One Arm Lateral Raise (Cable)
5
25 reps
RPE 6
5
Kettlebell Swing
5
20 reps
-
6
Burpee
5
AMRAP
-
7
100m Sprint
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3 reps
RPE 9
2
Push Press (Barbell)
2
3 reps
RPE 9
3
Push Up
4
AMRAP
-
4
Plank
4
AMRAP
-
5
100m Sprint
1
1
1
1
1
1 mins
1 mins
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Trap Bar
3
1 mins
RPE 6
2
Sled Push Sprint
3
1 mins
RPE 6
3
Bear Crawl AMRAP
3
1 mins
-
4
Burpee AMRAP
3
1 mins
-
5
Assault Bike
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Trap Bar
3
1 mins
RPE 6
2
Sled Push Sprint
3
1 mins
RPE 6
3
Bear Crawl AMRAP
3
1 mins
-
4
Burpee AMRAP
3
1 mins
-
5
Assault Bike
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Trap Bar
4
1 mins
RPE 7
2
Sled Push Sprint
4
3 mins
-
3
Plank
4
1 mins
-
4
Sand Bag Carry
4
1 mins
-
5
Sled Drag
4
1 mins
-
6
Farmer's Walk (Weighted)
4
2 mins
-
7
Burpee
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Trap Bar
4
1 mins
RPE 7
2
Sled Push Sprint
4
3 mins
-
3
Plank
4
1 mins
-
4
Sand Bag Carry
4
1 mins
-
5
Sled Drag
4
1 mins
-
6
Farmer's Walk (Weighted)
4
2 mins
-
7
Burpee
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Carry
4
1 mins
-
2
Sled Push
4
1 mins
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Deadlift (Dumbbell)
4
5 reps
RPE 7
5
Run
4
8 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Kettlebell Swing
4
AMRAP
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Sled Push/Pull
4
1 mins
-
5
Burpee
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6 reps
-
2
Push Up (Weighted)
5
6 reps
RPE 8
3
Burpee
10
7 reps
-
4
V-Up
5
20 reps
-
5
Active Straight Leg Raise
6
20 reps
-
6
100m Sprint
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6 reps
-
2
Push Up (Weighted)
5
6 reps
RPE 8
3
Burpee
10
7 reps
-
4
V-Up
5
20 reps
-
5
Active Straight Leg Raise
6
20 reps
-
6
100m Sprint
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
4 reps
5 reps
6 reps
-
-
-
2
Push Up (Weighted)
5
15 reps
-
3
Burpee
3
AMRAP
-
4
Med Ball Chop
5
10 reps
-
5
Should Stability Drill
5
10 reps
-
6
100m Sprint
4
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
4 reps
5 reps
6 reps
-
-
-
2
Push Up (Weighted)
5
15 reps
-
3
Burpee
3
AMRAP
-
4
Med Ball Chop
5
10 reps
-
5
Should Stability Drill
5
10 reps
-
6
100m Sprint
4
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
75 reps
-
2
Push Up
6
15 reps
-
3
Lateral Med Ball Throw
5
8 reps
RPE 7
4
Bent Leg Body Twist
5
12 reps
-
5
Run
3
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Push Up
4
AMRAP
-
3
Plank
4
AMRAP
-
4
Lateral Med Ball Throw
5
12 reps
-
5
Y Raise
5
20 reps
-
6
Run
5
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 9
2
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 9
4
Leg Press
5
12 reps
RPE 8
5
Burpee
4
20 reps
-
6
Assault Bike
4
1 mins
-
7
Rope Climb
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
RPE 9
2
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 9
4
Leg Press
5
12 reps
RPE 8
5
Burpee
4
20 reps
-
6
Assault Bike
4
1 mins
-
7
Rope Climb
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
5
6 reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
RPE 9
4
Ring Row
5
12 reps
-
5
Burpee
3
AMRAP
-
6
Sand Bag Carry
3
2 mins
-
7
Kettlebell Swing
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
2 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
5
6 reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
RPE 9
4
Ring Row
5
12 reps
-
5
Burpee
3
AMRAP
-
6
Sand Bag Carry
3
2 mins
-
7
Kettlebell Swing
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
1 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
3
Bench Press (Barbell)
4
1 reps
RPE 9
4
TRX Row
5
12 reps
-
5
Burpee
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4 reps
RPE 10
2
Bench Press (Barbell)
4
4 reps
RPE 10
3
Run
1
20 mins
-
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
-