SOF Prep Training Sample Workouts

Check out these sample workouts. These are functional movements that will actually prepare your body for your goal. 

SOF 365 is a progressive system that will work you up to peak physical shape.
You can choose either barbell or sandbag for your strength cycle.

Every day is a new workout minus strength cycles where you work off percentages of your 1 Rep or 3 Rep Max.
Workouts take 30 - 45 minutes in most cases. Endurance training will take longer. You can easily scale or modify any workout to suit your needs. 

Workouts as follows: 

3 Days On 1 Day Recovery 2 Days On 1 Day Rest

Workouts range from 30 min to 1 hour. 

365 Days of pre Programmed Training. You own it! PDF Download. If you lose your file we can resend you a new one as long as you have the email you purchased with. 

Get SOF Prep 365 for $59.97 Limited Offer: 



Day 1:

Warm Up: 400m Jog Complete Stretch Top to Bottom

5 Rounds:
50m Sprint
10 Power Cleans at 95#/65#

Cool Down: 1 Mile Run Complete Stretch Top To Bottom

Day 2:

Warm Up: 100m Bear Crawl Complete Stretch Top to Bottom

5 Mile Ruck with As Much Weight As Possible (AMWAP) 

Cool Down: 3 Min Plank Hold with Ruck On Top To Bottom Stretch


Day 3: 

Warm Up:
200m Jog, 3 Rounds: 20 Alternating Step Ups, 10 Sandbag Cleans, 10 Pull Ups



100 Alternating Lunges (Advanced Athletes Used 20# Object in Front Rack)

50 Alternating Step Ups (Advanced Athletes Used 20# Object in Front Rack)

100m Bear Crawl

Cool Down: 800m Jog Complete Stretch



Sample Training Day from SOF Prep AOTS Tier 1 
Get Our AOTS V 1 and V 2 on Sale for $59.99 HERE! 

Day 2:

Warm Up: 4 x 200m Runs at 65% Full Sprint Pace, 5 Min Plank in Leaning Rest, 5 Min Wall Sit, 100 4 Count Jumping Jack, 50 Ice Skaters

Stretching and Mobility: Perform a complete stretching routine of your choice. DO NOT SKIP THIS STEP

Strength: Work Up to 3 Rep Max Push Press Your 3 Rep Max
Swim, Row or Bike: 30 Minutes of Swim, Bike or Row 75% of Full Sprint Pace

High Intensity: AFAP: 2 Rounds

50 Burpees Over Sandbag 30#
50m Down and Back Shuttle Sprint 50 Sandbag Ground to Overhead 30# 50m Down and Back Shuttle Sprint 50 Push Ups
50m Down and Back Shuttle Sprint

Mindset Training: 20 Minutes on the Clock Plank Hold - Every Time you drop to your knees 5 Burpees (keep clock running)

Cool Down: Perform a complete stretching routine of your choice. Foam Roll. Hydrate and Fuel your Body DO NOT SKIP THIS STEP


CSS Swim Prep Training Day Sample: 

Day 8:

Warm Up: 4 x 50m Laps at 60% Pace Stretch as needed between laps.

1 25 M Sprint CSS ( down)
1 50 M Sprint CSS (down and back) 1 100 M Sprint CSS (4 Laps)
1 50 M (down and back)
1 25 M (down)

Rest 5 Minutes
7 Minute Treading Session 2 Minutes No Arms (keep your hands above water)

Cool Down: Stretch, Foam Roll, Hydrate and Refuel

Journal: (take 2 minutes and write down some notes, what worked well, what didn’t, weaknesses etc.)



If you have questions on what program is right for you or want to get a SOF Prep Assessment send your current scores to Please allow us 24 hours to review and reply. May take longer on Weekends or Holidays.