SOF Prep Hybrid HITT/Iso Training

Introducing SOF Prep's 90 Day Hybrid Training System where we combine classic SOF Prep Style HITT with Isolated Targeted Lifting to work on physique as well as core to extremity fitness. 

This is a 90 Day 3 Phase Program with with 3 Delaod Weeks. The program takes over 4 Months to complete in proper sequence. All Rest and Recovery Days are included.

Proper Form and Proper Weight Selection is Crucial.

You will need access to a fairly complete gym to complete or have the following equipment:

Pull Up Bar, Step Up Box, Weight Vest or Ruck, Dumbbells, Barbell and Weights, Sandbag and PT Area. 

Sample Training Day: 

Warm Up Per SOP 

ISO Movements: 3 Sets of 10 Reps with 3 minute rest between sets and moderate tempo. You should reach failure on your last set of 10 for each movement. Do not pick too heavy of weight.

Weighted Push Ups (20# ruck on back)

Sandbag Ground to Overheads

Diamond Push Ups

Rest 5 Mins

3 Sets of 5 Reps: 

Commando Pull Ups

Toes to Bar

Rest 5 Mins

HITT Workout: 

Then: 21 - 15 - 9 Reps of:

Sandbag Thrusters

Burpees 

Cool Down Per SOP!