1. Choosing a Career

Do exhaustive research on the differences between the various branches, SOF careers, deployment schedules, mission set, required training, etc. Feel out how each career meshes with your true character and individual goals. Use Google searches, online forums, recruiters, books, SMEs, talk to other SOF WODers, etc. to formulate an accurate representation of each potential job. Remember, this is something that you must pour your heart & soul into, so ensure the mission honestly resonates with you.

If you are not 100% committed, your true colors will show during selection.



At SOF WODs, our guys lead from the front; thus, we recommend a committed 6 month train up, minimum.

We are not in the habit of training candidates to squeak by or be the “grey man.” We groom the leaders of tomorrow and expect a high level of commitment and humble professionalism from our candidates.

We are much more than a training platform.  We are a community of driven men and women, we take preparation very seriously, we go above and beyond the call of duty, we are always there for other SOF WODers and above all we are strong in mind and body.


Not all selection courses are identical; thusly there should be slight deviations in preparation. Focus on weaknesses, maintain strengths.

Water Based Selections 

PJ, CCT, SEAL, SWCC, CDC, Rescue Swimmer, etc. Follow this basic template, where Sunday is always 100% rest/recovery. Calisthenic development 3-4/week, Strength 2-5/week, Run 2-4/week, Swim 2-4/week, Mobility 7/week. *Ruck once every week or two for variety. *WARNING: always have qualified, direct supervision, for water based training, never train alone.

Ruck Based Selections

Army SF, Ranger School, Delta Selection, MARSOC, etc. Follow this basic template, where Sunday is always 100% rest/recovery. Calisthenic development 3-4/week, Strength 2-5/week, Run 2-4/week, Ruck 1-2/week, mobility 7/week. *Swim every week or two for variety and active recovery.

These recommendations for customizing a training plan should only be applied to SOF WODs programming, we cannot account for the variations in volume, intensity and quality of other programs. Bottom line, we know SOF WODs works.  


Conduct the SOF WODs Warm Up prior to every WOD: 5+ minutes on a foam roller and specific mobility work 500m Row, 20 push ups, 20 sit ups, 20 air squats, 20 back arches, hang on the pull up bar to elongate spine and open shoulder capsules. 3 x 5 pull ups, dynamic stretches (stretches involving movement) static stretches (stretches with limited movement) Work on specific movements with PVC or a 45# bar.

Post WOD conduct 10+ minutes of cool down and mobility work.



Don’t attempt to walk right into 100% of our prescribed WODs and recover at an adequate rate.

We insist everyone following our training, slowly increase volume in a progressive manner.

  • Depending on your current conditioning and athletic history begin at 50-60% of the prescribed WOD each day and the low end of recommended number of WODs/week.
  • Example: RX’d WOD- 10 x 10 bench press @ 135# Then: Run- 6 mile LSD. A beginner would only do 5 x 10 bench press @ 135# Then: Run- 3 mile LSD. Weight can and should be scaled to individual abilities, but once again never exceed the RX’d WOD.
  • Always allow 3-4 hours recovery between running, swimming or strength WODs, unless otherwise stated.
  • Add 5% WOD volume each week, until you reach the prescribed amount. There is NEVER a need to do more than the prescribed WODs.
  • Example week 2: 6 x 10 bench press @ 135# Then: 3.5 mile LSD


In order to properly prepare for selection and the rigors beyond, we must “walk the line” with overtraining. It is crucial for candidates to ease into training; being conservative in the beginning will help you remain injury free and on track with your preparation. All candidates should be aware of the signs and symptoms (below) of overtraining and implement restraint to avoid this hurdle.

Signs and Symptoms of an over trained athlete:

  • Washed-out feeling, tired, drained, lack of energy
  • Mild-leg soreness, general aches and pains
  • Pain in muscles and joints
  • Sudden drop in performance
  • Insomnia
  • Headaches
  • Decreased immunity (increased number of colds, and sore throats)
  • Decrease in training capacity / intensityMoodiness, irritability, depression
  • Rise in resting heart rate
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injurie

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