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CSOR SELECTION TRAINING PLAN, Version 1.

14 Week CSOR Selection


Training Plan
The following is a 14-week training plan specifically designed to prepare individuals for the
Canadian Special Operations Regiment (CSOR) assessment phase (AP).
**************DISCLAIMER**************
This training plan contains 96 sessions over the course of 14 weeks. You will be training 6 days/
week with several 2x/day. Sunday will generally be taken off for rest and recovery. Individuals
that undertake this training plan should have a baseline of physical fitness that includes the
ability to cover a 13km distance, in less than 2 hours and 20 minutes, with a weight of 70lbs.
Failure to achieve this standard before commencing this training plan could result in injury.
Remember to always listen to your body to avoid injury. If you feel like youre going to injure
yourself with a movement or you are about to over-train, then either scale the movement or take
an extra day off to recover.
TRAINING PLAN OVERVIEW
This training plan is designed to have you peak at the end of week 6 and 12, where you will
complete a mini selection, and again at the end of week 14, where you will attempt to complete
the CSOR AP. You must stay committed and follow this training plan to the best of your abilities
for optimal results.
WHEN TO START
Begin this training plan 14 weeks before the CSOR AP commences. Follow the program as
closely as possible throughout. Ideally, you will have completed the CSOR PT test prior to
commencing this training plan.

CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

EQUIPMENT REQUIRED
Barbells, Dumbbells, Rings, Pull-up Bar, Medicine Ball, 12, 20, and 24 box, Skipping Rope,
Rower, Sandbag, Sled, Swimming area, Rucksack, Sledgehammer, Bands, Kettle bells.
If you do not have access to a boxing, BJJ, or MMA gym, find a friend that can teach you the
basics. This is not an absolute necessity but it will help you develop that warrior spirit which is
essential to success in the Special Forces.
FAQ
Go to www.elitetrainingprograms.com and click on the FAQ tab. If you do not see your
question answered there click on the Contact Us tab and we will do our best to answer your
questions promptly.

See you on the other side!

Wes Kennedy
Owner, Elite Training Programs

CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 1

SESSION 2

SESSION 3

SESSION 4

SESSION 5

SESSION 6

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

AM
Goal: Swim Technique

Warm-Up:
5 rounds NOT for time:
10 Push-ups
20 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X3

Warm-Up:
Run 50m on grass
barefoot
Rest 1min
X3

Warm-Up:
5 rounds:
5 strict Pull-ups
7 Burpees

Warm-Up:
Run 8min easy, every
minute perform 6
walking lunges

Warm-Up:
Accumulate 5min
treading water

Training:
A: Front Squat@ 3111 x
10-12; rest 90sec x 3
B: Wtd Pull-ups @ 2012
x 7-8; rest 90sec x 3
C1:L Side Bridge 90sec;
rest 60sec x 3
C2:R Side Bridge 90sec;
rest 60sec x 3
+
Run 100m @ 100%
Rest 2min
x3

Training:
8min AMRAP @ 90%
15 Burpees
200m run
Rest 8min
8min AMRAP @ 90%
5 strict Pull-ups
30sec FLR on rings
10 GHD extensions
15 wall balls 20#
Rest 8min
8min AMRAP @ 90%
16 jumping lunges
Row 250m

Note: If you hit the top


of the rep range, you
MUST increase weight
on the next set

Training:
Run 30min at easy
pace
Swim 20min at easy
pace
Tread Water 2min
Note: Keep HR below
135bpm

Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 10-12; rest
15sec b/t legs; rest 2min x 3/leg
B: Standing DB Shoulder Press
@ 31X1 x 10-12; rest 90sec x 3
C1:AMSAP FLR on rings; rest
60sec x 3
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 3
+
AMRAP KBS 1.5pd in 15sec
Rest 2min
x3
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set

Training:
Run 5km @ 90% effort
Ruck 4km w/ 70# ruck
@ 90% effort

Sunday
OFF-Rest Day

Training:
Get coached on proper
swim technique for
30minutes.
SESSION 7

Note: Goal is to
maintain a hard, but
steady pace

PM
Goal: Combatives
Training:
60-90 min Boxing
Class
Note: Keep HR under
150bpm throughout

3
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 8

SESSION 9

SESSION 10

SESSION 11

SESSION 12

SESSION 13

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

AM
Goal: Swim Technique

Warm-Up:
5 rounds NOT for time:
11 Push-ups
22 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X3

Warm-Up:
Run 60m on grass
barefoot
Rest 1min
X3

Warm-Up:
5 rounds NOT for time:
6 strict Pull-ups
8 Burpees

Warm-Up:
Run 8min easy, every
minute perform 4
Burpees

Warm-Up:
Accumulate 5min
treading water

Training:
A: Front Squat@ 3111 x
9-11; rest 90sec x 4
B: Wtd Pull-ups @ 2012
x 6-7; rest 90sec x 4
C1:L Side Bridge 90sec;
rest 60sec x 3
C2:R Side Bridge 90sec;
rest 60sec x 3
+
Run 100m @ 100%
Rest 2min
x4

Training:
9min AMRAP @ 90%
50m Farmers Carry
very heavy
10 sandbag over
shoulder heavy
Rest 8min

Training:
Run 35min at easy
pace
Swim 25min at easy
pace
Tread Water 3min

Note: If you hit the top


of the rep range, you
MUST increase weight
on the next set

9min AMRAP @ 90%


Step-ups 20 w/
weighted vest
Rest 8min
9min AMRAP @ 90%
50m Sled Push heavy
25m walking w/
sandbag overhead
50m Sled Pull heavy

Note: Keep HR below


135 bpm

Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 9-11; rest
15sec b/t legs; rest 2min x 4/leg
B: Standing DB Shoulder Press
@ 31X1 x 9-11; rest 90sec x 4
C1:AMSAP FLR on rings; rest
60sec x 3
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 3
+
AMRAP KBS 1.5pd in 15sec
Rest 2min
x4
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set

Training:
Ruck 5km w/ 70# ruck
@ 90% effort
Run 6km @ 90% effort
Note: Goal is to
maintain a hard, but
steady pace

Sunday
OFF- Rest Day

Training:
Get coached on proper
swim technique for
30minutes.

SESSION 14
PM
Goal: Combatives
Training:
60-90 min BJJ Class
Note: Keep HR under
150bpm throughout

Notes: Goal for stepups is steady and


unbroken

4
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 15

SESSION 16

SESSION 17

SESSION 18

SESSION 19

SESSION 20

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

AM
Goal: Swim Technique

Warm-Up:
5 rounds NOT for time:
12 Push-ups
24 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X3

Warm-Up:
Run 70m on grass
barefoot
Rest 1min
X3

Warm-Up:
5 rounds NOT for time:
7 strict Pull-ups
9 Burpees

Warm-Up:
Run 9min easy, every
minute perform 8
walking lunges

Warm-Up:
Accumulate 5min
treading water

Training:
A: Front Squat@ 3111 x
8-10; rest 90sec x 4
B: Wtd Pull-ups @ 2012
x 5-6; rest 90sec x 4
C1:L Side Bridge 90sec;
rest 60sec x 4
C2:R Side Bridge 90sec;
rest 60sec x 4
+
Run 100m @ 100%
Rest 2min
x5

Training:
10min AMRAP @ 90%
6 strict Pull-ups
10 DB Push press
15cals Airdyne
Rest 8min

Note: If you hit the top


of the rep range, you
MUST increase weight
on the next set

10min AMRAP @ 90%


15 BW squats
15sec hold at bottom of
squat- legs 90 degrees
12 walking lunges w/
heavy sandbag in rack
position
Run 200m
Rest 8min
10min AMRAP @ 90%
6 strict Pull-ups
10 DB Push press
250m Row

Training:
Run 40min at easy
pace
Swim 30min at easy
pace
Tread Water 4min

Note: Keep HR
below 135bpm

Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 8-10; rest
15sec b/t legs; rest 2min x 4/leg
B: Standing DB Shoulder Press
@ 31X1 x 8-10; rest 90sec x 4
C1:AMSAP FLR on rings; rest
60sec x 4
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 4
+
AMRAP KBS 1.5pd in 15sec
Rest 2min
x5
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set

Training:
Run 7km @ 90% effort
Ruck 6km w/ 70# ruck
@ 90% effort
Note: Goal is to
maintain a hard, but
steady pace

Sunday
OFF- Rest Day

Training:
Get coached on proper
swim technique for
30minutes.

SESSION 21
PM
Goal: Combatives
Training:
60-90 min Boxing
Class
Note: Keep HR under
150bpm throughout

5
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 22

SESSION 23

SESSION 24

SESSION 25

SESSION 26

SESSION 27

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

AM
Goal: Swim Technique

Warm-Up:
5 rounds NOT for time:
13 Push-ups
26 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X4

Warm-Up:
Run 80m on grass
barefoot
Rest 1min
X3

Warm-Up:
5 rounds NOT for time:
8strict Pull-ups
10 Burpees

Warm-Up:
Run 9min easy, every
minute perform 5
Burpees

Warm-Up:
Accumulate 5min
treading water

Training:
A: Front Squat@ 3111 x
7-9; rest 90sec x 4
B: Wtd Pull-ups @ 2012
x 4-5; rest 90sec x 4
C1:L Side Bridge 90sec;
rest 60sec x 4
C2:R Side Bridge 90sec;
rest 60sec x 4
+
Run 100m @ 100%
Rest 2min
x6

Training:
11min AMRAP @ 90%
5 Pull-ups
10 Push-ups
15 BW Squats
Rest 8min
x3

Note: If you hit the top


of the rep range, you
MUST increase weight
on the next set

Training:
Run 45min at easy
pace
Swim 35min at
easy pace
Tread water 5min

Note: Keep HR
below 135bpm

Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 7-9; rest 15sec
b/t legs; rest 2min x 5/leg
B: Standing DB Shoulder Press
@ 31X1 x 7-9; rest 90sec x 5
C1:AMSAP FLR on rings; rest
60sec x 4
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 4
+
AMRAP KBS 1.5pd in 15sec
Rest 2min
x6
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set

Training:
Ruck 7km w/ 70# ruck
@ 90% effort
Run 8km @ 90% effort
Note: Goal is to
maintain a hard, but
steady pace

Sunday
OFF- Rest Day

Training:
Get coached on proper
swim technique for
30minutes.

SESSION 28
PM
Goal: Combatives
Training:
60-90 min BJJ Class
Note: Keep HR under
150bpm throughout

6
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 29

SESSION 30

SESSION 31

SESSION 32

SESSION 33

SESSION 34

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

AM
Goal: Swim Technique

Warm-Up:
5 rounds NOT for time:
14 Push-ups
28 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X4

Warm-Up:
Run 90m on grass
barefoot
Rest 1min
X3

Warm-Up:
5 rounds NOT for time:
9strict Pull-ups
11 Burpees

Warm-Up:
Run 10min easy, every
minute perform 6
jumping lunges

Warm-Up:
Accumulate 5min
treading water

Training:
A: Front Squat@ 3111 x
6-8; rest 90sec x 5
B: Wtd Pull-ups @ 2012
x 3-4; rest 90sec x 5
C1:L Side Bridge 90sec;
rest 60sec x 4
C2:R Side Bridge 90sec;
rest 60sec x 4
+
Run 100m @ 100%
Rest 2min
x7

Training:
12min AMRAP @ 90%
50m Farmers Carry very
heavy
10 sandbag over shoulder
heavy
Rest 8min

Note: If you hit the top


of the rep range, you
MUST increase weight
on the next set

12min AMRAP @ 90%


Step-ups 20 w/
weighted vest
Rest 8min
12min AMRAP @ 90%
50m Sled Push heavy
25m walking w/ sandbag
overhead
50m Sled Pull heavy

Training:
Run 50min at easy
pace
Swim 40min at easy
pace
Tread water 6min

Note: Keep HR
below 135bpm

Training:
A: DB Rear Foot Elevated Split
Squat @ 3010 x 6-8; rest 15sec
b/t legs; rest 2min x 5/leg
B: Standing DB Shoulder Press
@ 31X1 x 6-8; rest 90sec x 5
C1:AMSAP FLR on rings; rest
60sec x 5
C2: AMRAP GHD Extensions
@ 20X1; rest 60sec x 5
+
AMRAP KBS 1.5pd in 15sec
Rest 2min
x7
Note: If you hit the top of the
rep range, you MUST increase
weight on the next set

Training:
Run 9km @ 90% effort
Ruck 8km w/ 70# ruck
@ 90% effort
Note: Goal is to
maintain a hard, but
steady pace

Sunday
OFF- Rest Day

Training:
Get coached on proper
swim technique for
30minutes.

SESSION 35
PM
Goal: Combatives
Training:
60-90 min Boxing
Class
Note: Keep HR under
150bpm throughout

Notes: Goal for step-ups


is steady and unbroken

7
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

SESSION 36

SESSION 37

SESSION 38

SESSION 39

SESSION 40

SESSION 41

SESSION 42

Goal: Strength

Goal: Aerobic Power

Goal: Aerobic
Base

Goal: Strength

Goal: Aerobic Endurance

Goal: MINISELECTION

Goal: MINISELECTION

Warm-Up:
5 rounds NOT for time:
10 Push-ups
20 walking lunges

Warm-Up:
8 band pull-aparts
15sec hollow rock
X4

Warm-Up:
5 rounds NOT for time:
5 strict Pull-ups
7 Burpees

Warm-Up:
Run 8min easy, every
minute perform 6
jumping lunges

0600:
100 x 6-point Burpees
for time

0200: 20min AMRAP


10 Push-ups
10 Sit-ups

Training:
A: Build up to a 5RM
in the Front Squat
B: Build up to a 3RM
Weighted Pull-up
C1:AMSAP L side
bridge, 1 attempt; rest
2min
C2:AMSAP R Side
Bridge, 1 attempt
+
400m run for time

Training:
30min AMRAP
15 Burpees
Run 200m
15 20-24 box jumps
Run 200m
15 Wall balls 20#
Run 200m

Training:
A: Build up to a 8RM Rear
Foot Elevated Split Squat @
3010; rest as needed b/t legs
B: Build up to a 6RM
Standing DB Press @ 31X1
C:AMSAP FLR on rings, 1
attempt
+
AMRAP KBS 1.5pd in
1min; 1 attempt

Training:
Run 5km @ 100% effort
Ruck 4km w/ 70# rock @
100% effort

1100:
10 rounds for time
Swim 25m in combats
10 Burpees
20 4-Count Flutter
Kicks

0700: Swim 1600m.


Every 5min stop and
tread water for 60sec
with a brick

Warm-Up:
Run 50m on grass
barefoot
Rest 1min
X4
Training:
Run 35min at
easy pace
Swim 25min at
easy pace
Tread Water 4min
Note: Keep HR
below 135 bpm

Note: You should well


exceed your ability from
Session 5

1600:
5 rounds for time:
50m Farmers Carry
100#/hand
15 Sandbag to
Shoulder 80#
2100:
Run 12km at
moderately fast pace.
2200-0200: Sleep (this
is the only time you are
allowed to sleep until
Sunday night)

1200:
8 rounds for time
AMRAP BW Back
Squat
Run 200m
1700:
Run 4km
70# rock march 9km
while carrying 10#
sledge hammer
Run 4km
Mini Selection
Finished

8
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

OFF-Rest Day

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 43

SESSION 44

SESSION 45

SESSION 46

SESSION 47

Goal: Recovery

Goal: Strength

Goal: Aerobic Base

Goal: Aerobic Endurance

AM
Goal: Swim Proficiency

Warm-Up:
Tread Water for 3min

Warm-Up:
3 Rounds NOT for time:
16 Push-ups
20 Sit-ups
5 strict Pull-ups

Warm-Up:
3 Rounds NOT for time:
Tread water 1min
10 Sit-ups
10 Push-ups

Warm-Up:
Run 10min easy, every
minute perform 6
jumping lunges

Training:
A1: Deadlift @2111 x 10-12;
rest 60sec x 3
A2: CGBP @ 31X0 x 10-12;
rest 60sec x 3
B1: 4-Count Flutter Kicks x
30; rest 45sec x 3
B2: AMRAP Sit-ups (feet
unhooked); rest 45sec x 3
+
AMRAP Burpees in 20seconds
Rest 3:30
x3

Training:
Swim 20min easy
Run 30min easy
80# ruck march 40min
easy

Training:
30min easy swim
Note: Keep HR under
135bpm

Note: If you reach the top of


the rep range, you MUST go
up in weight on the next set
Push as hard as you possibly
can for Burpees

Note: Keep HR under


135 bpm

Training:
Run 6km w/ 10lb pack
@ 90% effort
Ruck 5km w/ 90# ruck
@ 90% effort

Training:
Accumulate 5min treading
water w/ 10lb brick
+
15min swim easy front crawl
15min swim easy side stroke
+
Accumulate 5min treading
water w/10lb brick

Note: Goal is to maintain


a hard but steady pace

Note: Keep HR below


135bpm

Sunday
OFF- Rest Day

SESSION 48
PM
Goal: Combatives
Training:
60-90 min Boxing Class
Note: Keep HR under
150bpm throughout

9
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 49

SESSION 50

SESSION 52

SESSION 53

SESSION 54

SESSION 55

Goal: Strength

AM
Goal: Aerobic Base

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic Endurance

Warm-Up:
3 Rounds NOT for
time:
Tread water 1min
10 muscle ups
5 Burpees

Warm-Up:
3 Rounds NOT for time:
10 BW Squats
10 Push-ups
10 Walking Lunges
5 Pull-ups

Warm-Up:
Run 8min easy, every
minute perform 4
Burpees

AM
Goal: Swim
Proficiency

Training:
Swim 25min easy
Run 35min easy
80# ruck march
45min easy

Training:
A1: Barbell Walking Lunges @
2010 x 10-12/leg; rest 60sec x 3
A2: Bent Over Barbell Rows @
3011 x 10-12; rest 60sec x 3
B1: Barbell Good Mornings @
3111 x 10-12; rest 60sec x 3
B2: AMRAP Knees to Elbows;
rest 60sec x 3
+
AMRAP Ball Slams 20# in
20seconds
Rest 3:30
X3

Warm-Up:
3 Rounds NOT for time:
18 Push-ups
22 Sit-ups
6 strict Pull-ups
Training:
A1: Deadlift @2111 x 911; rest 60sec x 4
A2: CGBP @ 31X0 x 911; rest 60sec x 4
B1: 4-Count Flutter Kicks
x 35; rest 45sec x 3
B2: AMRAP Sit-ups (feet
unhooked); rest 45sec x 3
+
AMRAP Burpees in
20seconds
Rest 3:30
x4
Note: If you reach the top
of the rep range, you
MUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees

Warm-Up:
NOT for time:
Run 3min easy
40 Burpees
Run 3min easy
Training:
80# ruck march w/
10lb sledge hammer
carried at the ready
60 minutes @ easy
pace
Note: Keep HR below
135bpm
SESSION 51
PM
Goal: Aerobic Power
Training:
15min AMRAP @
85%
10 sandbag ground to
overhead 40lbs
10 sandbag walking
overhead lunges 40lbs
20m shuttle run x 6
Walking Rest 12min x
2

Note: Keep HR
under 135 bpm

Note: If you reach the top of the


rep range, you MUST go up in
weight on the next set
Push as hard as you possibly
can for Ball Slams

Training:
Run 7km w/ 10lb pack
@ 90% effort
Ruck 6km w/ 90# ruck
@ 90% effort
Note: Goal is to maintain
a hard but steady pace

Sunday
OFF- Rest Day

Training:
Accumulate 7min
treading water w/
10lb brick
+
20min swim easy
front crawl
20min swim easy
side stroke
+
Accumulate 7min
treading water w/
10lb brick
Note: Keep HR
below 135 bpm
SESSION 56
PM
Goal: Combatives
Training:
60-90 min BJJ Class
Note: Keep HR
under 150bpm
throughout

10
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 57

SESSION 58

SESSION 60

SESSION 61

SESSION 62

SESSION 63

Goal: Strength

AM
Goal: Aerobic Base

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

Warm-Up:
3 Rounds NOT for time:
Tread water 1min
10 4-count flutter kicks
12 Push-ups

Warm-Up:
3 Rounds NOT for time:
12 BW Squats
12 Push-ups
12 Walking Lunges
6 Pull-ups

AM
Goal: Swim
Proficiency

Warm-Up:
3 Rounds NOT for time:
20 Push-ups
24 Sit-ups
7 strict Pull-ups
Training:
A1: Deadlift @2111 x 810; rest 60sec x 4
A2: CGBP @ 31X0 x 810; rest 60sec x 4
B1: 4-Count Flutter Kicks
x 35; rest 45sec x 4
B2: AMRAP Sit-ups (feet
unhooked); rest 45sec x 4
+
AMRAP Burpees in
20seconds
Rest 3:30
x5
Note: If you reach the top
of the rep range, you
MUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees

Warm-Up:
NOT for time:
Run 3min easy
40 jumping lunges
Run 3min easy
Training:
80# ruck march w/
10lb sledge hammer
carried at the ready
70 minutes @ easy
pace
Note: Keep HR
below 135 bpm
SESSION 59
PM
Goal: Aerobic
Power
Training:
16min AMRAP @
85%
Step-Ups 20 w/
weighted vest
Walking Rest
12min
x2

Training:
Swim 30min easy
Run 40min easy
80# ruck march 50min
easy
Note: Keep HR under
135 bpm

Training:
A1: Barbell Walking Lunges @
2010 x 9-11/leg; rest 60sec x 4
A2: Bent Over Barbell Rows @
3011 x 9-11; rest 60sec x 4
B1: Barbell Good Mornings @
3111 x 9-11; rest 60sec x 3
B2: AMRAP Knees to Elbows;
rest 60sec x 3
+
AMRAP Ball Slams 20# in
20seconds
Rest 3:30
X4

Warm-Up:
Run 9min easy, every
minute perform 8
walking lunges
Training:
Run 8km w/ 10lb pack
@ 90% effort
Ruck 7km w/ 90# ruck
@ 90% effort
Note: Goal is to
maintain a hard but
steady pace

Sunday
OFF- Rest Day

Training:
Accumulate 4min
treading water w/
20lb brick
+
Accumulate 10min of
swimming in combat
pants, shirt, and boots
+
Accumulate 4min
treading water w/
20lb brick
Note: Keep HR
below 135 bpm
SESSION 64
PM
Goal: Combatives

Note: If you reach the top of the


rep range, you MUST go up in
weight on the next set

Training:
60-90 min Boxing
Class

Push as hard as you possibly


can for Burpees

Note: Keep HR under


150bpm throughout

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CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 65

SESSION 66

SESSION 68

SESSION 69

SESSION 70

SESSION 71

Goal: Strength

AM
Goal: Aerobic Base

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

Warm-Up:
3 Rounds NOT for time:
Tread water 1min w/ 10
lb brick
20 BW squats

Warm-Up:
3 Rounds NOT for time:
14 BW Squats
14 Push-ups
14 Walking Lunges
7 Pull-ups

AM
Goal: Swim
Proficiency

Warm-Up:
3 Rounds NOT for time:
22 Push-ups
26 Sit-ups
8 strict Pull-ups
Training:
A1: Deadlift @2111 x 79; rest 60sec x 5
A2: CGBP @ 31X0 x 7-9;
rest 60sec x 5
B1: 4-Count Flutter Kicks
x 35; rest 45sec x 4
B2: AMRAP Sit-ups (feet
unhooked); rest 45sec x 4
+
AMRAP Burpees in
20seconds
Rest 3:30
x6

Warm-Up:
NOT for time:
Run 3min easy
100 Push-ups
Run 3min easy
Training:
80# ruck march w/
10lb sledge hammer
carried at the ready
80 minutes@ easy
pace

SESSION 67
PM
Goal: Aerobic
Power
Warm-Up:

Note: If you reach the top


of the rep range, you
MUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees

Training:
17min AMRAP @
85%
5 strict Pull-ups
15 Burpee broad
jumps
Row 250m
Walking Rest
12min
x2

Training:
Swim 35min easy
Run 45min easy
80# ruck march 55min
easy
Note: Keep HR under
135 bpm

Training:
A1: Barbell Walking Lunges @
2010 x 8-10/leg; rest 60sec x 4
A2: Bent Over Barbell Rows @
3011 x 8-10; rest 60sec x 4
B1: Barbell Good Mornings @
3111 x 8-10; rest 60sec x 4
B2: AMRAP Knees to Elbows;
rest 60sec x 4
+
AMRAP Ball Slams 20# in
20seconds
Rest 3:30
X5

Warm-Up:
Run 9min easy, every
minute perform 5
Burpees
Training:
Run 9km w/ 10lb pack
@ 90% effort
Ruck 8km w/ 90# ruck
@ 90% effort
Note: Goal is to
maintain a hard but
steady pace

Sunday
OFF- Rest Day

Training:
Accumulate 5min
treading water w/
20lb brick
+
Accumulate 15min of
swimming in combat
pants, shirt, and boots
+
Accumulate 5min
treading water w/
20lb brick
Note: Keep HR
below 135bpm
SESSION 72
PM
Goal: Combatives

Note: If you reach the top of the


rep range, you MUST go up in
weight on the next set

Training:
60-90 min Boxing
Class

Push as hard as you possibly


can for Ball Slams

Note: Keep HR under


150bpm throughout

12
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 73

SESSION 74

SESSION 75

SESSION 76

SESSION 76

SESSION 77

Goal: Strength

AM
Goal: Aerobic Base

Goal: Aerobic Base

Goal: Strength

Goal: Aerobic
Endurance

Warm-Up:
3 Rounds NOT for time:
Tread water 1min w/ 10
lb brick
20 4-count flutter kicks

Warm-Up:
3 Rounds NOT for time:
16 BW Squats
16 Push-ups
16 Walking Lunges
8 Pull-ups

AM
Goal: Swim
Proficiency

Warm-Up:
Warm-Up:
3 Rounds NOT for time:
24 Push-ups
28 Sit-ups
9 strict Pull-ups
Training:
A1: Deadlift @2111 x 68; rest 60sec x 5
A2: CGBP @ 31X0 x 6-8;
rest 60sec x 5
B1: 4-Count Flutter Kicks
x 35; rest 45sec x 5
B2: AMRAP Sit-ups (feet
unhooked); rest 45sec x 5
+
AMRAP Burpees in
20seconds
Rest 3:30
x6
Note: If you reach the top
of the rep range, you
MUST go up in weight on
the next set
Push as hard as you
possibly can for Burpees

Warm-Up:
NOT for time:
Run 3min easy
100 Push-ups
Run 3min easy
Training:
80# ruck march w/
10lb sledge hammer
carried at the ready
90 minutes @ easy
pace
SESSION 75
PM
Goal: Aerobic
Power
Training:
18min AMRAP @
85%
50m sled push
Run 200m w/
sandbag on
shoulder
15 Push-ups
Walking Rest
12min
x2

Training:
Swim 40min easy
Run 50min easy
80# ruck march 60min
easy
Note: Keep HR under
135bpm

Training:
A1: Barbell Walking Lunges @
2010 x 7-9/leg; rest 60sec x 5
A2: Bent Over Barbell Rows @
3011 x 7-9; rest 60sec x 5
B1: Barbell Good Mornings @
3111 x 7-9; rest 60sec x 4
B2: AMRAP Knees to Elbows;
rest 60sec x 4
+
AMRAP Ball Slams 20# in
20seconds
Rest 3:30
X6
Note: If you reach the top of the
rep range, you MUST go up in
weight on the next set
Push as hard as you possibly
can for Ball Slams

Warm-Up:
Run 9min easy, every
minute perform 6
Burpees
Training:
Run 10km w/ 10lb
pack @ 90% effort
Ruck 9km w/ 90# ruck
@ 90% effort
Note: Goal is to
maintain a hard but
steady pace

Sunday
OFF- Rest Day

Training:
Accumulate 6min
treading water w/
20lb brick
+
Accumulate 20min of
swimming in combat
pants, shirt, and boots
+
Accumulate 6min
treading water w/
20lb brick
Note: Keep HR
below 135bpm
SESSION 78
PM
Goal: Combatives
Training:
60-90 min BJJ Class
Note: Keep HR under
150bpm throughout

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CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

SESSION 79

SESSION 80

SESSION 82

Goal: Strength

AM
Goal: Aerobic Base

Goal: Aerobic Base

Warm-Up:
3 Rounds NOT for
time:
12 Push-ups
14 Sit-ups
5 strict Pull-ups
Training:
A1: Build to a 5RM
Deadlift
A2: Build to a 5RM
CGBP
+
AMRAP Burpees in
2minutes

Warm-Up:
NOT for time:
Run 3min easy
50 walking lunges w/
sledge hammer carried
overhead
Run 3min easy
Training:
80# ruck march w/ 10lb
sledge hammer
carried at the ready
100 minutes @ easy pace
Note: Keep HR under
135 bpm
SESSION 81
PM
20min AMRAP
Burpees

Warm-Up:
3 Rounds NOT for time:
Tread water 1min w/ 10lb
brick
L Side Bridge 30sec
R Side Bridge 30sec
Training:
Swim 25min easy
Run 35min easy
80# ruck march 45min
easy
Note: Keep HR under
135bpm

Thursday

Friday
SESSION 83

OFF- Rest Day

Goal: MINISELECTION
1600:
2.4km run for time
Max Push-ups in
2min
Max Sit-ups in 2min
Max Pull-ups in 2min
2100:
8 km ruck march 80#
2200-0200: Sleep
(sleep only inside
these designated areas
this weekend)

Saturday
SESSION 84
Goal: MINISELECTION
0200:
15min AMRAP:
1- 10 box jumps 24
2- Hold the squat
position with back
against the wall and legs
at 90degrees for 15secs
3- Run 50m out and
50m back as fast as
possible (100%)
0800:
10 rounds for time
Swim 25m in combats
10 Burpees
20 x 4-count flutter
kicks
1400: Safely complete a
polar bear dip. Do not
complete this alone.
2000:
Run 8km to gym
Row 2km
30 thrusters 135#
Row 2km
Run 8km home
2200-0200: Sleep (sleep
only inside these
designated areas this
weekend)

Sunday
SESSION 85
Goal: MINI-SELECTION

0200:
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
0800:
10 rounds for time
Swim 100m
Tread water for 2min w/
brick
1400:
30min AMRAP
20 Walking Lunges w/ heavy
sandbag in rack position.
20 Heavy Sandbag ground to
overhead
20 Heavy Sandbag Thrusters
1400:
Run 3km
Ruck March 3km w/ 80# ruck
Run 3km
Ruck March 3km w/ 90# ruck
Run 3km
Ruck March 3km w/ 100#
ruck
Mini Selection Finished

14
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

OFF- REST DAY

Tuesday

Wednesday

Thursday

Friday

Saturday

SESSION 86

SESSION 87

SESSION 88

SESSION 89

SESSION 90

Goal: Recovery

Goal: Anaerobic
Power

Goal: Aerobic Base

Goal: Anaerobic Power

AM
Goal: Swim Proficiency

Warm-Up:
Run easy 10min

Warm-Up:
35 Push-ups
12 Pull-ups
55 Sit-ups

Warm-Up:
Tread Water 10min
Training:
Swim 30min easy
Note:
Keep HR under 135bpm

Warm-Up:
30 Push-ups
10 Pull-ups
45 Sit-ups
Training:
AMRAP Burpees in
60seconds
Rest 6min
x4
+
Walk 15min
+
AMRAP KBS 1.5pd
in 60 seconds
Rest 6min
x4
Note: Very hard and
sustainable pace, goal
is same reps on every
set

Training:
Ruck march w/ 70#
ruck and 10lb sledge
hammer
2 hours easy
Note:
Keep HR under
135bpm

Training:
Run 400m very fast
Rest 6min
x4
+
Walk 15min
+
Run 400m very fast
Rest 6min
x4
Note: Very hard but
sustainable pace, goal is same
reps on every set

Sunday
OFF- Rest Day

Training:
Accumulate 7min treading
water w/ 20lb brick
+
Accumulate 25min of
swimming in combat pants,
shirt, and boots
+
Accumulate 7min treading
water w/ 20lb brick
SESSION 91
PM
Goal: Combatives
Training:
60-90 min Boxing Class
Note: Keep HR under 150bpm
throughout

15
CopyrightEliteTrainingPrograms2013

CSOR SELECTION TRAINING PLAN, Version 1.0

Monday

Tuesday

Wednesday

Thursday

Friday

SESSION 92

SESSION 93

SESSION 94

SESSION 95

SESSION 96

Goal: Anaerobic Power

Goal: Aerobic Endurance

Goal: Anaerobic Power

Goal: Recovery

Goal: Recovery

Warm-Up:
40 Push-ups
14 Pull-ups
55 Sit-ups

Training:
Run 8km @ 85% effort
Run 8km w/ 15lb pack @
85% effort

Warm-Up:
45 Push-ups
16 Pull-ups
60 Sit-ups

Warm-Up:
Accumulate 10min treading
water w/ 10lb brick

Training:
Run 30sec @ 85%
Walk 45sec
x 20

Training:
AMRAP Burpees in
60seconds
Rest 6min
x5
+
Walk 15min
+
AMRAP KBS 1.5pd in 60
seconds
Rest 6min
x5

Note: Moderately hard and


sustainable pace
throughout.

Training:
Run 400m very fast
Rest 6min
x5
+
Walk 15min
+
Run 400m very fast
Rest 6min
x5

CONGRATULATIONS!

Note: Very hard and


sustainable pace, goal is
same reps on every set

Training:
Swim 30min easy
Note:
Keep HR under 135bpm

Note:
Do not burn out on
this!

You have completed the 14 week


CSOR Selection Training Program.
You should be well prepared to
face the challenges that will be
presented to you. If you have
completed this program then you
are more than physically fit enough
to complete the selection phase.
Keep your attitude in check, and
dont quit! Let us know if and
when you are successful with the
selection process.
Please help us improve our ability
to coach other clients by sending us
your feedback at:
info@elitetrainingprograms.com

Note: Very hard but


sustainable pace, goal
is same reps on every
set

16
CopyrightEliteTrainingPrograms2013