SERE ENTRY LEVEL WORKOUT PROGRESSION

MONDAY:
PAST TEST

-Swim 200M
Run (1.5 Miles) (11:30 = max)
Push-ups (42 = min)
Sit-ups (50 = min)
Pull-Ups / Chin-Ups (6 = min)

* The standards above are the bare minimum to enter this career-field. You should be able to pass this evaluation easily prior to shipping to Basic Military Training.

TUESDAY:
Abs
- Sit-Ups (2x30)
- Flutter Kicks (2x30)
- Hello Dolly’s (2x30)
- Leg Lifts (2x30)

Cardio
- 5 mile Run (8:30 Pace)

WEDNESDAY:
Legs
- Walking Lunges (2x20)
- 8 Counts (2x20)
- Burpees (2x20)
- Squats (2x10)
- Dead Lifts (2x5)

Cardio
- 3 Mile Run (8:00 Pace)

THURSDAY:
- 4 Mile Ruck Assessment (15:00 Pace) (45 lbs)

* To Graduate the SERE Specialist Orientation Course you must be able to Ruck 4 miles with a 65 lbs. Alice pack on flat terrain in under 60 min. This evaluation is administered twice while at SERESO. You will NOT be allowed to run / shuffle during this evaluation.

Long Run
Run as long as you can while maintaining an 8:30 Pace.
Work your way up to 8 miles at that pace.

FRIDAY:
Arms & Back
- Pull-Up Push-Up Pyramid (1-7)
- Lat Pull-Downs (3x10)
- Curls (3x10)
- Horizontal Pull-Ups (3x10)

SATURDAY:
Cardio
FREESTYLE (500M)
SPRINTS (50M x 5)

Your goal should be exceed the standard for the SERE PAST Test and then maintain that level throughout your time in the Delayed Entry Program. While you’re in Basic Military Training you will most likely lose some of your physical ability, due to the lack of opportunity to train. Plan for that and ensure you can still exceed the standards of the PAST Test at all times. If you are having a hard time meeting one or more of the standards tailor your workouts to include more of that exercise. For instance, if you are weak in push-ups, do more push-ups not military press or bench press just push-ups.

 

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