SAS Special Forces Workout

SAS Special Forces workout

When the British want to bring in precision firepower for specialized missions – they call the British SAS.

The Special Air Service or SAS is a regiment of the British Army constituted on 31 May 1950.

The British SAS is known for their infamous saying “He Who Dares Wins”.

Check out these videos and workouts as we take a look at the hard work of the SAS as they train and hunt to kill bad guys.

The SAS traces its origins to 1941 and the Second World War where they were very successful in their campaigns.

The SAS was reformed as part of the Territorial Army in 1947, and named the 21st Battalion, SAS Regiment, (Artists Rifles).

These elite warriors are considered the best of the best and have been utilized in a number of high profile anti-terrorist raids.There are 3 main training stages within the British SAS:


1. Selection: the first phase is meant to get rid of the weak and identify the strong.

You will be blasted daily with hard physical workouts and constant mental stress.

Those not ready are quickly weeded out.

Inside the SAS Creating the Elite Soldier

The first part of the training is Selection.

You have to ruck from point A to point B.

Sounds simple but is incredibly hard once you add on a 50 lb Bergen (British rucksack).

Check out this SGPT Article “Ruck Hiking Tips”

The second phase is held in arduous conditions in hot bug infested jungles around the world.  The trainees begin to learn tactical skills that they will apply in the field.

The third phase is extremely harsh with survival escape rescue and evasion along with being subjected to interrogation under duress.

Check out this SAS Survival Video

3rd phase of training is spent trying to survive being chased by enemy combatants and keeping your wits if captured and interrogated.

Evasion can be through the countryside, edges of small towns and urban areas.

The key is to hide during the day and only move at night. If there is a rainstorm or bad weather that is another great time to move and not be seen.


75 pushups
75 situps
50 pull ups
75 squats
50 four count flutter kicks
5k Ruck hike with weighted backpack over hilly terrain with creek crossings (get wet)
75 pushups
75 situps
50 pull ups
50 four count flutter kicks


Run 5k
urban obstacle course 800 meters
Run 5k
100 pushups
100 situps
50 eight count bodybuilders
50 toe to bar
Scale this workout as needed


Urban obstacle course
10 meters forward bear crawl
10 pushups
10 meters side bear crawl
10 squats
10 meters backward bear crawl
10 pushups
10 meters side bear crawl
Wear weight vest if you have one
Perform as many rounds as possible and post in comments

The Special Air Service (SAS) is a special forces unit of the British Army founded in 1950. But does trace its origins to 1941 and World War 2. This group is highly classified and the British government will not comment on their status.


QUESTION: Hi Coach Brad,
Thanks for connecting on Facebook.
As you are aware of my eagerness to rejoin the military and join the 2nd Commando Regiment.
Here is some info on them:
They are our premier raid force whereas SAS do the recon and surgical strike force.
Can you send me some advice on pt and tips from you.
thanks Geoff

ANSWER: Good to hear from you Geoff and glad to hear that you are joining back up to Regiment. Check out the tips above on training and best of luck on your journey. Hit me with an email and I will send you a fresh SGPT t-shirt.

Question: Where can I learn more about the British SAS?
Check out the website here:

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