Delta Force Workout

These guys are the best of the US Army – culled from the top Rangers and Green Berets to form the Delta Force. This elite “Tier 1” unit is also known as CAG or simply “the Unit”.

These warriors have to be in the best shape both physically and mentally in order to complete the tough missions they are assigned.

Need a hostage rescued deep within enemy terrain? Have a international terrorist that needs to go bye-bye? Give these guys a call.

Delta is often used in hostage rescue situations and covert operations so you may not hear about them much. They’re secretive in their approach toward their missions and their presence.

But know that they are there – and along with SEAL Team 6 (DEVGRU) – are the forward assault group for counter-terrorism. These soldiers are at the forefront of special operations forces that keep this country safe.

Need a Tier 1 Training Program? SGPT’s Tier 1 Operator Training System will get you there. One of the most advanced Tactical Fitness Training Programs on the PLANET!


1st Special Forces Operational Detachment-Delta (1st SFOD-D) is one of the United States’ secretive tier-one counter-terrorism and Special Mission Units. Known on the streets as Delta Force, it was formerly listed as the Combat Applications Group by the Department of Defense but has since been officially re-designated the Army Compartmented Elements (ACE).[2]

While 1st SFOD-D is administratively supported by USASOC, it falls under the operational control of the Joint Special Operations Command. Delta Force and its Navy counterpart, the Naval Special Warfare Development Group (also known as DEVGRU or SEAL Team Six), are the United States military’s primary counter-terrorism units. Source Wikipedia


Training is hard and multi-faceted and these guys are always on the go. They often don’t have time to stop in the local Globo-Gym and have access to state of the art machinery. This means that their workouts happen on the go and during training missions.

They may end up doing a bodyweight workout in the hull of a cargo ship or on the tarmac of a overseas airfield. These operators have to improvise on workouts and get creative.

Simple bodyweight workouts with a lot of endurance can help keep you in shape while on the go.  The daily training of rucking, room clearance, rappeling off buildings are all within an operatives long day.  This alone is a workout and requires proper rest and recovery.

For Time
Run 800m
50 mountain climbers (4 Count)
100 pull-ups
200 burpees
300 air squats

800m (if unable to run long distance due to enemy terrain, then do jumping jacks and 20-meter suicide runs (break up into 4 parts with 5 meters each).

One of the big key features of a Delta Force workout is that you don’t have fancy gear or equipment. Many times overseas outside of the U.S., these operators know what it takes to adapt, improvise and overcome.

This means using whatever is available to them to get a good workout that lives up to the expectations that these guys are supposed to carry out.

Question: What is a good book to learn more about Delta Force?

We like the book – Delta Force: A Memoir by the Founder of the U.S. Military’s Most Secretive Special-Operations Unit.

It is written by the guy who started Delta Force and gives a really good look at what goes on inside and behind the scenes at “The Unit.”

Check it out as it gets many good reviews on Amazon and is wildly popular among customers.

for time
5 rounds for time
50 meters overhead walking lunges with a sandbag (or rucksack filled with gear)
15 burpees
15 rock or sandbag carry 50 meters
15 star jumps
Post time in comments

WORKOUT #3for time
100 pull-ups
100 pushups
100 sit-ups
100 air squats
100 jumping jacks

use a weight vest or tactical vest if you got one

run to and do obstacle course.

1 mile timed run
rest 2 min
max pullups in one bar session
rest 2 min
max pushups in 2 min
rest 2 min
Max situps in 2 min
rest 2 min
Max air squats in 2 min.
Post time in comments

WORKOUT #6 – Obstacle course
With 20 lb vest – optional
Run 100 meters
Jump over 24-inch box
10 burpees
Bear crawl 20 meters
Run 25 meter sprint
Turn 180 degrees and sprint back 25 meters
High jump over 3 ft tall box and roll
Pick up 50 lb ruck – carry 200 meters
10 pull-ups
Run 350 meters back to start
Note time in a training log

If you have access to an obstacle course or playground.  Run one mile to warmup for the obstacle course. If you don’t have a course, then run to the local playground and crawl under and jump over each play stationary park.

If you can run through another time then go for it. Add a weight vest if you have one. This training process gives you the endurance to do a good job in real-life situations that might need such exercises.

Fitness Requirements:
pass the 5-event physical-fitness qualification test
(all while wearing boots and BDU)
run, dodge, and jump
inverted crawl
2-mile run
100-meter swim

Check out these questions from athletes at our gym.

Question: “What is a Tier one operators 2 mile ruck march times?”

Well.. this depends on the terrain, load of the pack, and temperature. If it is a jungle, 98 degrees hot, and the ruck is straight up a hill on a muddy dirt road – that will be different from a ruck test on a hilly gravel road in 40-degree desert temperature.

Question: How do you train for Delta Force Selection?”.

Check out all of the workouts above. You need to have a 20-mile ruck march at night under your belt. You also need to have highly competitive physical standard test scores. If you participate in an endurance-focused, assessment-driven test of physical endurance, you can get an idea of the technique you need to use for maximum efficiency.

Question: Does Delta Force use CrossFit style workouts?

Answer: Yes; when Delta does the Murph workout that is CrossFit.

Question: “What are the Delta Force PT requirements?”
See the fitness requirements listed above. You will need to pass or exceed each of these requirements to qualify for the field.

Question: Coach, I will never be in the Army, let alone Delta. Is there a way I can do a Delta Force home workout?

Ha, well yes. Several of the workouts above you can do out of your garage or basement gym. Another one – in a small space do 5 minutes of max burpees. That is a good Special Forces workout you can do at home with very little space. Special forces operatives do not have the equipment to do a full gym workout at all times, so they have to make do with whatever is available to them. You might not be able to complete the workout right away, but you can definitely start taking steps towards trying it. If you need more workouts, just email me.

Question: “What is the tactical vest layout?

What is the deal with all the Army abbreviations for ace can delta? Those are all of the designations that Delta has been called over the years.Check out the photo at the top of this page.

Question: What is the deal with all the Army abbreviations for ace can delta?

Those are all of the designations that Delta has been called over the years.

Question: Do the delta force road march?

Well.. yes; part of their ruck marches will be over tough terrain but they may also get on a gravel road for short periods also.

Question: What is a tier 1 navy seal workout?

Answer: Check out the SEAL Team Six workouts here:

Question: Do you have a list of ACE/Delta Force books?

Yes; check out these Delta Force books like the “Inside Delta Force

Question: Where can I find a u.s. army special forces workout plan PDF? Check out this link:

Question: Where can i find a delta force training program manual pdf?

Check out Special Forces training manuals here

Question: What is an “SF Workout?”

Answer: I think you are referring to a Special Forces workout. Also check out the military section of books

Question: What is a tier above delta force and devgru?

These groups are tier 1 so there is no tier above that.

Question: How is GORUCK selection compared with army delta force training?

GoRuck selection is 48 hours. Delta Force is much longer and teaching you skills. We do recommend all of the GoRuck courses if your training for Special Forces or Delta.

Question: Where can I find a tactical workout vest?

Answer: Check out this weighted workout vest which comes greatly recommended by operatives and trainers alike.

Herschel Walkers workout
Air Force PJ Workout

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