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. Check out these Delta Force workout routines.

Delta Force is is a Tier 1 covert unit (also called CAG or “the Unit”).

Delta is often used in hostage rescue situations and covert operations so you may not hear about them much.

But know that they are there – and along with SEAL Team 6 (DEVGRU) are the forward assault group for counter-terrorism.

Training is hard and multi-faceted and these guys are always on the go.  They often don’t have time to stop in a the local Globo-Gym and work the pec deck machines and preacher curls.

They may end up doing a bodyweight workout in the hull of a cargo ship or or on the tarmac of a distant air field. These operators have to improvise on work outs and get creative.

Video – Delta Force does not “Exist”

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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 as many times overseas these guys don’t have access to shiny gym and have to adapt, improvise and overcome.

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.


for time

5 rounds for time

50 meters overhead walking lunges with sand bag (or ruck sack filled with gear)

15 burpees

15 rock or sand bag carry 50 meters

15 star jumps

then go run the nearby obstacle course. If you don’t have a course then run to local playground and crawl under and jump over each play stationary park.

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for time

100 pull ups

100 pushups

100 situps

100 air squats

100 jumping jacks

use a weight vest or tactical vest if you got one

run to and do obstacle course.

Delta Force wikipedia info

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.

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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.

Video – American (Delta Force and Green Beret) and British Special Forces

WORKOUT #5 – 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 training log

Fitness Requirements:
pass the 5-event physical-fitness qualification test
(all while wearing boots and BDU)
run, dodge and jump
inverted crawl
sit ups
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 pack and temperature. If it is jungle98 degree hot and the ruck is straight up 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.

Question: Does Delta Force use CrossFit style workouts? Yes; when Delta does the Murph workout that is CrossFit.

Question: “What are the Delta Force PT requirements?”. See the fitness requirements listed above.

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. If you need more workouts just email me.

Question: “What is the tactical vest layout? 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? Check the workouts above.

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? Check out weighted workout vest

Related Articles:
Check out this article – Herschel Walkers workout
Air Force PJ Workout
SEAL Team Six workout