How to get into the SSO: physical standards for candidates!
A real SSO warrior is a fighter who is comprehensively developed in physical and professional terms, constantly improving his skills. But any professional path has its beginning, so in this video we will talk about the minimum requirements for recruits at the selection stage before preparing for service in the Special Operations Forces.
EXERCISE #1: Pull-ups.
Minimum number – 10 repetitions.
When pulling up at the top point, we bring it to the chin. At the bottom point, when lowering the torso, we fully unbend our arms at the elbow joints. At the same time, our legs are together or crossed. When performing this exercise, no sudden movements of the torso and swinging are allowed.
EXERCISE #2: Push-ups.
Minimum number – 40 repetitions.
We take a lying position, hands are shoulder-width apart, the body is in a plank, and the legs are together. It is forbidden to sag the torso and incomplete extension of the arms at the top point.
EXERCISE #3: Flexion-extension of the torso.
Minimum number - 30 repetitions.
Hands behind the head in the lock, heels pressed to the floor. In the lower position, the shoulder blades touch the floor, in the upper position, the elbows touch the knees. It is forbidden to tear the arms off the head and the heels off the floor.
EXERCISE #4: Run 100 meters.
You need to keep within 14.5 seconds.
EXERCISE #5: Run 3 kilometers.
You need to keep within 15 minutes.
The main thing to remember is that these are only standards. And in real conditions you must constantly improve your physical abilities.
0:00 Start
0:30 Middle
1:00 Conclusions