SAS workout. Who Dares Wins Workout. Physical Fitness. Endurance training.

Who Dares Wins – SAS Endurance Trials

Welcome to the SAS Endurance Trials — a challenge inspired by the world’s most feared and respected special operations unit. This workout is not about flash or comfort. It’s about endurance under pressure, the will to keep moving when everything in you wants to stop, and the discipline to do it again tomorrow.

Click below to skip the introduction and go straight to the workouts!!

Table of Contents

💥 Born of War

The Special Air Service (SAS) was born out of chaos — forged in the fires of World War II by men who believed that courage, cunning, and endurance could achieve what numbers and machines could not.

Their reputation was not built on talk or theatrics but on results — lightning-fast raids, surgical precision, and the ability to operate unseen, unheard, and unstoppable. From desert sabotage to counter-terrorism, from jungle warfare to urban assaults, the SAS became a symbol of what it means to be an elite warrior: quiet, professional, and utterly relentless.

Their motto — “Who Dares Wins” — is more than a slogan. It’s a creed. A challenge. A test of who you are when there’s nowhere left to hide.

⛰️ Selection Begins

True SAS training is a crucible — a relentless test of endurance, speed, strength, navigation, and mental control under fatigue. Candidates face brutal marches through the Brecon Beacons, timed circuits under crushing weight, and the unspoken challenge of pushing through when every muscle demands they stop. Their training is not about appearance — it’s about survival, adaptability, and composure under chaos.

Selection-Lite: The Modern Trial

Our Who Dares Wins Trials distil that philosophy into a five-week program — a Selection-lite course built for those who want to experience the mindset of the Regiment without the full punishment. Across four key components — Endurance, The Killing House, Escape and Evasion, and Jacob’s Ladder — you’ll develop speed, agility, muscular endurance, and explosive power. Expect hill runs with loaded packs, time-based circuits, and partner drills that test your willpower as much as your lungs.

This is training for the body and the mind — hard but human, fierce but achievable. The challenge is simple: endure the discomfort, complete every rep, and prove that when fatigue hits, you can still move forward. Because that’s what separates soldiers from civilians — and contenders from quitters.

‘Who Dares Wins’

– Special Air Service Motto

🗡️ SAS Who Dares Wins – Selection-Lite Program

SAS workout. Who Dares Wins Workout. Physical Fitness. Endurance training.

The primary goal of SAS instructors is to build candidates who can run, jump, lift, and fight under stress. Their training develops peak combat fitness, but for most of us, that level of intensity is unrealistic.

That’s where the Who Dares Wins Trials come in — a five-week Selection-lite program that captures the spirit and discipline of SAS conditioning without the full punishment. Expect to build speed, agility, endurance, and explosive power through four key components run across five training days.

📅 Program Overview

  • Week Count: 5 weeks.
  • Training Days: 5 days per week (Mon–Fri).
  • Rest Days: Sat–Sun (active recovery).
  • Core Components:
    1. 🏃 Endurance – Weighted hill runs.
    2. 💥 The Killing House – Timed HIIT circuits.
    3. 🏃‍♂️ Escape & Evasion – Speed-based 2 km runs.
    4. 🔺 Jacob’s Ladder – Progressive bodyweight ladder circuit.

🏃 Selection Trial 1 – Endurance

Objective: Build cardiovascular and mental endurance.
Equipment: Rucksack (10 kg+), running shoes, outdoor route (4–6 miles).

Instructions:

  1. Start with a 4–6 mile route over hills or woodland trails.
  2. Perform one run unloaded to establish your base time.
  3. Re-run with a 10 kg backpack, progressing in distance and load each week.
  4. Complete two sessions per week.

💡 Tip: Backpack running raises heart rate and taxes running economy — pace yourself, maintain posture, and focus on controlled breathing.

SAS workout. Who Dares Wins Workout. Physical Fitness.

Backpack running, be prepared for the extra effort you will need to make!

The Endurance Running Plan

SAS workout. Who Dares Wins Workout. Physical Fitness. Endurance training.

💥 Selection Trial 2 – The Killing House

Objective: Develop muscular endurance and total-body conditioning.
Equipment: Barbell, dumbbells, battle-ropes, plyo box, chin-up bar, tyre, medicine ball, sledgehammer.

Format: Two back-to-back AMRAP circuits.

  • Work: 60 seconds per station.
  • Transition: 30 seconds of jumping jacks or running on the spot.
  • Rest: 2 minutes rest between Circuits A and B.

Warm-up

Core of Iron. Core warmup. Abs. Abdominal workout. Core training.

🧨 Circuit A

Stations:

  1. Battle Ropes: 60s.
  2. Sprints + 10 Push-Ups: 60s.
  3. Barbell Back Squats: 60s.
  4. Box Jumps: 60s.
  5. Chin-Up Burpees: 60s.
  6. Barbell Bent-Over Rows: 60s.
  7. Romanian Deadlifts: 60s.
  8. Plank: 60s.
  9. Sledgehammer / Med Ball Slams: 60s.
  10. Tyre Carry: 60s.
  11. Barbell Lunges: 60s.
  12. Weighted Sit-Ups: 60s.
  13. Triceps Dips /Diamond Push-Ups: 60s.
SAS workout. Who Dares Wins Workout. Physical Fitness.
SAS workout. Who Dares Wins Workout. Physical Fitness.

1 minutes rest on completion of Circuit A, then straight onto Circuit B.

💣 Circuit B

Stations:

  1. Barbell Deadlift: 60s.
  2. Incline Push-Ups: 60s.
  3. Walking Lunges (DBs): 60s.
  4. Pull-Ups: 60s.
  5. Tyre Flips: 60s.
  6. Hanging Knee Raises: 60s.
  7. Decline Push-Ups: 60s.
  8. Plank: 60s.
  9. Split Squats: 30s per leg.
  10. DB Clean & Press: 60s.
  11. DB Step-Ups: 60s.
  12. Burpees: 60s.
  13. Wall Ball Throws & Squats: 60s.
SAS workout. Who Dares Wins Workout. Physical Fitness.
SAS workout. Who Dares Wins Workout. Physical Fitness.

Enjoying our SAS Who Dares Wins Workouts? Check out some of our other Warrior Workouts below!!

Warrior workouts. Train Anywhere, Anytime. No Excuses. Super Soldier Project.
Workouts for the Elite only - Not for the fainthearted!!

🏃‍♂️ Selection Trial 3 – Escape & Evasion

Objective: Build speed, power, and anaerobic endurance.
Format: 4 × 2 km dashes (solo or partner).
Equipment: 2 km route, stopwatch, rucksack (10 kg+).

🧍‍♂️ Solo Drill

  1. Run 2 km at an easy pace — record your time.
  2. Repeat 3 more runs with a 10 kg backpack.
  3. Aim to beat your original time each attempt.
  4. Miss your time? You’re “captured” — complete a forfeit (see below).

👥 Partner Drill

Assign roles: Prey (weighted backpack) and Hunter (unweighted).

  • The Prey gets a short head start.
  • The Hunter tries to catch them before the finish.
  • Swap roles after each run.
  • Complete 2 runs each as Prey and Hunter.
SAS workout. Who Dares Wins Workout. Physical Fitness.

⚔️ Forfeits

If caught (or fail your time):

  • 80 x Burpees or
  • 50 x Push-Ups + 50 Sit-Ups + 50 Squats + 50 Triceps Dips or
  • 30 x Pull-Ups + 50 Weighted Lunges + 50 Leg Raises.

🔺 Selection Trial 4 – Jacob’s Ladder

Objective: Test full-body endurance and mental grit.
Equipment: Bodyweight and timer.
Duration: 40 minutes max or 20 rounds.

Format:

  • Perform 1 rep of each exercise in Round 1.
  • Add 1 rep per exercise every new round.
  • Continue until 40 minutes or 20 rounds.
  • You may quit anytime — but quitting triggers a penalty run.

🧩 The Circuit

  • Burpees.
  • Bodyweight squat and hold.
  • Staggered push-ups.
  • Plank shoulder taps (one tap on each shoulder counts as ‘1’).
  • Pull-ups.
  • Mountain climbers (one extension of each leg counts as ‘1).
  • Dynamic jump lunges.
  • Push-ups.
  • In and outs.
  • Bodyweight squat and jump.
  • Bodyweight rows.
  • Triceps dips.
  • Leg raises.
SAS workout. Who Dares Wins Workout. Physical Fitness.

🏃‍♂️ RTU (Return to Unit) Run

If you quit early, complete a 20-minute run (outdoors or treadmill) as your “return to unit” penalty.

📆 Weekly Schedule

  • Monday: Endurance.
  • Tuesday: The Killing House.
  • Wednesday: Escape & Evasion.
  • Thursday: Jacob’s Ladder.
  • Friday: Endurance.
  • Saturday & Sunday: Active rest — long walks, light mobility, recovery.

🪖 The SAS Who Dares Wins Endurance Trial is a five-week program. Stay the course, and earn your mental beige beret.

Whichever workouts you undertake.

Remember to cool down, stretch properly and drink water!

Workout Complete!!

SAS workout. Who Dares Wins Workout. Physical Fitness. Endurance training.
Job Done! Time for that post embassy siege selfie!

📜 Appendix I – The History of the Regiment

If tales of desert raids, silent warriors, and impossible odds catch your imagination, few legends rival that of the Special Air Service. Born from the burning sands of North Africa, they redefined what small teams could achieve through courage, cunning, and sheer endurance. From Stirling’s raiders and Paddy Mayne’s night strikes to the lightning assault on the Iranian Embassy, their story is one of innovation under fire and quiet professionalism under pressure. Whether mythologised or masked in secrecy, the SAS remain the benchmark of modern special operations — the Regiment that dared, and won.

Click on the links below for more on the history of the SAS.

In 1941, British officer David Stirling saw potential in small, mobile units capable of striking deep behind enemy lines.
Against scepticism from his superiors, he formed L Detachment, Special Air Service Brigade — a handful of volunteers trained for sabotage and deception in the unforgiving deserts of North Africa.

Their mission was simple: hit hard, hit fast, disappear. Operating under cover of darkness, they raided Axis airfields and supply depots, planting explosives, destroying aircraft, and vanishing into the dunes before dawn.

Alongside Stirling stood Blair “Paddy” Mayne, a fearsome leader whose blend of discipline and ferocity would help define the Regiment’s spirit. Mayne became legendary for his audacious raids — once driving straight through enemy airfields, demolishing dozens of planes in a single night.

These desert commandos were misfits, outlaws, and innovators — men who thrived on chaos and turned the tides of war through cunning and endurance. What began as an experiment became a revolution: the birth of modern special operations.

The world first saw the SAS in action during the 1980 Iranian Embassy Siege in London. For six days, gunmen held hostages inside; on the seventh, the black-clad troopers struck.

In just 17 minutes, the siege was over — five terrorists dead, 24 hostages rescued, zero SAS losses.
Millions watched live as masked men stormed through windows in a blur of smoke and precision gunfire.

That single operation changed global counter-terrorism forever. Units such as Delta Force (USA), GSG 9 (Germany), and GIGN (France) restructured their own doctrines around the methods of the SAS.

The Regiment had shown the world what quiet professionals could achieve when unleashed.

Today, the Special Air Service (SAS) operates within three regiments: 21st, 22nd, and 23rd.

  • 22 SAS — the Regular Army regiment — undertakes most frontline missions.

  • 21 SAS and 23 SAS — part of the Army Reserve — provide specialised support and intelligence roles.

Their deployments span continents and decades: the Falklands, Northern Ireland, Bosnia, Iraq, Afghanistan, and countless undisclosed operations.
Most of their victories will never make the news — and that’s precisely how they prefer it.

The Regiment’s mystique lies in its silence: no names, no faces, no glory — only results.

The Regiment’s mythology deepened during the 1991 Gulf War with Bravo Two Zero, an eight-man patrol inserted deep behind Iraqi lines.

When their mission was compromised, they were hunted relentlessly.

  • Andy McNab (a pseudonym) was captured, tortured, and held until war’s end.

  • Chris Ryan escaped and trekked over 180 miles through hostile desert to reach Syria — one of the longest solo escapes in military history.

The mission became a legend not for its success, but for the raw endurance and refusal to quit — the very traits that define the SAS ethos.

The SAS didn’t just create elite soldiers — they created a blueprint. Their tactics, structure, and selection philosophy became the DNA of modern special forces across the world.

From Delta Force and SEAL Team 6 to Australia’s SASR, Germany’s GSG 9, and France’s GIGN, nearly every special operations unit in existence traces its lineage back to Stirling’s desert raiders.

Their legacy is not just military. The SAS mindsetdiscipline under chaos, composure under pressure, courage in silence — has influenced leadership, crisis management, and even corporate psychology.

They remain the grandfathers of special operations, the original prototype, and the gold standard by which every modern elite unit is judged.

Their motto says it all:
Who Dares Wins.

🇬🇧 Appendix II – Training & Selection

To join the 22nd SAS Regiment is to step into hell willingly.
Twice a year, candidates gather in the Brecon Beacons, each believing they’re ready. Few are. Out of 200 men, maybe 20–30 will earn the right to wear the beige beret and the flaming Excalibur insignia.

The rest are broken — by weather, exhaustion, or silence.

Click on the links below for more on the training of the SAS.

This phase is a brutal test of isolation and stamina. Candidates navigate the Brecon Beacons alone, carrying an ever-heavier bergen across unforgiving terrain. There’s no shouting, no encouragement, no feedback — just the clock and your own mind.

Famous tests include:

  • The Fan Dance: A gruelling march up and over Pen y Fan, often in freezing rain.

  • The Long Drag: A 40-mile trek with a 55 lb bergen to be completed in under 24 hours.

The Beacons have claimed lives. Exposure, hypothermia, exhaustion — nature doesn’t care about ambition.

Those who survive the mountains are sent to the jungles of Brunei, Belize, or Malaysia — environments designed to kill the unprepared. The heat, humidity, and terrain strip away comfort and expose character.

Candidates learn to move, fight, and live in the jungle through:

  • Navigation and long-range patrolling.

  • Weapons and demolitions (including foreign systems).

  • Freefall parachuting and combat driving.

  • Survival, field medicine, and close-quarters combat.

Every insect bite and drop of sweat is a reminder: the Regiment wants endurance, not excuses.

When missions go wrong, survival depends on evasion and resistance. Candidates must evade capture over three days while being hunted by a “hunter force.” Capture is inevitable — and that’s when Tactical Questioning (TQ) begins.

Blindfolded, deprived of sleep, blasted by white noise, and forced into stress positions for hours, they’re interrogated by trained personnel. Candidates may only give the “Big Four”: Name, Rank, Serial Number, and Date of Birth.

The goal isn’t to break them — it’s to discover who refuses to be broken.

No SAS training is more iconic than the Killing House — a live-fire facility for hostage rescue and room-clearing drills. Operatives train with real ammunition, making split-second shoot/no-shoot decisions under pressure.

Every mistake is fatal in training, so it never happens in the field.
This system became the model for elite counter-terror units worldwide, including Delta Force (USA), FBI HRT, and Israeli Special Forces.

The SAS selection course doesn’t just test the body — it strips away weakness and reveals what’s left when comfort and ego are gone. It’s about adaptability, endurance, and absolute focus under pressure.

Our Who Dares Wins Trials echo that spirit in a way that’s challenging but achievable — designed to push you hard, sharpen your will, and give you a taste of the mindset that built the most respected special forces unit in the world.

If you have enjoyed this post please share or feel free to comment below 🙂

Related Posts

Our Other Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

error: Content is protected !!

Join the Super Soldier Project Mailing List Today!!