Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming 4 X 100m swimming sprints with 20 sec. rest 150m cool down 3-mile timed run (sprint 1 mile, jog 1 mile, sprint 1 mile) Thursday 200m swimming warmup 800m sidestroke swimming Max Pushups in 2 min Max situps in 2 min Max pullups Friday 5-mile timed run Week 2 Monday Regular grip pull ups (2 x 10) Reverse grip pull ups (2 x 10) Close grip pull ups (2 x 10) Wide grip pull ups (2 x 10) Mountain Climbers (2 x 10) Regular push ups (2 x 25) Triceps push ups (2 x 20)
Wide push ups (2 x 20) Diver Bomber push ups (2 x 15) Dips (2 x 30) Arm Haulers (4 x 30) Regular situps 60 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 50 Flutter kicks 75 Regular situps 60 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 50 Flutter kicks 75 3-mile timed run Tuesday 150m swimming warmup 500m sidestroke swimming 2 x 100m swimming sprints 3 x 50m swimming sprints Wednesday Regular grip pull ups (2 x 12) Reverse grip pull ups (2 x 12) Close grip pull ups (2 x 12) Wide grip pull ups (2 x 12) Mountain Climbers (2 x 12) Regular push ups (2 x 25) Tricep push ups (2 x 20) Wide push ups (2 x 20) Diver Bomber push ups (2 x 25) Dips (2 x 30)
Arm Haulers (3 x 40) Regular situps 50 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 25 Flutter kicks 50 Regular situps 50 4-way crunches (regular, reverse, left, right: 50 of each)- 50 Leg levers 25 Flutter kicks 50 5-mile timed run Thursday Jog: 1 mile in 7 min Sprint: 1/4 mile Jog: 1/4 mile in 2 min Sprint: 1/4 mile Jog: 1/4 mile in 2 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Sprint: 1/8 mile Jog: 1/8 mile in 1 min Friday Squats 3 x 50 Lunges (each side)- 3 x 50 Frog Hops 3 x 30 Heel Raises 3 x 75 Jumpovers 3 x 30
20 m 1/2 pace x 2 20 m full sprint x 2 40 m 3/4 pace x 2 60 m full sprint x 4 100 m 1/2 pace x 1 100 m full sprint x 2 Saturday 150m swimming warmup 400m sidestroke swimming 4 x 100m swimming sprints (side) 4 x 50m swimming sprints (side) 4 mile timed run Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Regular situps 60 4-way crunches (60 each way) Leg levers 60 Flutter kicks 75 Regular situps 60 4-way crunches (60 each way) Leg levers 60 Flutter kicks 75 Max pushups in 2 min Max situps in 2 min Max pullups
Week 3 Monday 25 dips 20 dips
15 dips 10 dips Tuesday 150m swimming warmup 450m fins swimming 450m without fins 2 x sprints at 1 min. 45 sec Wednesday
Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Thursday 100m swimming warmup 450m with fins 450m without fins 2 x sprints at 1min. 45 sec Friday
25 dips 20 dips 15 dips 10 dips Saturday 3-mile timed run (sprint 1 mile, jog 1 mile, sprint 1 mile) 100m swimming warmup 450m with fins 450m without fins 10 x 50m freestyle sprints at 1 min. 45 sec Squats 3 x 30 Lunges 3 x 30 Heel Raises 3 x 50 Dirty Dogs 50
Monday 400 yd swim: sidestroke or breast stroke pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 2 mile run Tuesday Run: 3 miles < 21 min Swim: 1 mile with fins < 30 min Run: 3 miles < 21 min Week 4 Wednesday Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Max pushups in 2 min Max situps in 2 min Max pullups Thursday Squats 20, 25, 30 Lunges 20, 25, 30 Frog Hops 20, 25, 30 Heel Raises (each leg)- 30, 35, 40 Jumpovers 10, 15, 20 Dirty Dogs (each leg) 100 20m spring 1/2 pace x 2 20m full sprint x 3 40m 3/4 pace x 2 40m full sprint x 3 60m full sprint x 5 80m full sprint x 4 100m full sprint x 3
100m swimming warmup 450m sidestroke 450m freestyle 450m with fins Friday 5 miles < 35 min Saturday Regular grip pull ups 5 x 2 Reverse grip pull ups 5 x 4 Close grip pull ups 5 x 6 Wide grip pull ups 5 x 8 Mountain Climbers Max Pushups in 2 min Max Situps in 2 min Max pullups 1500m swim with fins Week 5-12 Click Here to download the rest of the workout.