Navy SEAL Workouts

Navy SEAL workouts

Check out these Navy SEAL workouts straight from the grinder at Basic Underwater Demolition School in Coronado.

Navy SEAL workouts are typically performed on a “grinder” which is an asphalt or concrete area surrounded by pull up and dip bars.  You have no choice but to put out as lean and mean Instructors are watching your every move and ready to find the next quitter.

Video – Navy SEALs BUD/S Class 234 – Part 1 – Welcome To BUD/S

Check out Freak Frogman workouts @ SEALworkouts.com

Navy SEAL Workout #1
warmup
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
Mountain climbers – 25 – two count

Video – Navy SEALs BUDS Class 234 – Part 2 – It pays to be a winner

Check out Grinder Strength Pull Up Ebook @ SEALworkouts.com

Navy SEAL Workout #2
Grinder PT
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
burpee with frog broad jump – 10

Navy SEALs BUDS Class 234 – Part 3 – Two weeks and one long day

Check out Stew Smith’s Navy SEAL Training Manual @ SEALworkouts.com

Navy SEAL Workout #3
Ab workout
plie squat stretch – 10
alternating knee situps – 30
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
situps – 25

Navy SEAL Workout #4
Pull up pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
then…
run 4 miles on beach

Video – Navy SEALs BUDS Class 234 – Part 4 – Hell Week

Check out Russian Special Forces Style Kettlebell Workouts

Navy SEAL Workout #5
50 eight count bodybuilders
jog to Obstacle course
1 lap through “O” course
50 eight count bodybuilders
jog to chow hall for breakfast

Navy SEAL Workout #6
Murph CrossFit workout
run 1 mile
100 pull ups
200 pushups
300 air squats
run 1 mile
wear flak jacket or weight vest if you have one.

Questions from athletes in our gym and readers online.

Question: What is the best Navy SEAL CrossFit workout? Murph is the best CrossFit workout to train for the Navy SEALs.

Navy SEAL Workouts