The basics of the workout are going to be a 3 on 1 off routine. I will be posting The SEAL Quest Daily Workout. I wil consistantly change things up so your body will not be able to adapt. The workouts will be hard enough for the super studs and accomplishable for the beginners. I want to create a competitive environment. The workouts will be done for time. So you can compare yourself against each other based on weight pushed and time. We will have a way to measure performance.
Here is an example of how the workout is going to be structured. Take at least 4 hours recovery between workouts.
Monday
PT Session:
Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats
Adapted from CrossFit.
Cardio Session:
Swim 2 miles
Warmup 300 yards
Timed Side Stroke 500 yards
Hypoxic Swim Intervals:
Freestyle every 3 breaths 200 yards
Freestyle every 4 breaths 200 yards
Freestyle every 5 breaths 200 yards
Freestyle every 6 breaths 200 yards
Cool down 300 yards
Supplementary Session:
Shoulder Stabilization Routine
One-Legged Squats
PowerLung
Tuesday
PT Session:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time.
This was created by CrossFit.
Cardio Session:
Run 100m, recover 100m
Run 200m, recover 200m
Run 400m, recover 400m
Run 800m, recover 800m
Run mile, recover mile
Supplementary Session:
Core Conditioning Routine
One-Arm Pushups
Breath Holding Routine
Wednesday
BUD/S style PT
Jumping Jacks / Push Ups 10 sets of 10 each
Press Press Fling 12
Flutter Kicks 10 4 count
Leg Levers 10 4 coung
Good Morning Darlings 10 4 count
100m Sprint
Push Ups Wide Regular Triceps 10 each
Walking Lunges 2 sets of 25 yards
Plank 1 minute
Dive Bomber Push Ups 10
Crunches 2 sets of 25
100m Sprint
Lateral Crunches 25 each side
1 1/4 Squats 25
Lateral Squats 15 each side
8 Count Body Builders 25
Lower Body Rotation 15 each side
100m Sprint
Neck Rotation 20 each side
Neck up / down 25
Push Ups Rotation 15 each side
Flutter Kicks 15 4 count
Hopping 1 minute
200m Sprint
Chase the Rabbit 15 4 count
Push Ups wide regualar triceps 10 each
V Sit Up 10
Squats 20
Reverse Lunges 15 each leg
100m Sprint
Glute-Ham Raises 10
Flutter Kicks 15 4 count
200m Sprint
Cardio Session:
Run timed 1.5 mile run or Swim
timed 500 yard side stroke
Supplementary Session:
Myo-Fascial Release Routine
Hand Stand
Grip Strength Routine
PowerLung
Thursday
Rest
Friday
PT Session:
Ten rounds for time of:
135 lb Deadlift, 15 reps
15 Push-ups
Cardio Session:
run 6 miles
Supplementary Session:
Lower Back Stability Routine
One-legged Squat
PowerLung
Saturday
PT Session:
Barbara from CrossFit: 5 rounds for time 3 minutes rest between rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Cardio Session:
Swim 2 miles
10 rounds of 100m and 20 burpees (put the pushup in the burpee)
Do this for time with the side stroke, to make it harder add a The SEAL Quest T-Shirt in each hand.
Supplementary Session:
Knee Stability Routine
Parallete Exercises
Breath Holding Routine
Sunday
PT Session:
Overhead Squats for 30 minutes
Handstand Pushups for 30 minutes
For the Overhead Squats don't worry about numbers, sets, reps, just get in the weightroom, get
the snatch grip on the bar or broomstick, get it overhead and start working
it any way you can. Hold it down in the bottom squat position. Keep the bar in line with
your ears, rep out and feel the stretch, this will help you get flexible. With the
Handstands and Handstand Pushups find a wall and just start doing 1 minute static holds. Get
your head up, look around, get comfortable being upside down, try
shuffling left to right, do negative pushups, and use the parrellettes. When doing handstand pushups, go nose to the floor.
Cardio Session:
Choose a run, swim (with fins, mask, and UDT Lifejacket), or Concept II rower for a long slow pace.
Supplementary Session:
Balance and Proprioception Routine
Muscle Ups
PowerLung
Monday
Rest
I will continually change things up. You might not see the same workout day for a couple months. The idea is to make your body continually adapt to the stimulus we are throwing at it.
I will post pictures and an explanation of all exercises and if I introduce a new exercise I will tell you how to do it. On the website I will post an exercise dictionary and link it to the workouts.
I will also post a list of must have equipment. For instance you will need a Dura Ball, some Power Rings, a 20 lb Medicine ball, a Foam Roller, parallets (Instructions on how to make them), and a jump rope.
