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Day 1

Warmup run 10:00 /

Day 2

Pullups 2,4,6,8,10 stretch legs to prep
for run in between

Special USNA
Summer Seminar
Workout this AM

Run 1 mile/stretch

Day 3
5:00 warmup jog

5:00 warmup
Run 2 miles

Repeat 4 times
Run 1 mile
Pullups - max
Situps 50

In between each
pushup set above
Squats 10-20
Situps 20-40
flutterkicks 20-25

Swim PT:
Repeat 5 times
Swim 100m timed
Rest with 50 abs of
Once done do one
extra set of 25
(if no pool pushups to get 300
replace with 100m total reps
running sprints or
2 min fast bike)
1 mile easy run

Day 5

3-4 mile timed run

3-4 mile

Swim workout:

Repeat 3 times
Pullups - max
500m warm-up any TRX atomic pushups - max
TRX Rollouts - 10-15
situps - 1 min
5 x 100m hypoxics flutterkicks - 1 min
1 mile
at 4,6,8,10,12
stroke per breath Run 2 miles

Repeat 5 times
Repeat 3 times
25m underwater
Pullups - max
25m easy stroke / TRX atomic pushups - max
catch your breath TRX Rollouts - 10-15
20 mile
rest 30 -45 seconds situps - 1 min
Run - 2-3 mile run

flutterkicks - 1 min

TRX exercises on video

Day 6

Run 2.5 miles
*8 count pullup
workout - go til you
fail at pullups
or if you have
access to an
obstacle course do a max pullup set
then run the o
course. Repeat as
many times as you
can - we did 4-5
times today
Run 2.5 miles
Day 7 Day off or
make up day

TRX – info:

rest 30 seconds Day 3 Day 4 Day 5 Run 2 mile / stretch Your choice of Run and Leg PT cardio day: 8 count BB pullup / Track Workout: Repeat 5 times pushup pyramid: 45-60 minutes Run 200m fast of: Repeat 8 times squats 50 1/4 mile at 90 seconds go until you fail at Run 200m fast running.5 mile timed run 500m swim any stroke: Repeat 5 times 25m underwaters . Pushups (any type) Run 2 miles or ruck paced at goal Situps with 25# for 2 miles 500m pace crunches (any type) 10 x 50m CSS at flutterkicks least 50 seconds leg levers rest 20 seconds scissors per set TRX . get 1 to 20 that = Repeat 25 times: 210 eight counts rowing.stop and breathe (10-15 seconds) on the wall THEN swim 25m underwater .10 stretch legs to prep for run: TEST: Pushups 2 min rest 2 min Situps 2 min rest 2 min Pullups .etc 1 mile swim with fins Day 6 Run and Pullups Day Pullups 20 seconds Repeat 5 times 25m freestyle no breaths .if you can lunges 25/leg swimming.pick any exercise from If you need a below and do 25 reps in Swim with fins Swim: non impact between each 50/50m 2000m 500m timed cardio day 5 x 100m CSS take it.10 stretch legs to prep for run: Repeat 5 times Run 1 mile Max Pullups Swim Workout: 500m timed 5 x 100m hypox at 810 stroke per breath 5 x 25m underwaters . rest 45 seconds pullups .etc.. biking.8.4. Run 1 mile elliptical etc.Day 1 Day 2 2 mile run / stretch Run 1 mile Stretch Warmup with: repeat 10 times jumping jacks 10 pushups 10 Pullups 2.4.6.. heel 2 mile run raises KB swings woodchoppers 8 count pushups burpees. lunges.25m CSS easy .8.6.any exercise squats..max Rest 10 min 1.. 50m jog / 50m sprint and pullups!!! .

Day 1 Day 2 Run and Pullups .6.stop and breathe (10-15 seconds) on the wall THEN swim 25m underwater _ pt of pushups.. situps 25 each Cool down 500m swim Day 3 . .10 times .Pt of pushups.every 5th set you have to do 50 atomic pushups using the TRX Swim: 500m timed 5 x 100m CSS paced at goal 500m pace 10 x 50m CSS at least 50 seconds rest 20 seconds per set 2 mile run Day 4 1 mile swim with fins 5 mile ruck with 50lbs Day 5 Day off Day 6 Rope climbs .rest with run 2. dips 25 each Repeat 5 times 25m freestyle no breaths .8. dips.3 mile run go until you fail at or ruck with 50lbs pullups .Swim and Pushups Run 4mile timed run Run 2 mile / stretch Military Triathlon Swim 1 mile swim 8 count BB pullup / with or without fins pushup pyramid: 5 mile run Run 2.. situps.4.10 .if you can get 1 to 20 that = 210 eight counts and pullups!!! odd sets .50 abs even sets 10-15 pullups Pullups 2.5 mile run * if you do not have a rope to climb do 5 more sets of pullups max reps or towel pullups gripping the towel / rope over the bar.5 mile run Optional .stretch legs to prep for run: Repeat 5 times Run 1 mile Max Pullups Swim Workout: 250m timed .

up to you.6. 1 mile cooldown run .4.keep going til you fail and do not worry about repeating in reverse 30 seconds and focus on getting each lap in as few strokes as Run 1 mile warmup stretch: Repeat 3-4 times max pullups sets until you get 25-50 pullups OR do 2.4.stop and Lower back Plan breathe (10-15 seconds) on the wall THEN swim 25m underwater Repeat 10 times 50m CSS at sub 50 seconds .5 mile timed run Run and Pullups / Pushups Run / Pullups / Pushups / Abs Run or swim only Pullups 2.8.4 mile run / stretch Day 2 Day 3 Day 4 Easy Day Run 1. our group will shoot for 1-20 pullups and 8 count pushups which equals 210 pullups / 8 count pushups. 300m .. 8 count pushups / pullup .10 .. If you can make it past 10 pullups on the pyramid .8.workout til you fail at pullups then repeat in reverse order.then do pushups for that long each set Lower back Plan Day 5 Day 6 Day off or make up day for any of 1 mile run warmup / the workouts you stretch missed this week.4. Pushups 1 min Situps 1 min OR TRX Atomic pushups max reps RUN 1 mile for time Swim Workout: Swim 100m for time / pushups Swim 200m for time / pushups Swim 300m for time / pushups .200.6.try to double your pullup reps each set Repeat 5 times 50m hypox at 8-10 Ruck or swim with stroke per breath fins option ....10 Pullups 2... shoot for total reps of at least 100 pullups / 8 count 30 secs time 30-45 minutes your choice Repeat 5 times 25m freestyle no breaths .warmup with long it takes you to swim 100.Day 1 .10 stretch legs to prep 4 mile run for time stretch legs to prep for for run: or run: Repeat 4 times jog 50m sprint 100m squats 20 Repeat 4 times jog 50m sprint 100m lunges 20 steps = 10 per leg Repeat 3-4 times 2000m swim for Run 1 mile time Max Pullups Max Pushups and 1 min situps or TRX atomic pushups .

See CSS for details .possible.

Army rower aka (atomic situp) Pick 1 fast run: 100m sprint 300m sprint 120yd shuttle run (4x30) 1/4 mile sprin IL agility test Pick 1 longer run: 1.5 mile timed run 2 mile timed run 3 mile timed run 4 mile timed run *rest in between as long as you need . TRX atomic pushups..pullups . ski exercises recommend to pick 5 sets of different exercises. TRX legs.Day 1 Day 2 Warmup with 2.max reps bodyweight. bench press .recommend 90 second 1/4 mile pace / stretch Day 3 1 mile jog warmup / stretch Repeat 3 times 1 mile run fast shoot for 1 mile run time above . pushups. Repeat 25 times Swim: . 10 mile bike.timed with 50 squats. flutterkicks.6.pushups .max reps *if you have a TRX) SWIM: Repeat 5 times 250m timed .situps Run workout called 50 Get numbers . Pick 1 ab exercise: situps.50m jog repeat 5 times .4.6.. leg levers. lunges. crunches.10 pullups / stretch legs / arms: Warmup / Stretch repeat 4 times 1 mile run .50m sprint or fast run 250yd using rest with 25 reps of abs freestyle or CSS or leg exercises like: .4. broad jump(10 reps).50s above any way you can. flutterkicks and 50 crunches. leg levers flutterkicks.8. Day 4 Cardio of your choice work on your weakness 1-2 mile swim with or without fins 4 mile timed run any non impact if you need a rest from impact of running Day 5 Day off Day 6 Build your own PFT: Non impact cardio: 500m swim.any stroke pushups 1 min flutterkicks 1 min Lowerback Plan Repeat 4 times 1/4 mile at goal pace for your timed run distance .8.10 pullups any grip pushups 25-50 Abs of choice 25-50 (use TRX atomic pushups as option for both pushups / abs each set . 2000m row Pick 2 upper body: pullups.

5 mile timed run 2 mile timed run 3 mile timed run 4 mile timed run or 6 mile ruck with 50# Day 4 Day 5 Day 6 Do in as few sets as possible: Weekend off . pushups.5 mile timed run Go back to pool 5 x 100m swims at goal pace (ie 50 second 50m for 500m) rest 30 sec 10 x 50m at goal pace for 500m Day 3 Repeat 12 times Pick 2 upper body: 1/4 mile at goal mile pullups. leg flutterkicks.stop any non when you reach all impact if you the goal numbers need a rest no rest other than from impact sips of water / of running stretch . Army rower levers. 10 mile bike.. bench 90 sec 1/4s) press . aka (atomic situp) ***option for 1/4s** Pick 1 fast run: if you are getting 100m sprint ready for fall sports . heel raises. Pick 1 ab exercise: lunges. 2000m weakness 1 mile timed run row 500yd swim rest 10 min pushups 2 min rest 2 min situps 2 min rest 2 min pullups .. TRX pace (ie 6 min mile = atomic pushups. situps.300m sprint jog the corners of 120yd shuttle run (4x30) the track / sprint the 1/4 mile sprint straights (100m IL agility test sprint/100m jog/100m sprint / Pick 1 longer run: 100m jog) 1.max rest 10 min read PFT transition with 20 leg/ab bodyweight.max reps . exercises of your choice: squats. crunches. 100 pullups 200 pushups 300 situps 1-2 mile swim 100 dips with or without fins alternate max reps sets of each 4 mile timed exercise .keeping run track each cycle of total reps .Day 1 Day 2 Navy SEAL PFT 1 mile warmup jog or Build your own PFT: Cardio of 5 min bike your choice stretch Non impact cardio: 500m work on your swim. flutterkicks.prepare for change in routine next week will start the addition of weights / shorter faster runs but still good mix of swim and pt.

distance.Do pullups max for running ..stop when you reach get? Pyramid ..5 mile workout options: squats 20 1/2 squats 20 Do in as few sets as Run for 60 Repeat 12 times Swim Workout: lunges 10/leg possible: minutes . with 20 leg/ab TRX atomic pushups. of water / stretch higher by 2 exercises of your squats. no rest other than sips resistance . for time takes you to run levers. frog Elliptical Same levels for 15 choice: (such as) hops. box pyramid as above. Run 1. thrusters 5 then repeat in reverse all the goal numbers pushups. situps. Pick 1 leg exercise sets . heel raises.5 mile of 400m minutes . minute make order reps flutterkicks. Rowing flutterkicks 1 min ***non-impact option 2000m row for each.. 200 pushups as plus 1 ab exercise in pace.. 100m .mile: Bike Workout: pick 1 exercise in alternate max reps focus on goal Pyramid . squats.. 400m limit to what Rowing 2000m row rest 50% of time it reverse order flutter kicks. and 200m intervals repeat in lunges. 400m .. jumps. bike time reps if you have or elliptical or rowing Select 1 or 2 available machine for 2 minutes methods of each set*** cardio today . hang times only) : do 25 how far do you Bike Workout: clean 5 reps. Jog 50m 100 dips or Bike and needed in between each 1/4 Sprint 50m 100% Swim combo: between sets . pullups. 300m. etc..then KB swings.Each 5 as 100 pullups 500m. Workout: pace (ie 6 min mile = you have to walk leg swings 10/leg 200m.focus on goal 300 situps Repeat 25 times 100m . far Swim 1/4 mile at goal mile do you get? If butt kickers 30 seconds 500m.. leg you can do here.same exercise up to 5 minute make keeping track each resistance higher by 2 cycle of total reps clean 5reps. lunges. dead lift reps of (your choice) levels for 15 minutes . 1000m with fins minutes stop and do: max pushups.Every 5 of cardio today as above.. Elliptical Swim or bike 30 Select 1 or 2 methods Same pyramid Swim cool down minutes: . 90 sec 1/4s) needed in between some that is OK.. KB swings. NEW weights: power 30 minute swim .Each between sets (repeat sets of each exercise 30 minute bike pace.Day 1 Day 2 Non impact cardio workout options: 1/4 mile warm up stretch Day 3 Day 4 Day 5 Day 6 Long Run Day 1/4 mile warm up Non impact cardio Run 1.

with buttkickers or leg Elliptical . with 20 leg/ab 1/4 mile of jog curves / 2 levels for 15 all the goal numbers styles 100m exercises of your sprint straights on minutes .rest Repeat 4 times sets lunges.. cardio today flutterkicks 1 min each. Swim pace (ie 6 min mile = 1..focus on goal 300 situps seconds using plus 1 ab exercise in with abs of choice for 1/4 mile run at goal pace.4. bench press when levers..repeat in needed in between 200 pushups 10 x 50m at 50 Pick 1 leg exercise reverse order. 100m . 400m .then repeat no rest other than no cardio day followed by choice: track or (100m jog / in reverse order sips of water / stretch 50m CSS KB swings.Same *use pulldowns or flutter kicks. lunges resistance higher by stop when you reach that is 100 pullups!! Repeat 4 times Hypoxic free .Each if you can do to level of choice .or each minute 100m sprint ... Select 1 or 2 minutes each set*** minutes stop and do: methods of max pushups. Elliptical you fail at pullups / pyramid Repeat 16 times Rowing .keeping track each Repeat 5 Woodchopper minute make 10 and back down cycle of total reps times squats.5 mile anyway you stretch workout options: can throughout PT pyramid Do in as few sets as the day Repeat 12 times Swim Workout: possible: 1/4 mile at goal mile Pullups 500m. heel bike intervals .9..7.6. 50% 2000m row for or elliptical or rowing Swim or bike 30 of time it takes you to time machine for 2 minutes: with Select 1 or 2 previous 20 pushups / 20 methods of cardio Run 1..8..3. leg swings OR pyramid as above.2000m row pushups. 100m sprint x 2) . up for time Swim with Fins crunches / plank if gets tougher to full speed at the you fail at between each 1/4 10 -20 reps each set pace for 1. 1000m than the 50m mark .5 mile of ***non-impact option squats or lunges today 400m and 200m Rowing for running .Every 5 run with 25 abs Bike Workout: sets of each exercise NEW weights: Pyramid .5 mile timed alternate max reps 20 seconds mile: runs .rest as *100 pullups Workout: 90 sec 1/4s) max.PT Day Non impact cardio Run 1.. squats. the CSS .Day 1 Day 2 Day 3 Day 4 1/4 mile warm up squats 20 1/2 squats 20 lunges 10/leg butt kickers 30 seconds leg swings 10/leg Day 5 Day 6 100 pullups 1/4 mile warm up .