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    Navy Seals Workout

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    Γλυκύς Ιησούς
    The document outlines a 9-week Navy SEAL fitness training program split into two phases. The first phase focuses on increasing run distances and improving pushup, situp, and pullup numbers over 9 weeks. The second phase adds swimming, dips, and longer runs across 5 days a week for 9 weeks, progressing to advanced levels of pushups, situps, pullups and increasing swim times up to 75 minutes.

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    Navy Seals Workout

    Uploaded by

    Γλυκύς Ιησούς
    530 views2 pages
    The document outlines a 9-week Navy SEAL fitness training program split into two phases. The first phase focuses on increasing run distances and improving pushup, situp, and pullup numbers over 9 weeks. The second phase adds swimming, dips, and longer runs across 5 days a week for 9 weeks, progressing to advanced levels of pushups, situps, pullups and increasing swim times up to 75 minutes.

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    The document outlines a 9-week Navy SEAL fitness training program split into two phases. The first phase focuses on increasing run distances and improving pushup, situp, and pullup numbers over 9 weeks. The second phase adds swimming, dips, and longer runs across 5 days a week for 9 weeks, progressing to advanced levels of pushups, situps, pullups and increasing swim times up to 75 minutes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    530 views2 pages

    Navy Seals Workout

    Uploaded by

    Γλυκύς Ιησούς
    The document outlines a 9-week Navy SEAL fitness training program split into two phases. The first phase focuses on increasing run distances and improving pushup, situp, and pullup numbers over 9 weeks. The second phase adds swimming, dips, and longer runs across 5 days a week for 9 weeks, progressing to advanced levels of pushups, situps, pullups and increasing swim times up to 75 minutes.

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    Download as TXT, PDF, TXT or read online from Scribd
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    First 9 Weeks: Navy SEALs Fitness Workout Week 1 Running: 2 miles, 8:30 pace, Mon/Wed/Fri Pushups: 4 sets of 15 pushups,

    Mon/Wed/Fri Situps: 4 sets of 20 situps, Mon/Wed/Fri Pullups: 3 sets of 3 pullups, Mon/Wed/Fri Swimming: Swim continuously for 15 min. 4-5 days/week Week 2 Running: 2 miles, 8:30 pace, Mon/Wed/Fri Pushups: 5 sets of 20 pushups, Mon/Wed/Fri Situps: 5 sets of 20 situps, Mon/Wed/Fri Pullups: 3 sets of 3 pullups, Mon/Wed/Fri Swimming: Swim continuously for 15 min. 4-5 days/week Week 3 Running: No running Pushups: 5 sets of 25 pushups, Mon/Wed/Fri Situps: 5 sets of 25 situps, Mon/Wed/Fri Pullups: 3 sets of 4 pullups, Mon/Wed/Fri Swimming: Swim continuously for 20 min. 4-5 days/week Week 4 Running: 3 miles, 8:30 pace, Mon/Wed/Fri Pushups: 5 sets of 25 pushups, Mon/Wed/Fri Situps: 5 sets of 25 situps, Mon/Wed/Fri Pullups: 3 sets of 4 pullups, Mon/Wed/Fri Swimming: Swim continuously for 20 min. 4-5 days/week Weeks 5-6 Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr Pushups: 6 sets of 25 pushups, Mon/Wed/Fri Situps: 6 sets of 25 situps, Mon/Wed/Fri Pullups: 2 sets of 8 pullups, Mon/Wed/Fri Swimming: Swim continuously for 25 min. 4-5 days/week Weeks 7-8 Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr Pushups: 6 sets of 30 pushups, Mon/Wed/Fri Situps: 6 sets of 30 situps, Mon/Wed/Fri Pullups: 2 sets of 10 pullups, Mon/Wed/Fri Swimming: Swim continuously for 30 min. 4-5 days/week Week 9 Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr Pushups: 6 sets of 30 pushups, Mon/Wed/Fri Situps: 6 sets of 30 situps, Mon/Wed/Fri Pullups: 3 sets of 10 pullups, Mon/Wed/Fri Swimming: Swim continuously for 35 min. 4-5 days/week

    Second 9 weeks: Week 1-2 Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa Pushups: 6 sets of 30 pushups, Mon/Wed/Fri Situps: 6 sets of 35 situps, Mon/Wed/Fri Pullups: 3 sets of 10 pullups, Mon/Wed/Fri Dips: 3 sets of 20 dips, Mon/Wed/Fri Swimming: Swim continuously for 35 min. 4-5 days/week Weeks 3-4 Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa Pushups: 10 sets of 20 pushups, Mon/Wed/Fri Situps: 10 sets of 25 situps, Mon/Wed/Fri Pullups: 4 sets of 10 pullups, Mon/Wed/Fri Dips: 10 sets of 15 dips, Mon/Wed/Fri Swimming: Swim continuously for 45 min. 4-5 days/week Week 5 Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa Pushups: 15 sets of 20 pushups, Mon/Wed/Fri Situps: 15 sets of 25 situps, Mon/Wed/Fri Pullups: 4 sets of 12 pullups, Mon/Wed/Fri Dips: 15 sets of 15 dips, Mon/Wed/Fri Swimming: Swim continuously for 60 min. 4-5 days/week Week 6-9 Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa Pushups: 20 sets of 20 pushups, Mon/Wed/Fri Situps: 20 sets of 25 situps, Mon/Wed/Fri Pullups: 5 sets of 12 pullups, Mon/Wed/Fri Dips: 20 sets of 15 dips, Mon/Wed/Fri Swimming: Swim continuously for 75 min. 4-5 days/week

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