30 day k

Workout # 1 of 30
Welcome to the SEALgrinderPT Kokoro 30 day prep course. We have put together daily workouts and tips to prepare you for the Kokoro Camp at SEALFIT in Encinitas, California.

The Kokoro event is a 50 hour endurance event based on the Navy SEAL Hell Week where you will be not only pushed to your physical limit but also learned the mental conditioning to help you strive to complete this event.

So far – 95% of all BUD/S (Navy SEAL training) candidates that have gone through Kokoro have completed BUD/S. This typical drop out rate is 80% at BUD/S. You have a better chance of graduating Harvard Law school than completing BUD/S.

Using this information we have helped many athletes not only survive – but thrive at Kokoro. Get started below.
Kokoro Physical Standards Test (PST)
Be prepared for the Kokoro PST. Looks easy but many fail it.
1 mile run 9 min
2 min max pushups 50 male/40 female
2 min max sit ups 50/40
2 min max air squat 50/40
Max dead hang pull ups 10
*Be warned as we have many athletes showing up not ready for this test. All pushups will be chest to deck. If you rest your chest on deck you will stop counting. No resting with your butt poked up in the air or you will stop counting. All pull ups will be with hand fully wrapped around bar. Air squats will be with legs down to parallel. Make sure you know these standards as many athletes show up with chicken bob pushups and half squats and scratch their heads when told to stop counting. Be prepared know the standards.

Kokoro tips:
https://sealgrinderpt.com/navy-seal-workout/kokoro-tips-to-help-your-thrive-not-just-survive.html/

Motivational quote: Most folks are about as happy as they make up their minds to be. Abraham Lincoln
email [email protected] with any questions.

Kokoro Workout #2 of 30 days
Michael workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-4-6-11.html/

Foot care tips for Special forces athletes:
https://sealgrinderpt.com/navy-seal-workout/foot-care-tips-for-special-forces-athletes.html/

Motivational tip:
Its Easy to Get down – Motivate Yourself
https://sealgrinderpt.com/navy-seal-workout/its-easy-to-get-down-motivate-yourself.html/

Motivational quote:First they ignore you, then they laugh at you, then they fight you, then you win. Mahatma Gandhi

Kokoro Workout #3 of 30 days
Ruck march workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-5-27-11.html/

Ruck marching tips:
https://sealgrinderpt.com/navy-seal-workout/ruck-marching-tips.html/

10 Tips to break through Training Plateaus
https://sealgrinderpt.com/navy-seal-workout/10-tips-to-breaking-through-plateus.html/

Motivational quote: What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds. Wayne Dyer

Kokoro Workout #4 of 30 days
yoga stretch workout: https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-22213.html/

Special Forces stretching tips: https://sealgrinderpt.com/crossfittraining/stretching-for-crossfit-athletes.html/

Tips on writing goals for athletes:
https://sealgrinderpt.com/crossfittraining/tips-on-writing-goals-for-crossfit-athletes.html/

Motivational quote: “Be kind, for everyone you meet is fighting a hard battle.”- Plato

Kokoro Workout #5 of 30 days
Running Cindy workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-5-10-11.html/

Tips on How to Live a Healthy Lifestyle:
https://sealgrinderpt.com/navy-seal-workout/tips-on-how-to-live-a-healthy-lifestyle.html/

Motivational quote: You need to overcome the tug of people against you as you reach for high goals.”
George S. Patton

Kokoro Workout #6 of 30 days
long row workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-5-6-11.html/

Workout Tips: Strong Core – Strong Body
https://sealgrinderpt.com/navy-seal-workout/strong-core-strong-body.html/

Motivational Tip:
Believe in Yourself
https://sealgrinderpt.com/navy-seal-workout/believe-in-yourself.html/

Motivational quote: Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
Wayne Dyer

Kokoro Workout #7 of 30 days
SGPT Test of the week: 2 minutes max air squats

Kokoro Ab workout:
25 four count flutter kicks
25 crunches
25 leg levers
25 russian twist (25 each side)

Kokoro grip workout:
bar hangs x 3 – note times. Use fat 2 inch bar if you can.

Kokoro sand bag workout
run 100 meters with bag
10 burpees with bag
run 100 meters
10 burpees with bag

rest 15 seconds
then press sand bag overhead for as long as possible and note time

motivational quote: Quote – “You have to find the place in your mind where nothing is impossible” Deepak Chopra

Kokoro Workout #8 of 30 days
Stews Burly Workout
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-11-20-11.html/

workout tip:
Improve your mind and body with Grinder PT
https://sealgrinderpt.com/navy-seal-workout/improve-your-body-and-mind-with-grinder-pt.html/

motivational tip:
Are you committed?
https://sealgrinderpt.com/navy-seal-workout/committed.html/

motivational quote:“In the midst of movement and chaos, keep stillness inside of you.” ― Deepak Chopra

Kokoro Workout #9 of 30 days
Run or Row workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-8-8-10.html/

workout tip:
How to Find the Zone
https://sealgrinderpt.com/navy-seal-workout/the-flow-how-to-find-the-zone-by-brad-mcleod.html/

motivational tip:
Learn to Love what you Hate
https://sealgrinderpt.com/navy-seal-workout/learn-love-hate.html/

motivational quote:
Unless a man believes in himself and makes a total commitment to his career and puts everything he has into it – his mind, his body, his heart – what’s life worth to him?”
Vince Lombardi

Kokoro Workout #10 of 30 days
Shoulder and Hip mobility workout
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-21013.html/

workout tip:
Tips to Increase Your Grip Strength
https://sealgrinderpt.com/navy-seal-workout/10-tips-to-increase-grip-strength.html/

Motivational tip:
Get Comfortable being Uncomfortable
https://sealgrinderpt.com/navy-seal-workout/comfortable-uncomfortable.html/

Motivation quote:If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.
John Wooden

Kokoro Workout #11 of 30 days
1 mile run for time Workout

Workout Tip:
Tips to improve 1 mile run time
https://sealgrinderpt.com/crossfittraining/tips-to-improve-your-mile-run-time.html/

Motivational Tip:
Still Standing
https://sealgrinderpt.com/navy-seal-workout/standing.html/

Motivation quote:
“When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.” Chief Tecumseh

Kokoro Workout #12 of 30 days
Ruck march workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-5-27-11.html/

workout tips:
Mental Conditioning in CrossFit
https://sealgrinderpt.com/crossfittraining/mental-conditioning-in-crossfit.html/

motivational tips:
Remember those Resolutions
https://sealgrinderpt.com/navy-seal-workout/remember-resolutions.html/

motivational quote:
If you think the pain of making a necessary change is too much for you to endure, wait until you one day experience the pain of having not changed, and when there’s not enough time in your life left to take back control of where you are, how you are and what you are. Kai Greene

Kokoro Workout #13 of 30 days
Mobility and recovery workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-12-20-12.html/

workout tips:
Pose Running Tips
https://sealgrinderpt.com/crossfittraining/pose-running-tips-for-crossfit-athletes.html/

motivational tips:
Number 1 Reason Athletes Fail at BUD/S and life
https://sealgrinderpt.com/navy-seal-workout/number-1-reason-athletes-fail-at-buds-and-life.html/

motivational quote:
Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.
Wayne Dyer

Kokoro Workout #14 of 30 days
SGPT Test of the week: 2 minutes max pushups

Kokoro Ab workout:
30 mtn climbers
25 leg scissors
20 crunches
15 sit ups

Kokoro grip workout:
bumper plate pinch and walk. Pinch a 25 lb bumper plate and walk for distance. Note distance.

Kokoro sand bag workout
10 halo’s (bring bag up and over head in halo motion)
15 push ups on bag
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

motivational quote: “Success is stumbling from failure to failure with no loss of enthusiasm” ― Winston S. Churchill

email [email protected] with any questions.

Kokoro Workout #15 of 30 days
SGPT LumberJack workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-6-16-11.html/

workout tip:
10 Tips to Increase Mental Toughness
https://sealgrinderpt.com/mental-toughness/10-tips-to-increase-mental-toughness.html/

motivational tips:
Finding a Mentor
https://sealgrinderpt.com/navy-seal-workout/finding-mentor-coach.html/

motivational quote:
Always bear in mind that your own resolution to succeed is more important than any other.
Abraham Lincoln

Kokoro Workout #16 of 30 days
Yoga stretch and recovery workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-32213.html/

workout tip:
Training log improvement tips:
https://sealgrinderpt.com/navy-seal-workout/training-log-improvement-tips.html/

motivational tips:
Knocking down walls
https://sealgrinderpt.com/navy-seal-workout/knocking-walls.html/

motivational quote:
A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty. Winston Churchill

Kokoro Workout #17 of 30 days
Tadpole run workout:
https://sealgrinderpt.com/navy-seal-workout/6-28-11.html/

workout tips
Mental Preparedness for Tough workouts:
https://sealgrinderpt.com/navy-seal-workout/mental-preparedness-for-tough-workouts.html/

motivational tips:
Go Through Failure to get to Success
https://sealgrinderpt.com/navy-seal-workout/failure-success.html/

Motivational quote:
“An army is a team. It lives, eats, sleeps, fights as a team.
This individuality stuff is a bunch of bullshit.”
– General George Patton Jr

Kokoro Workout #18 of 30 days
Hollow Rock workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-11-5-10.html/

workout tips:
sleep and rest for CrossFit athletes
https://sealgrinderpt.com/navy-seal-workout/sleep-and-rest-for-crossfit-athletes.html/

motivational tips:
The First Step to Improving your Mental Game
https://sealgrinderpt.com/navy-seal-workout/the-first-step-to-improving-your-mental-game.html/

motivational quote:
“Choose the positive. You have choice, you are master of your attitude, choose the positive, the constructive. Optimism is a faith that leads to success.” Bruce Lee

Kokoro Workout #19 of 30 days
Murph workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-12-17-10.html/

workout tips:
Murph workout tips
https://sealgrinderpt.com/navy-seal-workout/murph-workout-tips.html/

motivational tips:
Imagine Your Best Life
https://sealgrinderpt.com/navy-seal-workout/imagine-your-best-life.html/

motivational quote:
“If you are going to go through hell, keep going.” Winston Churchill

Kokoro Workout #20 of 30 days
Active mobility workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-12-20-12.html/

workout tips:
Mental Conditioning inside a Tough workout
https://sealgrinderpt.com/navy-seal-workout/mental-conditioning-inside-a-tough-workout.html/

motivational tips:
How Hard will you Fight?
https://sealgrinderpt.com/navy-seal-workout/how-hard-will-you-fight.html/

motivational quotes:
Age wrinkles the body. Quitting wrinkles the soul.” General Douglas MacArthur

Kokoro Workout #21 of 30 days
SGPT Test of the week: 2 minutes max air squats

Kokoro Ab workout:
25 situps
25 russian twist
25 crunches
25 four count flutter kicks
25 leg levers

Kokoro grip workout:
walk grabbing around edges of dumbbells with fingers. Note linear feet and weight carried.

Kokoro sand bag workout
Overhead walking lunge 50 meters with bag
15 kettlebell swings
15 pushups on bag
15 dead lift with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

motivational quote: “Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.”
Bruce Lee

email [email protected] with any questions.

Kokoro Workout #22 of 30 days
workout: 400 meter walking lunge for time

workout tips:
Trail Running Tips for CrossFit Athletes
https://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/

motivational tips:
Take the Risk
https://sealgrinderpt.com/navy-seal-workout/take-the-risk.html/

motivational quote:
What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds.” Wayne Dyer

Kokoro Workout #23 of 30 days
Benoit workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-2-8-11.html/

workout tips:
Pavel Mind over Matter
https://sealgrinderpt.com/navy-seal-workout/mind-over-muscle-by-pavel.html/

motivational tips:
What would Steve Jobs say?
https://sealgrinderpt.com/navy-seal-workout/what-would-steve-jobs-say.html/

motivational quotes:
“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.”
Steve Jobs

Kokoro Workout #24 of 30 days
Stretch workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-9-7-11.html/

workout tips:
Kokoro interview with John Sway
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-interview-with-kokoro-graduate-john-sway.html/

motivational tips:
The Value of anything is how much it hurts
https://sealgrinderpt.com/navy-seal-workout/the-value-of-anything-is-how-much-it-hurts.html/

motivational quotes:
Adhere to your purpose and you will soon feel as well as you ever did. On the contrary, if you falter, and give up, you will lose the power of keeping any resolution, and will regret it all your life.
–June 28, 1862 Abraham Lincoln in a letter to Quintin Campbell

Kokoro Workout #25 of 30 days
Bradley workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-8-21-11.html/

workout tips:
Log PT workout tips
https://sealgrinderpt.com/navy-seal-workout/pt-log-workouts-tips.html/

motivational tips:
Monday Motivational
https://sealgrinderpt.com/navy-seal-workout/monday-motivational.html/

motivational quote:
Success comes when people act together; failure tends to happen alone.” Deepok Chopra

Kokoro Workout #26 of 30 days
Stadium stairs workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-2-25-11.html/

workout tips:
When Do Athletes Fail?
https://sealgrinderpt.com/navy-seal-workout/when-do-athletes-fail-by-fitdeck-founder-phil-black.html/

motivational tips:
Master Chief Tharpe talks about Mental Toughness
https://sealgrinderpt.com/navy-seal-workout/navy-seal-mental-toughness.html/

motivational quote:
“I always felt that my greatest asset was not my physical ability, it was my mental ability.” Bruce Jenner

Kokoro Workout #27 of 30 days
Severin workout:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-12-11-10.html/

workout tips:
How to Survive the First hour at Kokoro
https://sealgrinderpt.com/navy-seal-workout/kokoro-tips-survive-hour.html/

motivational tips:
David Goggins talks about Mental Toughness
https://sealgrinderpt.com/navy-seal-workout/david-goggins-talks-about-mental-toughness.html/

motivational quote:
“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” Bear Bryant

Kokoro Workout #28 of 30 days
SGPT Test of the week: 1 mile run for time

Kokoro Ab workout:
20 toe to bar
20 crunches
20 mountain climbers each leg
20 knee to chest

Kokoro grip workout:
Bar hangs for time. Use fat bar if can.

Kokoro sand bag workout
Run 200 meters with bag
10 burpees and jump over bag
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

motivational quote: The time to take counsel of your fears is before you make an important battle decision. That’s the time to listen to every fear you can imagine! When you have collected all the facts and fears and made your decision, turn off all your fears and go ahead!” ― General George S. Patton

Kokoro Workout #29 of 30 days
Yoga stretch workout:
https://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-21013.html/

workout tips:
Interview with Kokoro grad Chris Huzyak
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-interviews-kokoro-graduate-chris-huzyak.html/

motivational tips:
Where is Your Rage?
https://sealgrinderpt.com/navy-seal-workout/where-is-your-rage.html/

motivational quote:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” Vince Lombardi

Kokoro Workout #30 of 30 days
Kokoro PST workout:
1 mile run 9 min
2 min max pushups 50 male/40 female
2 min max sit ups 50/40
2 min max air squat 50/40
Max dead hang pull ups 10
rest 5 minutes then…
cool down with 2 mile run

workout tips:
Joe Butera Kokoro grad interview:
https://sealgrinderpt.com/navy-seal-workout/seal-grinder-pt-interviews-kokoro-graduate-joe-butera-2.html/

motivational tips:
It all starts with the Mind:
https://sealgrinderpt.com/navy-seal-workout/it-all-starts-with-the-mind.html/

motivational quote:
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

email [email protected]lgrinderpt.com with any questions.

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"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

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