Navy SEAL Pyramid Workouts

The pyramid style workouts are a staple of any Navy SEAL training at BUD/S or overseas on deployment.

Simple but extremely effective.

WORKOUT #1

This is one hardcore workout.

  • Do one 8 count bodybuilder pushup
  • Run 20m to a pull-up bar and do 1 pull-up
  • Run back to the area where you do the 8 counts and then do two 8 count bodybuilder pushups
  • Run back to pull-up bar and do 2 pull-ups
  • Keep cycle of 8 counts, short runs, pull-ups until you fail at pull-ups—then repeat in reverse order

Obstacle Course Workout “The Pyramid” Tough Mudder Training

Check out Stew Smith’s Navy SEAL and Special Forces training Ebooks

WORKOUT #2: PUSH-UPS

1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

If easy, add 10 lb weight vest or bump up to #20

Check out SGPT Freak Frogman BUD/S Training Workout Ebooks

WORKOUT #3: PULL-UPS

1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

If too easy, add 10 lb weight vest or bump up to #20

Check out SGPT Freak Frogman BUD/S Training Workout Ebooks

Stew Smith Navy SEAL Fitness

Check out SEALgrinderPT Grinder Strength Pull-Up Ebooks

Navy SEAL BUD/s Training Pull Ups

Check out SGPT Freak Frogman BUD/S Training Workout Ebooks

WORKOUT #5: BURPEES

1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

If too easy, add 10 lb weight vest or bump up to #20

Check out SGPT Freak Frogman BUD/S Training Workout Ebooks

WORKOUT #4: SIT-UPS

1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

If too easy, add 10 lb weight vest or bump up to #20

 

Check out SEALgrinderPT Grinder Strength Pull-Up Ebooks

I like to combine 2-3 of these workouts. Another way you can test yourself is to do each one for time and try them again later to see how you score.

bradABOUT THE AUTHOR

Brad McLeod knows first-hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated from BUD/S class 132 and served as an operator on the Navy SEAL Teams.

Today he is one of the most sought after mental conditioning coaches in the world having recently returned from Ireland, Southern California, Pennsylvania and parts unknown in north Florida.

SEALgrinderPT audios and Ebooks have been downloaded in 40 different countries around the globe. Contact Brad at brad@sealgrinderpt.com

Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.

 

QUESTION: Coach, could you give me some first-hand tips on how to train for and pass the SEAL BUD/S PST?

ANSWER: Here is an article with all my top tips to prep for and pass the BUD/S PST.

QUESTION: I am all right in dealing with life sh*t, but when I’ve had a long day, and I’m doing a hard workout, it’s like I lose that ability. How can I apply those same skills I use during the day?

ANSWER: Check out this article—Mental Conditioning Inside a Tough Workout.

 

RELATED ARTICLES:

Navy SEAL CrossFit Workout

Special Forces Workout 

Army Ranger workout