Welcome to SEALgrinderPT.
SGPT warmup
100 meter jog
20 four count windmills
20 four count jumping jacks
20 arm circles forward and backwards
10 air squats slow
SGPT baseline WOD (workout)
50 burpees
40 air Squats (no weight)
30 Situps
20 Pushups
For Time
rest 2 minutes then..
Do max dead hang pull-ups. record number performed.
Drop down from bar and do max plank (pushup position) on hands for time.
rest 2 minutes then…
1 mile timed run
post all results and your age below.
Scale as needed
If you can’t do pull ups then do australian pull ups
If you cannot do pushups then do them from your knees.
Related Articles:
Beginner pull up workouts
SGPT Teambuildr 8 Weeks to GORUCK
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