Workout of the Day – SEALfit WOD
Run 1 mile
75 Pullups
100 Pushups
125 Situps
150 air Squats
Run 1 mile
Scale up with weight vest if needed. Scale down with australian pull ups.
Post time below in comments.
I carry the Cold Steel 27TLT Recon I Tanto Point
42:00
Pull-ups/push-ups are my kryptonite
I’ll be working on push-ups, presses, and inverted rows w/weights. Need to step it up. OTOH, my rowing is my strength.
Done in 1:08:22 – scaled up on run (2 miles each), scaled down on pullups (first 45 dead hang, last 30 australian). Heading off for a Warrior Yoga cooldown and then a big lunch!
SEALFit WOD complete
One mile
75 pull-ups
100 push-ups
125 sit-ups
150 air squats
One mile
Time: 48:21
I did not add weight. I did vary my grips and hand positions for the pull-ups and push-ups. Wide, narrow, incline, ect.
Completed WOD in 25:58.94. Warmed up with a few rounds of clean and press.
Just banged out the Seal Fit Training for lunch , Warmed up with moblity, hit some hex bar deads, then jumped into Sealfit, knocked it out at 39:18. Good stuff, thanks Coach Brad
Workout Time 45min. No weight.
30 PullUp 45 TRX PullUp vary my grips and hand positions
100 PushUp
40 Crunch 80 Flutterkick (2Count)
150 Squats
After my 10 Hour Shift on a Ambulance.
Best Regards from Germany.
Completed 1 mile run, 75 pullups, 100 pushups, 125 situps, 150 air squats, and 1 mile run in 47:55.
WOD completed by segmenting. Every hour on the hour 10am – 2:30pm
Completed WOD in 57:17, no weight vest,traded in running in snow for running in mud,feels good!!!!!
Is there the same risk of injury doing body weight exercises as there are with free weights? I do the usual, pushups/pullups/situps/squats at least 6 days per week. Can you really “over-train” doing body weight exercises?
You may want to throw in an extra rest day. Also check out this article:
http://sealgrinderpt.com/navy-seal-workout/bodyweight-exercises.html/
Coach, completed in 37:50. Pull ups were the toughest I’m still regaining grip strength since I got tendenitis in my left wrist but was extremely pleased with my mile times (1st 6:15 and the 2nd 6:50) being it was my first time in 3 months running on pavement thanks to the rough winter in ny. Thanks for the workouts keep em coming
SEALFit WOD complete 49:54. No extra weight.
Ok. So modified more than I would have liked due to kid down with the stomach flu – parental duties! No bike or run but I did complete 75 press ups with physio band, 100 counter push-ups, 125 sit-ups and 150 physio ball wall squats. Total time was 29:44.
Hi Coach!
I had to segment into 25 rounds, but I did not rest : 3 dead hang pull ups, 4 push-ups, 5 sit-ups, 6 squats.
1 mile to start, 1 mile to finish. 45 mins total!
I was unable to make it to the gym tonight. I’ve been out all day with prior engagements. I’m gonna have to make this one up next opportunity. Will post when I’m able.
Completed WOD in 1:16 minutes.After 50 pull-ups changed to 25 chin-ups.Took awhile but worth it.
Total time 1 hour, 46 minutes
Australian Pullups, double crunch situps, 5 x 20 tripod Pushups, 6 x 25 air Squats.
Also took a preemptive strike, tylenol 2 x 500mg ☺
WOD secured.
Completed entire Sealfit WOD in 1 hour 20 minutes. I broke up the exercises ( except the mile runs) into 5 rounds of 15 pullups; 20 pushups; 25 situps; and 30 airsquats.
If pain is weakness leaving the body…..I must have been really weak. LOL!
Feeling really proud of staying with it!
Congrats to everyone with you’re phenomenal times!
You also Tom. Great work. Way to crush it!
Thank you Frank!
Awesome job Tom! I did the same as you, but had much smaller reps. Reading yours, I’m hoping to redo this, but with your strategy instead of the one I used!
Thank you Jonathan!
I think I am going to try your method as well.
Fantastic job!
Another hard hard workout damn these are so challenging! Got her in 43:38! Had to break body weight exercises in three sets. My pull ups are so holding back my times :-/ It’s as if my arms just don’t have any fuel to call on idk?
Hi Robert
It seems like pullups my challenge too. There’s an article Coach McLeod has up about increasing pull-up reps. If you’re interested, I’ll do a pull up challenge with you after we complete these 30 days…
No weight. Had to take an hour break. 7:23 to 10:11
Completed in 41:06, body weight.
Day 9
I’m typing this at 0130 am PDT… one more out of town playoff game again tonight (we lost so we’re done), this one 2 hrs away. So I rolled back in to the school at 1130 pm, went straight to the weight room, changed into my sweats, no warmup, and hit the first mile run.
I did the ex’s in sets of 25 each, so 3 rounds of 25 pullup, pushup, situp, squat, then finished up the remaining in sets of 25 each. And running late at night all alone on the streets is kind of cool.
My goal was 1 hour, I finished in 58:05.
Time to sleep.
Grinder Pt warmup. Time of 44:34 on workout. Straight sets with no partitioning (slick).
Good Morning Coach,
No weight 52 minutes
Thank you
Great One! Broke it into mini wods and did it all through the Day! Best way to make it through a busy work day! Hoooyah!
SEALFIT WOD – 36:38 (slick)
I could not work out yesterday. 8 hours worth of driving 8 hour at work plus a meeting. Got up at 4 am warm up 3 sets of 10 TRX rows, 10 push ups, 10 squats. Ran/walk one mile. 10 sets of 10 TRX rows, 10 push ups, 13 sit ups, 15 air squats run/ walk one mile. Cool down by walking 1 hour 20 min.
Ran 4 miles at track practice, got home, and completed the calisthenics in 18:21.
Made this up tonight before rucking. 58:10 for a completed WOD using a band for pull-ups.
Brad
Vince down here in west coast of florida. I just want to tell you that your workouts on your blog are “AMAZING AND THEY KICK MY ASS ALL THE TIME.” So keep up the great work. Thanks again Vince