SEALgrinderPT 9-20-11

Kampfschwimmer blitz 1 –  WOD
first warmup with Navy SEAL grinder PT
wrist stretch  – 10 each way
wrist rotations  – 10 each way
 Arm circles 10 each way
 Press, press, fling – 10
 Up, back and overs – 10
 Shoulder pass throughs – 10
Hip swivel kicks (forward)  – 15 each leg
Hip swivel kicks (side)  – 15 each leg
 Jumping jacks  25
hip mobility drills ( Mtn Athlete HUG drill) – 5
 Mountain climbers  – 25 – two count
Pushups – regular  20
 Swimmers chest stretch – 10
alternate hand forward hand back pushups  – 15
airborne heismans  – 20
standing pause air squat  – 30 seconds
divebomber pushups  – 10
Standing lunge  – 20 (10 each leg)
air squat  – 50
Pushups with sideways walk  – 10
frog jump lateral jump  (1 ft high minimum) – 10
eight count bodybuilders  – 10
split jumps  – 15
situps  – 25
pushups with sideways walk  – 20
thai plank  – 10 each side
sitting flutter kicks  – 25
reverse crunches  – 20
 sitting calf stretch  – 10

then…

Kampfschwimmer “blitz” WOD (prep workout for the Kampfschwimmer Physical Test
3 rounds for time (20 lb. vest optional)
Row 500 m or 50 sumo deadlift high pulls with 50 lbs.
25 pushups
30 situps
6 pullups (dead hang, no kipping)
run 500 meters

feel free to scale up and wear a 20 lb vest if you like.
if you dont have a barbell use a 50 lb bag of sand.

**below are the German Navy Kampfschwimmer physical test requirements
1000 meter swim – 24 minutes
5000 meter run in 20 minutes
6 dead hang pull ups
10 reps bench press at 70% bodyweight

*also hold breath for 60 seconds underwater and dive for 30 meters.

then…
Yoga cobra stretch  – 10
Yoga frog stretch  – 10
Plie squat stretch  – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

German Navy Kampschwimmer  style workout designed for Felix S. and every athlete that wants to improve their body and mind.

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