5 Tips and Workouts for the Navy SEAL Obstacle Course

The Navy SEAL BUD/S obstacle course in Coronado, CA is one of the toughest gut-checks in SEAL training. It will humble you. It will expose weakness. And it will demand grit, speed, and relentless drive if you want to pass. I’ve run it countless times, and even now, the course brings back some hard-earned memories.

I was a smaller guy, which gave me an advantage on some obstacles. Crawling, climbing, squeezing, and maneuvering through deep sand wasn’t as brutal on my frame. But let me tell you—size doesn’t matter when your lungs are burning, your grip is slipping, and the instructors are in your ear telling you you’re too slow. The standard is clear: get through it in under 12 minutes during first phase—or you’re done.

Here’s how to attack it.

The Obstacles (In Order)

Parallel Bars

Tires (alternating feet)

Low Wall

High Wall (with rope climb)

Low Crawl

Cargo Net Climb

Balance Logs

Hooyah Logs

Transfer Rope

Dirty Name

Hooyah Logs

Weaver

Burma Bridge

Hooyah Logs

Slide for Life (Tower Climb)

Rope Swing

Parallel Bars

Tires (alternating feet)

Incline Wall

Spider Wall

Vaults

TIP #1: BE FAST, BUT DON’T BURN OUT

Nobody cares how much you bench press. That doesn’t matter here. What matters is speed, grit, and grip strength. You need to move like a ninja—smooth, efficient, and calculated.

Don’t blow all your energy sprinting between obstacles. You’ll gas out before you even hit the weaver or Burma Bridge. Pace yourself. Be fast but smart. This isn’t just about running—it’s about controlled aggression.

TIP #2: RUN YOUR OWN RACE

Forget about the guy in front of you. Forget his time. The only clock that matters is yours. If you get hung up behind someone, make your move and pass. Don’t settle.

This is your chance to prove you can execute under pressure. SEAL training is about the team, but the O-course is where you show your individual grit.

TIP #3: MASTER YOUR MIND

Negative self-talk will destroy you faster than the course itself. Screw up? Forget it. Move on. Focus on the next obstacle.

Stay present. Stay locked in. Develop a mantra you can say when the pain starts stacking. Something short and sharp—“One more rep. One more step.” Mental toughness is the difference between finishing strong and watching from the sidelines.

TIP #4: BLOCK OUT THE SH*T TALK

Instructors are going to come at you. That’s their job. Teammates might too. Let it bounce off. If you internalize the noise, you’ll make mistakes.

Remember, the whole point of BUD/S is to find out who can perform under relentless pressure. Prove you can.

TIP #5: TRAIN YOUR GRIP LIKE YOUR LIFE DEPENDS ON IT

Your arms won’t give out first—your grip will. And when you’re hanging off a rope or trying to transfer on the weaver, grip is the one thing keeping you alive on the course.

Do farmer’s carries, towel pull-ups, and rope climbs until your hands feel like raw meat. Then do more.

3 Workouts to Crush the O-Course

Rope Gauntlet Workout

5 rope climbs (no legs if possible)

20 pull-ups

50 push-ups

400m run in boots

Repeat 3–5 rounds

Sandpit Grinder

100m sprint in deep sand

Low crawl 50m

10 burpees

Balance log walk (set one up or use a beam)

Repeat 5 rounds

Grip and Grind Circuit

Farmer’s carry (heavy kettlebells or sandbags) 50m

Towel pull-ups x 15

Box jumps x 20

Bear crawl 30m

Repeat 4–6 rounds

These workouts mimic the stress of the O-course—sand, climbs, grip fatigue, and constant movement. Train with intention, and when you hit the course, you’ll move with confidence.

Bottom Line

The BUD/S O-course isn’t about muscle, it’s about grit, efficiency, and mental toughness. Run your own race, block the noise, and train for the fight—not for the gym mirror.

Questions from our SGPT athletes

QUESTION: Where can I go for info about joining the SEALS or SWCC?

ANSWER: Their website is a great place to start. Also talk to your local recruiter. He or she will have all the resources you need to join the Navy.

Do you have a big event on the horizon and you want to finish the drill?