Navy Seals Routine
MONDAY TUESDAY
WEEK 1 (21/02-27/02) RUN 4,8 km RUN 8 km
WEEK 2 (28/02-06/03) PUSH-UPS 6x30
SIT-UPS 6x35
PULL-UPS 3x10
DIPS 3x20
WEEK 3 (07/03-13/03) RUN 4,8 km RUN 8 km
WEEK 4 (14/03-20/03) PUSH-UPS 6x30
SIT-UPS 6x35
PULL-UPS 3x10
DIPS 3x20
WEEK 5 (21/03-27/03) RUN 6,4 km RUN 8 km
WEEK 6 (28/03-03/04) PUSH-UPS 10x20
SIT-UPS 10x25
PULL-UPS 4x10
DIPS 10x15
WEEK 7 (04/04-10/04) RUN 6,4 km RUN 8 km
WEEK 8 (11/04-17/04) PUSH-UPS 10x20
SIT-UPS 10x25
PULL-UPS 4x10
DIPS 10x15
WEEK 9 (18/04-24/04) RUN 8 km RUN 8 km
WEEK 10 (25/04-01/05) PUSH-UPS 15x20
SIT-UPS 15x25
PULL-UPS 4x12
DIPS 15x15
WEEK 11 (02/05-08/05) RUN 8 km RUN 9,7 km
WEEK 12 (09/05-15/05) PUSH-UPS 20x20
SIT-UPS 20x25
PULL-UPS 5x12
DIPS 20x15
WEEK 13 (16/05-22/05) RUN 9,7 km RUN 9,7 km
WEEK 14 (23/05-29/05) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)
WEEK 15 (30/05-05/06) RUN 9,7 km RUN 9,7 km
WEEK 16 (06/06-12/06) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)
WEEK 17 (13/06-19/06) RUN 9,7 km RUN 9,7 km
WEEK 18 (20/06-26/06) PUSH-UPS PYRAMID (10)
SIT-UPS PYRAMID (15)
PULL-UPS PYRAMID (5)
DIPS PYRAMID (10)
Swimming Workouts
Swim four to five days per week.
Weeks 1 and 2: Swim continuously for 35 minutes.
Weeks 3 and 4: Swim continuously for 45 minutes with fins.
Week 5: Swim continuously for 60 minutes with fins.
Week 6: Swim continuously for 75 minutes with fins.
WEDNESDAY THURSDAY FRIDAY
PUSH-UPS 6x30 RUN 6,4 km RUN
SIT-UPS 6x35 PUSH-UPS
PULL-UPS 3x10 SIT-UPS
DIPS 3x20 PULL-UPS
DIPS
PUSH-UPS 6x30 RUN 6,4 km RUN
SIT-UPS 6x35 PUSH-UPS
PULL-UPS 3x10 SIT-UPS
DIPS 3x20 PULL-UPS
DIPS
PUSH-UPS 10x20 RUN 9,7 km RUN
SIT-UPS 10x25 PUSH-UPS
PULL-UPS 4x10 SIT-UPS
DIPS 10x15 PULL-UPS
DIPS
PUSH-UPS 10x20 RUN 9,7 km RUN
SIT-UPS 10x25 PUSH-UPS
PULL-UPS 4x10 SIT-UPS
DIPS 10x15 PULL-UPS
DIPS
PUSH-UPS 15x20 RUN 9,7 km RUN
SIT-UPS 15x25 PUSH-UPS
PULL-UPS 4x12 SIT-UPS
DIPS 15x15 PULL-UPS
DIPS
PUSH-UPS 20x20 RUN 9,7 km RUN
SIT-UPS 20x25 PUSH-UPS
PULL-UPS 5x12 SIT-UPS
DIPS 20x15 PULL-UPS
DIPS
PUSH-UPS PYRAMID (10) RUN 9,7 km RUN
SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS
PUSH-UPS PYRAMID (10) RUN 9,7 km RUN
SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS
PUSH-UPS PYRAMID (10) RUN 9,7 km RUN
SIT-UPS PYRAMID (15) PUSH-UPS
PULL-UPS PYRAMID (5) SIT-UPS
DIPS PYRAMID (10) PULL-UPS
DIPS
tes with fins.
FRIDAY SATURDAY
8 km RUN 3,2 km (ritmo 8:30 min/km)
6x30
6x35
3x10
3x20
8 km RUN 3,2 km (ritmo 8:30 min/1.61km)
6x30
6x35
3x10
3x20
6,4 km RUN 4,8 km (ritmo 8:30 min/km)
10x20
10x25
4x10
10x15
6,4 km RUN 4,8 km (ritmo 8:30 min/km)
10x20
10x25
4x10
10x15
6,4 km RUN 6,4 km (ritmo 8:30 min/km)
15x20
15x25
4x12
15x15
9,7 km RUN 6,4 km (ritmo 8:30 min/km)
20x20
20x25
5x12
20x15
9,7 km RUN 9,7 km (ritmo 8:30 min/km)
PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)
9,7 km RUN 9,7 km (ritmo < 7:30 min/km)
PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)
9,7 km RUN 9,7 km (ritmo < 7:30 min/km)
PYRAMID (10)
PYRAMID (15)
PYRAMID (5)
PYRAMID (10)
