Day 1

Warmup run 10:00 /

stretch

Day 2

Pullups 2,4,6,8,10 stretch legs to prep

for run in between
sets.

Special USNA
Summer Seminar
Workout this AM

Run 1 mile/stretch

Day 3
5:00 warmup jog
stretch

5:00 warmup
stretch
Run 2 miles

Repeat 4 times
Run 1 mile
Pullups - max
Situps 50

Pushups:
5,10,15,20,25,
30,35,40,45,50
In between each
pushup set above
do:
Squats 10-20
Situps 20-40
flutterkicks 20-25

Swim PT:
Repeat 5 times
Swim 100m timed
Rest with 50 abs of
choice
Once done do one
extra set of 25
(if no pool pushups to get 300
replace with 100m total reps
running sprints or
2 min fast bike)
1 mile easy run

Day 5
5:00
warmup
stretch

3-4 mile timed run

3-4 mile

Swim workout:

Repeat 3 times
run
Pullups - max
500m warm-up any TRX atomic pushups - max
or
stroke
TRX Rollouts - 10-15
situps - 1 min
5 x 100m hypoxics flutterkicks - 1 min
1 mile
at 4,6,8,10,12
swim
stroke per breath Run 2 miles

Repeat 5 times
Repeat 3 times
or
25m underwater
Pullups - max
25m easy stroke / TRX atomic pushups - max
catch your breath TRX Rollouts - 10-15
20 mile
rest 30 -45 seconds situps - 1 min
bike
Run - 2-3 mile run

flutterkicks - 1 min

TRX exercises on video

Day 6

Run 2.5 miles

Obstacle
Course
Simulation
Workout:
*8 count pullup
workout - go til you
fail at pullups
or if you have
access to an
obstacle course do a max pullup set
then run the o
course. Repeat as
many times as you
can - we did 4-5
times today
Run 2.5 miles
Day 7 Day off or
make up day

TRX info: www.stewsmith.com/linkpages/TRX2.htm

Day 1

Day 2

2 mile run / stretch

Run 1 mile
Stretch

Warmup with:
repeat 10 times
jumping jacks 10
pushups 10
Pullups 2,4,6,8,10 stretch legs to prep
for run:
TEST:
Pushups 2 min
rest 2 min
Situps 2 min
rest 2 min
Pullups - max
Rest 10 min
1.5 mile timed run
500m swim any
stroke:
Repeat 5 times
25m underwaters
- 25m CSS easy
- rest 30 seconds

Day 3

Day 4

Day 5

Run 2 mile / stretch Your choice of Run and Leg PT

cardio day:
8 count BB pullup /
Track Workout:
Repeat 5 times
pushup pyramid: 45-60 minutes
Run 200m fast
of:
Repeat 8 times
squats 50
1/4 mile at 90 seconds go until you fail at
Run 200m fast
running,
biking,
rest 45 seconds
pullups - if you can
lunges 25/leg
swimming,
get 1 to 20 that =
Repeat 25 times:
210 eight counts rowing,
Run 1 mile
elliptical etc.. 50m jog / 50m sprint
and pullups!!!
- pick any exercise from
If
you
need
a
below and do 25 reps in
Swim with fins
Swim:
non
impact
between each 50/50m
2000m
500m timed
cardio
day
5 x 100m CSS
take it...
Pushups (any type)
Run 2 miles or ruck paced at goal
Situps
with 25# for 2 miles 500m pace
crunches (any type)
10 x 50m CSS at
flutterkicks
least 50 seconds leg levers
rest 20 seconds
scissors
per set
TRX - any exercise
squats, lunges, heel
2 mile run
raises
KB swings
woodchoppers
8 count pushups
burpees...etc.etc
1 mile swim with fins

Day 6
Run and Pullups Day
Pullups 2,4,6,8,10 stretch legs to prep for
run:
Repeat 5 times
Run 1 mile
Max Pullups
Swim Workout:
500m timed
5 x 100m hypox at 810 stroke per breath
5 x 25m underwaters
- rest 20 seconds
Repeat 5 times
25m freestyle no
breaths - stop and
breathe (10-15
seconds) on the wall
THEN swim 25m
underwater

Day 1

Day 2

Run and Pullups

- Swim and
Pushups

Run 4mile timed run Run 2 mile / stretch Military

Triathlon
Swim 1 mile swim
8 count BB pullup /
with or without fins pushup pyramid: 5 mile run

Run 2.5 mile run

Optional - 3 mile run go until you fail at

or ruck with 50lbs
pullups - if you can
get 1 to 20 that =
210 eight counts
and pullups!!!

odd sets - 50 abs

even sets 10-15
pullups

Pullups 2,4,6,8,10
- stretch legs to
prep for run:
Repeat 5 times
Run 1 mile
Max Pullups
Swim Workout:
250m timed
- Pt of pushups,
situps, dips 25
each
Repeat 5 times
25m freestyle no
breaths - stop and
breathe (10-15
seconds) on the
wall THEN swim
25m underwater
_ pt of pushups,
dips, situps 25
each

Cool down
500m swim

Day 3

- every 5th set you

have to do 50
atomic pushups
using the TRX
Swim:
500m timed
5 x 100m CSS
paced at goal
500m pace
10 x 50m CSS at
least 50 seconds rest 20 seconds
per set
2 mile run

Day 4

1 mile swim
with fins
5 mile ruck with
50lbs

Day 5
Day off

Day 6

Rope climbs - 10 times

- rest with

run 2.5 mile run

* if you do not have a
rope to climb do 5
more sets of pullups max reps or towel
pullups gripping the
towel / rope over the
bar...

Day 1 - warmup
with 1.4 mile run /
stretch

Day 2

Day 3

Day 4

Easy Day

Run 1.5 mile timed

run

Run and Pullups /

Pushups

Run / Pullups /
Pushups / Abs

Run or swim only

Pullups 2,4,6,8,10 Pullups 2,4,6,8,10 stretch legs to prep 4 mile run for time stretch legs to prep for
for run:
or
run:

Repeat 4 times
jog 50m
sprint 100m
squats 20
Repeat 4 times
jog 50m
sprint 100m
lunges 20 steps =
10 per leg

Repeat 3-4 times

2000m swim for
Run 1 mile
time
Max Pullups
Max Pushups and
1 min situps or
TRX atomic pushups
- try to double your
pullup reps each set

Repeat 5 times
50m hypox at 8-10 Ruck or swim with
stroke per breath fins option - total
- rest 30 secs
time 30-45 minutes your choice
Repeat 5 times
25m freestyle no
breaths - stop and Lower back Plan
breathe (10-15
seconds) on the
wall THEN swim
25m underwater
Repeat 10 times
50m CSS at sub
50 seconds
- rest 30 seconds
and focus on
getting each lap in
as few strokes as

Run 1 mile warmup

stretch:
Repeat 3-4 times
max pullups sets until
you get 25-50 pullups
OR do
2,4,6,8,10 - up to you...
Pushups 1 min
Situps 1 min OR
TRX Atomic pushups max reps
RUN 1 mile for time
Swim Workout:
Swim 100m for time /
pushups
Swim 200m for time /
pushups
Swim 300m for time /
pushups
- how long it takes you
to swim 100,200, 300m
- then do pushups for
that long each set
Lower back Plan

Day 5
Day 6
Day off or make
up day for any of 1 mile run warmup /
the workouts you stretch
missed this
week..
8 count pushups / pullup
- workout til you fail at
pullups then repeat in
reverse order.
If you can make it past
10 pullups on the
pyramid - keep going til
you fail and do not worry
about repeating in
reverse order. shoot for
total reps of at least 100
pullups / 8 count
pushup...
our group will shoot for
1-20 pullups and 8 count
pushups which equals
210 pullups / 8 count
pushups...
1 mile cooldown run

possible. See
CSS for details

Day 1

Day 2

Warmup with
2,4,6,8,10 pullups /
stretch legs / arms:

Warmup / Stretch

repeat 4 times
1 mile run - timed
2,4,6,8,10 pullups any grip
pushups 25-50
Abs of choice 25-50
(use TRX atomic
pushups as option
for both pushups /
abs each set - max
reps *if you have a
TRX)
SWIM:
Repeat 5 times
250m timed - any
stroke
pushups 1 min
flutterkicks 1 min
Lowerback Plan

Repeat 4 times
1/4 mile at goal pace
for your timed run
distance - recommend
90 second 1/4 mile
pace / stretch

Day 3
1 mile jog warmup / stretch
Repeat 3 times
1 mile run fast shoot for 1 mile
run time above
- pullups
- pushups
- situps

Run workout called 50

Get numbers
- 50s
above any way
you can.
Repeat 25 times
Swim:
- 50m jog
repeat 5 times
- 50m sprint or fast run 250yd using
rest with 25 reps of abs freestyle or CSS
or leg exercises like: - rest with 50
squats, lunges,
flutterkicks and 50
crunches, leg levers, leg levers
flutterkicks, broad
jump(10 reps), TRX
legs, ski exercises recommend to pick 5
sets of different
exercises...

Day 4
Cardio of your choice work on your
weakness
1-2 mile swim with or
without fins
4 mile timed run
any non impact if you
need a rest from
impact of running

Day 5
Day off

Day 6
Build your own PFT:
Non impact cardio: 500m
swim, 10 mile bike,
2000m row
Pick 2 upper body:
pullups, pushups, TRX
atomic pushups, bench
press - max reps
bodyweight,
Pick 1 ab exercise:
situps, crunches,
flutterkicks, Army rower
aka (atomic situp)
Pick 1 fast run:
100m sprint
300m sprint
120yd shuttle run (4x30)
1/4 mile sprin
IL agility test
Pick 1 longer run:
1.5 mile timed run
2 mile timed run
3 mile timed run
4 mile timed run
*rest in between as long
as you need

Day 1

Day 2

Navy SEAL PFT

1 mile warmup jog or Build your own PFT:

Cardio of
5 min bike
your choice stretch
Non impact cardio: 500m work on your
swim, 10 mile bike, 2000m weakness
1 mile timed run
row

500yd swim
rest 10 min
pushups 2 min
rest 2 min
situps 2 min
rest 2 min
pullups - max
rest 10 min
read PFT
transition
1.5 mile timed run
Go back to pool
5 x 100m swims at
goal pace (ie 50
second 50m for
500m) rest 30 sec
10 x 50m at goal
pace for 500m

Day 3

Repeat 12 times
Pick 2 upper body:
1/4 mile at goal mile pullups, pushups, TRX
pace (ie 6 min mile = atomic pushups, bench
90 sec 1/4s)
press - max reps
- rest with 20 leg/ab bodyweight,
exercises of your
choice: squats,
Pick 1 ab exercise:
lunges, heel raises, situps, crunches,
flutterkicks, leg
flutterkicks, Army rower
levers,
aka (atomic situp)
***option for 1/4s** Pick 1 fast run:
if you are getting
100m sprint
ready for fall sports - 300m sprint
jog the corners of
120yd shuttle run (4x30)
the track / sprint the 1/4 mile sprint
straights (100m
IL agility test
sprint/100m
jog/100m sprint /
Pick 1 longer run:
100m jog)
1.5 mile timed run
2 mile timed run
3 mile timed run
4 mile timed run
or 6 mile ruck with 50#

Day 4

Day 5

Day 6

Do in as few sets
as possible:

Weekend off - prepare

for change in routine next week will start the
addition of weights /
shorter faster runs but
still good mix of swim
and pt...

100 pullups
200 pushups
300 situps
1-2 mile swim
100 dips
with or
without fins
alternate max reps
sets of each
4 mile timed
exercise - keeping
run
track each cycle of
total reps - stop
any non
when you reach all
impact if you the goal numbers need a rest no rest other than
from impact sips of water /
of running
stretch

Day 1

Day 2

Non impact
cardio workout
options:

1/4 mile warm up stretch

Day 3

Day 4

Day 5

Day 6

Long Run Day 1/4 mile warm up

Non impact cardio
Run 1.5 mile
workout options:
squats 20
1/2 squats 20
Do in as few sets as
Run for 60
Repeat 12 times
Swim
Workout:
lunges
10/leg
possible:
minutes - how far
Swim
1/4 mile at goal mile do you get? If butt kickers 30 seconds 500m, 400m , 300m,
Workout:
pace (ie 6 min mile = you have to walk leg swings 10/leg
200m, 100m - rest as 100 pullups
500m, 400m ,
90 sec 1/4s)
needed in between
some that is OK..
200 pushups
300m, 200m,
Pick 1 leg exercise
sets - focus on goal 300 situps
Repeat
25
times
100m - rest as plus 1 ab exercise in
pace.
Jog 50m
100 dips
or Bike and
needed in
between each 1/4
Sprint
50m
100%
Swim
combo:
between sets - mile:
Bike Workout:
pick 1 exercise in
alternate max reps
focus on goal
Pyramid - Each
between
sets
(repeat
sets of each exercise 30
minute
bike
pace.
NEW weights: power 30 minute swim - same exercise up to 5 minute make
keeping track each
resistance higher by 2 cycle of total reps clean 5reps, hang
times
only)
:
do
25
how
far
do
you
Bike Workout: clean 5 reps, dead lift
reps of (your choice) levels for 15 minutes - stop when you reach
get?
Pyramid - Each 5 reps, thrusters 5
then repeat in reverse all the goal numbers pushups, situps,
minute make
order
reps
flutterkicks, pullups,
no rest other than sips
resistance
- rest with 20 leg/ab
TRX
atomic
pushups,
of water / stretch
higher by 2
exercises of your
squats,
lunges,
frog
Elliptical
Same
levels for 15
choice: (such as)
hops, burpees, box
pyramid as above... Run 1.5 mile of 400m
minutes - then KB swings, , squats,
jumps,
KB
swings,
and 200m intervals repeat in
lunges, heel raises,
etc...no
limit
to
what
Rowing
2000m
row
rest 50% of time it
reverse order
flutter kicks, leg
you can do here...
for time
takes you to run
levers...
distance.
Elliptical Swim or bike 30
Select 1 or 2 methods
Same pyramid Swim cool down minutes: - Every 5
of cardio today
as above...
1000m with fins
minutes stop and do:
max pushups,
Rowing flutterkicks 1 min
***non-impact option
2000m row for
each...Do pullups max
for running - fast bike
time
reps if you have
or elliptical or rowing
Select 1 or 2
available
machine for 2 minutes
methods of
each set***
cardio today

Day 1

Day 2

Day 3

Day 4
1/4 mile warm up
squats 20
1/2 squats 20
lunges 10/leg
butt kickers 30
seconds
leg swings 10/leg

Day 5

Day 6

100 pullups
1/4 mile warm up - PT Day
Non impact cardio
Run 1.5 mile
anyway you
stretch
workout options:
can throughout
PT pyramid
Do in as few sets as
the day
Repeat 12 times
Swim Workout:
possible:
1/4 mile at goal mile Pullups 500m, 400m , 300m,
Swim
pace (ie 6 min mile = 1,2,3,4,5,6,7,8,9,
200m, 100m - rest as *100 pullups
Workout:
90 sec 1/4s)
max...repeat in
needed in between 200 pushups
10 x 50m at 50 Pick 1 leg exercise reverse order...rest Repeat 4 times
sets - focus on goal 300 situps
seconds using plus 1 ab exercise in with abs of choice for 1/4 mile run at goal
pace.
the CSS - rest between each 1/4
10 -20 reps each set pace for 1.5 mile timed
alternate max reps
20 seconds
mile:
runs - rest with 25 abs Bike Workout:
sets of each exercise
NEW weights:
Pyramid - Each
if you can do to level of choice
- keeping track each
Repeat 5
Woodchopper
minute make
10 and back down
cycle of total reps times
squats, lunges
resistance higher by stop when you reach
that is 100 pullups!! Repeat 4 times
Hypoxic free
- rest with 20 leg/ab
1/4 mile of jog curves / 2 levels for 15
all the goal numbers styles 100m
exercises of your
sprint straights on
minutes - then repeat no rest other than
no
cardio
day
followed by
choice:
track or (100m jog /
in reverse order
sips of water / stretch
50m CSS
KB swings, squats,
100m sprint x 2) - rest
lunges, heel raises,
with buttkickers or leg Elliptical - Same
*use pulldowns or
flutter kicks, leg
swings
OR
pyramid as above... bench press when
levers...
Elliptical you fail at pullups /
pyramid Repeat 16 times
Rowing - 2000m row pushups..or
each minute
100m sprint - build up for time
Swim with Fins
crunches / plank if
gets tougher
to full speed at the
you fail at situps...
1000m
than the
50m mark - rest with Select 1 or 2
previous
20 pushups / 20
methods of cardio
Run 1.5 mile of
***non-impact option
squats or lunges
today
400m and 200m
Rowing for running - fast bike
intervals - rest 50%
2000m row for or elliptical or rowing
Swim or bike 30
of time it takes you to
time
machine for 2
minutes: - Every 5
run distance.
Select 1 or 2
minutes each set***
minutes stop and do:
methods of
max pushups,
cardio today
flutterkicks 1 min
each...