Training: Navy Seal Grinder PT
A “Navy Seal Grinder PT” this is what the Spec Ops guys do once a week and is their heavy work capacity session.
Warm up: Dynamic stretching and ROM movements
Work Capacity and Stamina
Grinder PT – one, two or three rounds of the following as fast as possible without sacrificing good form:
10 x Knees to Elbows (on pull-up bar)
10 x Box jumps (doesn’t matter if you jump down or step down)
20 x Push-ups
20 x Leg Levers
15 x Burpees
15 x 4ct Jumping Jacks (or jump rope fast 2 minutes)
15 x Tuck Jumps
10 x Pull-ups (if you can’t get 10, then execute until failure)
20 x DB Thrusters (front squat followed by push-press in one flowing motion)
20 x Push-ups Narrow
20 x Cross-leg Jumping jacks
Cool down: 1 mile jog or walk. Stretch.
Mark’s Coaching notes: SOP - Journal your results. This is the advanced operator grinder PT session – try 2 or 3 rounds as a goal. If you simply can’t handle the load yet, stop at one or two.
The Grinder is an open training space at the Navy SEAL BUD/s’ training command, mirrored at our SEALFIT HQ compound. On it we “grind down” and re-build character. It looks like a relatively simple body weight training session on the surface. When led by trained instructors, it quickly becomes a team crucible with a heavy mental toughness component. Here you’ll use Grinder PT to develop work capacity, stamina and core strength. Go for max effort on each movement.
Warm up: Dynamic stretching and ROM movements
Work Capacity and Stamina
Grinder PT – one, two or three rounds of the following as fast as possible without sacrificing good form:
10 x Knees to Elbows (on pull-up bar)
10 x Box jumps (doesn’t matter if you jump down or step down)
20 x Push-ups
20 x Leg Levers
15 x Burpees
15 x 4ct Jumping Jacks (or jump rope fast 2 minutes)
15 x Tuck Jumps
10 x Pull-ups (if you can’t get 10, then execute until failure)
20 x DB Thrusters (front squat followed by push-press in one flowing motion)
20 x Push-ups Narrow
20 x Cross-leg Jumping jacks
Cool down: 1 mile jog or walk. Stretch.
Mark’s Coaching notes: SOP - Journal your results. This is the advanced operator grinder PT session – try 2 or 3 rounds as a goal. If you simply can’t handle the load yet, stop at one or two.
The Grinder is an open training space at the Navy SEAL BUD/s’ training command, mirrored at our SEALFIT HQ compound. On it we “grind down” and re-build character. It looks like a relatively simple body weight training session on the surface. When led by trained instructors, it quickly becomes a team crucible with a heavy mental toughness component. Here you’ll use Grinder PT to develop work capacity, stamina and core strength. Go for max effort on each movement.