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SGPT warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

SGPT workout
Trail run for 5k or more. Stay off asphalt and sidewalks as much as possible.
Find a log or creek to jump over.
Trail run tips: https://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/

SGPT cool down

SGPT warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes

SGPT workout
“Jordan”
For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
post time in comments
if no Kettlebell then use sandbag
No sandbag? Make one DIY Sand bag tips here:

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT rest and recovery workout

Write in your journal and review your goals.

Walk in your neighborhood and think about your goals.

30 minutes of yoga and deep breathing
SGPT yoga video

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article:

SGPT warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

SGPT workout
“SC4”
For Time
Buy-In: 44 Push-Ups
Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees
Buy-Out: 44 Push-Ups
post time to comments
If you dont have barbell then use sandbag.

SGPT cool down
Yoga 15 minutes
Butterfly position
Sitting wide legs bend forward position
Cobra position to Downward dog
SGPT yoga video: https://www.youtube.com/watch?v=CQl9VS6Wvko
Box Breathing 5×5
Deep breathing exercises article:

Write in your training journal
journal tips: https://sealgrinderpt.com/blog/navy-seal-workout/training-log-improvement-tips.html/

SGPT warmup

SGPT workout
Ruck hike with weighted backpack
Start with 10 to 15 lbs in your pack. This can be water, food, extra battery and cell phone.

Slowly work your way up adding more weight, distance and elevation.

Use good boots and socks and put bodyglide or vaseline on our feet.

More ruck hiking Tips:

Recommended boots:

Recommended socks:

Use bodyglide on feet / endurance event tips:

SGPT warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes

SGPT workout
Shipboard workout
3 rounds for time
20 pushups
20 box step ups or box jumps
20 pull ups
20 situps
20 burpees
Post time to comments
Intermediate athletes can add weight vest #10
Elite athletes add weight vest #20

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT rest and recovery workout

Write in your journal and review your goals.

Walk in your neighborhood and think about your goals.

30 minutes of yoga and deep breathing
SGPT yoga video

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article:

SGPT warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes

SGPT workout
“MANION”
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
post time to comments
If no barbell then use sand bag.
If you dont have 135 lbs sand bag then scale as needed.

Bas Rutten has made a name for himself as a distinguished MMA fighter and UFC champion. As a child, he was diagnosed with severe asthma and severe eczema. Almost half of his entire body became inflicted with eczema, and he became increasingly susceptible to asthma attacks that made it extremely hard to breathe. But the harshness of these illnesses didn’t stop him from dreaming big. As a track and field star athlete, he dreamed of becoming the next Bruce Jenner, a previous gold-winning decathlete. 

He started attending breathing classes to tame the attacks, and it was during those sessions where he had an epiphany. “Always after an asthma attack after a week or so in bed, and I resume my track and field, I would break my running times,” he said. 

“It drove me nuts why that was, and I thought maybe it was my medication.”

As Bas continued to get treatment, he noticed something. “But then when I went to one of those breathing classes, I saw this big poster on the wall of a drawing of bare lungs…And that was it. I was 14, and I saw it…unknowingly, I was working out my lungs.” 

It was at that moment that Bas made the most significant realization of his life. He went on to invent one of the most innovative inventions that has helped athletes and asthmatic individuals train and strengthen their lungs: the O2 Lung Trainer.

Despite Bas’s severe asthma, he became a UFC Heavyweight champion and finished his career by winning a whopping total of 28 won matches.

Watch the podcast below where Bas Rutten discusses his journey to becoming the world-famous UFC champion that he is today!

Let us know what you think in the comments below about Bas Rutten’s incredible story.

And if you haven’t had the chance, see our related articles below!

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SGPT Podcast Interview with Former Navy SEAL Jeff Byers of Frog Fuel

SGPT Podcast Interview with Former Navy SEAL Chriss Smith Jr.

SEALgrinderPT Podcast #1 With Garret Machine

SGPT warmup
50 meter jog
25 meter backwards jog
25 meter karaoke
20 four count jumping jacks
20 meter bear crawl
20 meter backwards bear crawl
10 slow pushups – breathe air in at bottom – exhale air at top
10 slow air squats – breathe air in at bottom – exhale air at top

SGPT workout
Five rounds of:
15 Front Squats
400-meter sprints
You pick weight
Post time and weight used in comments