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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
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 cool down

Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

SGPT warm up
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
“Mac”
2 Rounds for Time
50 Air Squats
5 Pull-Ups
7 Burpees
2 minute Plank Hold (cumulative)
50 Push-Ups
elite athletes can add another round

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
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 warm up
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
Viola WORKOUT
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Use barbell or sand bag

BUDS prep add 3 mile jog to or from the gym

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

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
“Wanderer Run”
Three rounds of:
600m, 60sec rest
200m, 20sec rest
500m, 50sec rest
300m, 30sec rest
400m
With 5 min rest between sets.
Total: 6000m
Post times in comments

To pace this workout, you should go 2-3 seconds per 100m slower than your 1-mile PR pace.

For example, imagine your 1-mile PR is 8 minutes, this means you are covering 100m in 30 seconds. Therefore, your target pace for this workout should be 32-33 seconds per 100m.

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

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
“LEATH”
10 Rounds for Time
4 Burpee Box Jump Overs (24/20 in)
9 American Kettlebell Swings (24/16 kg)
20 Push-Ups
24 Air Squats
post time in comments

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
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
100 meters jog
25 meters backward jog
25 meters jog side to side step
20 four count jumping jacks
20 four count windmills
10 slow pushups
20 air squats
100 jump ropes

SGPT workout
“Capoot”
For time:
100 pushups
800 m run
75 pushups
1200 m run
50 pushups
1600 m run
25 pushups
2000 m run
Post time in comments

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

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
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

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
“Frog Hill”
With 20 lb ruck sack (back pack)
400 meter brisk hike up hill
25 push-ups
Return to bottom of hill
25 push-ups
Return up hill
25 burpees
Return bottom of hill
25 burpees
Return up hill
25 air squats
Return down hill
25 air squats
Return up hill
25 four count flutter kicks (ruck on stomach
Return down hill
25 four count flutter kicks
end
All exercises are done with ruck sack. Put the ruck sack on your stomach while doing flutter kicks.
Advanced athletes can carry heavier ruck sack do a second round and take a sand bag or sand ball

if you are going for Special Forces/BUDS then try for a third round.

You can make this workout as hard as needed.

Post time and rounds in comments

SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article: