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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
“RENÉ”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)
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 cool down

Former Navy SEAL Jeff Byers attended BUDS (Basic Underwater Demolition/SEAL) at an early age. At 19, he found himself having two deployments with SEAL Team One for 5 years, from 1996 to 2001. “It was some of the best memories I’ve ever had. The best friends I’ve ever had,” he said.

“The best experiences I’ve ever had, and as a person, you’re growing…there’s just a lot of personal growth that takes place.” 

He excelled in the physical environment of the BUDS as a strong runner possessing an equally impressive endurance. With over 50 overseas combat appointments, Jeff had 18 years of Navy SEAL experience under his belt. After a series of deployments, he left the Navy and became the skilled federal contractor and entrepreneur that he is today.

But despite the achievements and the successes he accumulated in joining the Navy, he quickly discovered the obstacles he overlooked while in deployment. “The travel, it adds a lot of stress to the family and you’re gone and you come home–it was challenging. There were a number of times I’d have some confrontations.”

Jeff recounts he stayed overseas more than he stayed at home, but even during the hardest of times, his mentality is what kept him going. He wound up overcoming another challenge that put his business on hold and credits the Navy SEAL training that made him successful despite the odds that were stacked against him.

Jeff started Frog Fuel at the time when he was overseas as a contractor and discovered the tumultuous road to success. Now an entrepreneur, he is the co-founder of OP2 Labs and Frog Fuel with distribution in over 4 international countries and trusted among nursing homes, hospitals, and pharmacies.

Watch the podcast below where Jeff discusses his journey from training at BUDS at 19 years old to becoming the successful entrepreneur that he is today!

About the Author:
Brad McLeod knows first hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated and served as an operator on the Navy SEAL Teams.

Today he is one of the most sought after mental conditioning coaches in the world having recently returned from Ireland, Southern California, Pennsylvania and parts unknown in north Florida. SEALgrinderPT audios and workout programs have been downloaded in 35 different countries around the globe. Check out the SGPT Online Store here:

Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.

Related Articles:
SGPT Podcast Interview with Former Navy SEAL Chriss Smith Jr.

SEALgrinderPT Podcast #1 With Garret Machine

SGPT warm up
50 meter forward jog
50 meter backwards jog
20 four count jumping jacks
20 four count windmills
20 arm circles big and small forward and backwards
100 jump ropes

SGPT workout
“Roney”
4 rounds for time
200 m run
11 thrusters, 135 lbs
200 m run
11 push presses, 135 lbs
200 m run
11 bench presses, 135 lbs
Post time to comments
If no bench press then lay on back and press sand bag

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

SGPT warmup
20 arm circles forward and backward
20 standing lunges both legs
10 pushups slow
20 air squats
100 jump ropes

SGPT workout
“WHITTEN”
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
Post time in comments
If no kettlebell then use your ruck or sandbag.
If no box – then use the bumper of a truck or a bench in the park.
If no wall ball shot then make a DIY wall ball with mulch and a garbage bag

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
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.

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
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
20 arm circles forwards and backwards (big circles)
20 four count windmills
20 four count trunk bending fore and aft
100 jump ropes
10 pushups slow
50 meters jog
50 meters backwards jog

SGPT workout
“WADE”
For Time
Run 1,200 meters
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Then, run 1,200 meters
Wear a Weight Vest (20/15 lb)

SGPT cool down
Foam roll as needed
Yoga warrior pose
Yoga downward dog pose
Yoga standing touch toes pose
Yoga cobra pose
Box breathing 5 x 5

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 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
“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 burpees, 7 Kettlebell Swings, and 7 Pull-Ups.

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

Looking for the original SGPT audios from the Underground Bunker? Check out the Audio Bunker here: