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
Boom sandwich run
Five rounds of:
800m run at moderate pace
50 air squats
50 sit-ups
25 burpees
800m as fast as you can
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SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:
SGPT warm up
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
“Nate”
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
If you cant do muscle ups then do 6 dips
If you cant do HSPU then do 8 pushups
SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:
Looking for the old motivational SGPT audios from years ago? Check out the Audio Bunker here:
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:
Looking for the old motivational SGPT audios from years ago? Check out the Audio Bunker here:
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
“Hildy” workout
For time:
100-calorie row
75 thrusters, 45/35lb. barbell
50 pull-ups
75 wall-ball shots, 20/14lb. ball
100-calorie row
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If you’ve got a 20/14lb. vest or body armor, wear it.
If no rower then run 200 meters
Use sand bag if no barbell
If no wall ball then 75 burpees
SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing 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
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
Yoga video:
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
“Adam Brown”
2 Rounds For Time
24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14 lb)
24 Cleans (145/100 lb)
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SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:
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 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
Steve Skipton Sr. workout
For Time
400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run
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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
29 walking lunge
SGPT workout
HopScotch run
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
Make sure you focus your attention on the nine 100m sprints but keep your efforts to 98% to retain your form throughout the workout.
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
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SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:
https://sealgrinderpt.com/crossfit-2/breathing-exercises-for-athletes.html/