Training Protocol

Navy SEAL
Workout Plan

Fight  •  Density  •  Cardio  •  Recovery

The Only Easy Day Was Yesterday

⎚ Print

Standing Orders

• Fight comes first (daily) unless it's the off day.
• Circuits: keep rest tight and move clean.
• Walk / Run / Ride: steady pace unless you choose intervals.

Rest: 30-45 sec between rounds unless stated

Mon Fight + Workout

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Stretch Fight

Workout 1 - Full-Body Density (5-6 rounds)

• Push-upsx 30
• Pull-upsx 10
• Bodyweight squatsx 30
• Hanging leg raisesx 15
• Burpeesx 10
• Kettlebell swingsx 20

Tue Run

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Stretch Fight Run

Wed Swim

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Stretch Fight Swim

Thu Fight + Workout

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Stretch Fight

Workout 2 - Upper Density (4-6 rounds)

• Dipsx 20
• Chin-upsx 10
• Push-upsx 25
• Hanging knee raisesx 20
• Jump squatsx 15

Fri Swim

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Stretch Fight Swim

Sat Workout + Walk

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Stretch

Workout 3 - Fight Engine (5 rounds)

• Burpeesx 15
• Battle rope alternating wavesx 30 sec
• Push-upsx 20
• Bear crawlx 20 m
• Step-upsx 20 (10/leg)

Walk

Sun Recovery

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Walk (Recovery)

The Only Easy Day Was Yesterday