Navy SEAL Workouts

The Navy SEALs is an exclusive brotherhood of warriors with the desire to lead and accomplish any mission they are assigned. The Navy SEALs are in exceptional mental and physical health to assure their success. Navy SEALs are pushed to the extreme to make sure they can overcome the mental and physical challenges they may encounter when defending our nation. If you think you have what it takes to become a SEAL, or if you’re just looking to challenge yourself – try your hand at some of the Navy SEAL workouts. Push yourself like you have never been pushed before. You can only feel true accomplishment when you have pushed yourself beyond the breaking point and refuse to give up.

If you are interested in learning more about joining the Navy Seals, fill out this form.

The “Simple Stuff”

The SEALs want to know where your physical strengths and weaknesses are when you arrive, assuming you passed prep and want to continue through the process of becoming a SEAL. The training team wants to know what level a candidate is at physically to help them focus on, and improve their strength. People should be able to pass the initial physical test.

• Swim the breast stroke or side stroke for 500 yards in 9-12 minutes • Complete 42-100 push-ups in two minutes without stopping • Do 50-100 sit-ups in two minutes without stopping • Achieve 6-25 pull-ups with no specific time limit, but no resting • Run a mile and a half in 9-11 minutes

When you Pass the Physical Fitness Test

Once you past the physical fitness test, the real physical training begins. SEALs are expected to excel in 3 main components of training. Each training exercise is split up into different levels to help the SEAL increase endurance, agility, and strength. This is when the SEALs are pushed to new levels of stress and expected to excel without giving up. See how far you can go:

Navy Seal Workouts: Swimming


• Long slow distance- swim for 1-1.25 miles without stopping at a comfortable, and easy-going pace. • Continuous high intensity- swim for 15 to 20 minutes without stopping at your highest level of intensity. • Intense workout and recovery- fast-paced stroke for 100 yards and incorporate a rest time of 2 to 2 1/2 minutes of easy strokes.

Navy Seal Workouts: Running

• Long slow distance- run 5-6 miles comfortably without stopping. You shouldn’t push yourself to exhausting limits. • Continuous high intensity- intense running near your highest level of endurance for 15-20 minutes without stopping. • Intervals- incorporate short, intense workouts with brief periods of recovery before starting your next set.

Navy Seal Workouts: Strength Training

Strength training is necessary to keep the body healthy, strong and help the SEAL overcome physical challenges. A SEAL should develop a complete body training regimen to remain in supreme physical shape by doing 8-12 upper body and lower body exercises together.

• Upper body exercises- upper body exercises ideal for SEALs include: the military press, bench press, incline press, pull-ups, the seated row and upright row. • Lower body- exercises for the lower body and back consist of: calf raises, lunges, leg presses, squats and dead lifts.

If you discovered you have the ability to survive training and the discipline to endure Navy SEAL workouts alongside an elite team of heroes, the SEALs may be the right choice for you to make. Every Navy SEAL started out at as a regular citizen just like you. If you are interested in learning more about joining the Navy Seals, fill out this form.

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