Navy Seal Workout Routine

Navy SEALS BUD/S is a six month SEAL training course held at the Naval Special Warfare Training Center in Coronado, CA. SEAL candidates start with five weeks Indoctrination and Pre-Training as part of a Navy SEAL Class, then go through the Three Phases of BUD/S. First Phase is the toughest. It consists of 8 weeks of Basic Conditioning that peaks with a grueling segment called “Hell Week” at the midway point, where you’ll be tested to your limits.

First Phase trains, develops, and assesses SEAL candidates in physical conditioning, water competency, teamwork, and mental tenacity. This phase is eight weeks long. Physical conditioning with running, swimming, and calisthenics grows harder and harder as the weeks progress. You will participate in weekly four mile timed runs in boots, timed obstacle courses, swim distances up to two miles wearing fins in the ocean, and learn small boat seamanship.

Diving Phase trains, develops, and qualifies SEAL candidates as competent basic combat swimmers. This phase is eight weeks long. During this period, physical training continues and becomes even more intensive. Second Phase concentrates on combat SCUBA. You will learn two types of SCUBA: open circuit (compressed air) and closed circuit (100% oxygen). Emphasis is placed on long distance underwater dives with the goal of training students to become basic combat divers, using swimming and diving techniques as a means of transportation from their launch point to their combat objective. This is a skill that separates SEALs from all other Special Operations forces.

Third Phase trains, develops, and qualifies SEAL candidates in basic weapons, demolition, and small unit tactics. This phase of training is nine weeks in length. Physical training continues to become more strenuous as the run distance increases and the minimum passing times are lowered for the runs, swims, and obstacle course. Third Phase concentrates on teaching land navigation, small-unit tactics, patrolling techniques, rappelling, marksmanship, and military explosives. The final three and a half weeks of Third Phase are spent on San Clemente Island, where students apply all the techniques they have acquired

This Navy SEAL workout routine is the basic fitness test given to SEAL candidates before moving into Phase One of training. This is one of the more rigorous military workouts. But you should be proficient at this SEAL workout routine before considering BUDS

500 Yard Swim

This swim must be completed in less than 12 minutes 20 seconds. Shoot for much better than that. Try to be able to complete in under 9 minutes. The test allows for the following swimming strokes; Combat Swimmer Stroke, sidestroke, or breast stroke.

Push Ups

You must be able to complete 42 in less than 2 minutes. This is the MINIMUM, shoot for 100.

1.5 Mile Run

This is done in uniform (boots and pants) and must be completed in less than 11 minutes 3o seconds. Try to complete in less than 9 minutes to be able to compete.

Pull Ups

There is no time limit for the pull ups. But you must complete 8 without touching the ground. To not be at the bottom try to complete 15 to 20.

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This previously-classified Navy Seal Workout Routine hasn’t been published in the past because nondisclosure agreements are normally required when training these agencies. But the results were so amazing that Scott threatened to walk if he wasn’t allowed to release it to the public—and in a total break with precedent, the government types not only agreed, they’ve given testimonials in open support of the program!