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"CLIFFHANGER" READINESS CHALLENGE


Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals.


These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits.


CLIFFHANGER is a challenge of your pulling strength and endurance.  


Prep/Warm-up

CNS Prep & Activation

2 ROUNDS

A1. Med Ball Slams-8-10 

or Rotational MB Slams-5 reps each side alternating

A3. Lateral Monster Walk-10 yards each way

A4. Pull-ups or Chin-ups-3-5 reps @ appropriate ability level *

Rest 30-60 seconds between rounds


Coaching Comments:

* Perform Band-Assisted Pull-ups or Chin-ups if necessary.


Readiness Test # 1

B. Pull-ups or Chin-ups-1, 2, 3, 4, 5 reps…until you cannot perform the next set up the ladder

Rest 30 seconds between sets


Readiness Score:

Weak-3 sets

Capable-5 sets

Strong-7 sets

Top Tier-9 sets


Coaching Comments:

Sub in Band-Assisted Pull-ups or Chin-ups depending upon your fitness level. 


5 ROUNDS

C1. Dynamic Side Lunges-8 reps each leg

C2. Loaded Single-Arm Sit-ups @ 25 lbs-8 reps each arm

Minimal rest between rounds


Readiness Test # 2

As Few ROUNDS As Possible

D1. 50 Inverted Bar or Ring Rows w/ feet elevated in as few sets as possible

D2. Single-Arm OH Carry @ 45 lbs-30 seconds each arm after each set of Rows 

Rest 1:00 between rounds


Readiness Score:

Weak-8 sets

Capable-6 sets

Strong-4 sets

Top Tier-3 sets


Coaching Comments:

D2. Reduce the weight as necessary. 


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Get Ready! Stay Ready!

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©2025 by Optimal Readiness LLC

The Optimal Readiness physical fitness training and coaching program is designed for high-level athletes as well as everyday professionals. The program focuses on physical performance training and also extends attention to quality mental performance training. This is physical conditioning for elite level strength and conditioning for professional athletes and military professionals. Whether you are in the Army, Navy, Marines, Coast Guard, National Guard or any other area of service, these fitness programs developed by a Navy SEAL will help you perform at your optimal personal best. Individuals who have worked with the Rangers, SEALs, or other SPECOPS teams have found these physical training programs to be challenging and instrumental in achieving their personal physical training goals. A number of Navy SEALs utilize these workout programs to build their physique and endurance. Emergency responders and civil servants face numerous challenges in the line of duty, so these fitness programs will support Firefighters, Police, Fire, Ambulance, Police officers, fire fighters, and more. These are physical fitness workouts that include both bodyweight exercises, pull ups, situps, pushups, squats, mountain climbers, as well as an extensive list of exercises that can modified to an individual’s personal needs. The program also includes exercise guides and coaching to ensure the safety of each athlete and/or military veteran. These programs will challenge even the strongest athlete, this is the ultimate workout and exercise site providing intense fitness workouts designed by Navy SEALs. If you feel intimidated by online training and workouts, you may also be eligible for personal coaching by a Navy SEAL or a designated fitness coach.

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