NAVY SEAL GRINDER PT CHALLENGE 1

Grinder Physical Training or PT was a challenging 60-90-minute evolution conducted three times per week throughout BUD/S or Basic Underwater Demolition/ SEAL training.

These workouts consisted of a variety of calisthenics that challenged every muscle in the human body. They didn't require any equipment and usually ended with set after set of pull-ups, bar dips, and 30-foot rope climbs to round out each session.

Unlike log PT, land portage (boat races and elephant walks with the IBS or Inflatable Boat Small), and other grueling evolutions, the grinder PTs were usually fun evolutions throughout BUD/S (as long as you could keep up haha).

I actually enjoyed them and thought they were outstanding. When I was an instructor at BUD/S, I usually volunteered to lead the students through these workouts.

I often get asked what the grinder PT workouts were like going through BUD/S. During this evolution, the instructor staff leads you through the workout. This means a few of the instructors are doing the workout with you. This is motivating and inspires you to do your best. However, these instructors are absolute studs and go through these workouts without breaking a sweat.

They demonstrate the respective exercise and then lead you through the prescribed number of repetitions at their cadence. It's quite simple actually, you just do your best to keep pace with the instructor leading the exercise. If you do, you won't get messed with, if you fall behind, you will get singled out by the instructors walking around the grinder circling the class like sharks in the water looking for blood. This leads to "extra BUD/S" or removal from the workout being conducted to suffer a painful punishment and one on one attention from an instructor.

If you survived the session without any extra attention from the instructor staff, you were doing well and this is the goal of each grinder PT. Don't stick out like a nail and you won't get hammered.

These sessions I will be outlining in these posts will closely mimic some of the workouts I actually led during my time as an instructor there almost 15 years ago. They are intense and will require you to be in good shape. Do your best to keep up or adjust the prescribed exercise and their repetitions to accommodate your current level of fitness.

WARM - UP

Knock out your own mobility, general, and or specific warm-up as necessary. Read my article on how to effectively warm up prior to a session for more amplifying information.

GRINDER PT

3-4 ROUNDS

A1. Push-ups-30

A2. Push-up ISO hold @ chest 2-4 inches from the deck-30 seconds

A3. Walking Lunges or Reverse Lunges-20 reps each leg

A4. Seated Flutter Kicks-40 reps each leg alternating

A5. Arm Haulers-50

Minimal rest between rounds

"Hit the Surf" - This means to run 200 meters to the beach, get wet and sandy, then sprint 200 meters back to the grinder.

Cardio of Choice 2:00 @ Rate of Perceived Effort 7-8 out of 10

3-4 ROUNDS

B1. Dive Bomber Push-ups-10

B2. 8-Count Body Builder Push-up-15

B3. Oblique Sit-ups-20 reps each side

B4. Single-Leg Glute Raise-10 reps each leg

Minimal rest between rounds

"Hit the Surf" - This means to run 200 meters to the beach, get wet and sandy, then sprint 200 meters back to the grinder.

Cardio of Choice 2:00 @ Rate of Perceived Effort 7-8 out of 10

10 ROUNDS

C1. Pull-ups-6-8 - switch grips each set (Chin-ups, Cliffhanger Pull-ups, Close Grip Pull-ups, etc.)

C2. Parallel Bar Dip-12-15

Rest 1 to 2 minutes between rounds

Get Ready! Stay Ready!