Special FOUR Week SEAL TAP Test Prep Workout

WEEK 1 Day 1

Pushups / Squat run pyramid 1-10: - 1 pushup/squat, run 25m - 2 pushups/squats, run 25...keep going up until 10 - stop

Farmerwalk / squat pyramid 1-10 on stairs

Run 1/2 mile fast

5 x 5 Plus Pullups
Bench 5 x 5
*(Five sets of five reps)
- 30 pullups - can be broken up during the 5 sets above.

½ mile run at goal pace

Squats 5 x 5 + 30 pullups

½ mile run at goal pace

Dead Lifts 5 x 5 + 30 Pullups

½ mile run at goal pace

Swim 500m warmup
Repeat 5 times
100m sprint free
50m CSS @goal pace.
- Pushups 25
- Abs of choice 50

Or if no swim - run 3 miles or ruck 30 minutes

Day 2

Cardio / Core
Pick as many cardio options as you can - up to 90 min worth

Run 1.5 mile timed

300yd shuttle run

20 min bike Pyramid - each minute is tougher than previous minute.

20 min run or longer if you prefer

5-10-5 shuttle

30 min ruck

SWIM: 5 min tread without hands

1000m swim with fins

Upper Core Spread throughout workout:

Repeat 3 times 
(through the workout)
- Reverse pushups 20
- Birds 20
- Arm Haulers
- Plank Pose 1 min

OR ruck 40 minutes if no pool

Day 3

Pushup / Squat pyramid 1-10 warmup - run 25m 1 pushup / 1 squat, run 25m 2 pushups, 2 squats...keep going to 10/10.
- Every 5th set do max pullups and dips

LIFT:
Repeat 5 times
Bench  5
Pullups (wt) 5-10+
Hang Clean with
Front Squat 5
Dead lift 5
Situps - 1 min goal pace

2 mile run or 20 min bike pyramid – every 5 minutes do DB 20 lunges per leg

Swim:
5 min tread - no hands
5 min tread with fins - with weight (10lbs)

Swim 500m with fins
Swim 500m without fins for time.

.

Day 4

Run or bike 10 minutes

Mobility Day

Repeat 5 times
5 min bike, elliptical, row, jog
5 min foam roll or stretch

10 min swim
10 min tread
10 min dynamic stretches in chest deep water

Day 5

Pushup / Squat run pyramid 1-10
- 1 Pushups/ squat, run 25m
- 2 pushup/squats, run 25...keep going up until 10 - stop

Repeat 5 times
5 min Tabata (bike) or ½ mile run timed
Pullups (wt) max
Bench press 5
Squats 5
OH lunges 10/leg
Dead lift 5
Hang Clean 5

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Swim:  500m warmup
Repeat 5 times
200m Free / CSS combo @goal pace for 500m
Pushups / Plank pose for the time it takes to swim 200m

OH = overhead – carry plate

Or if no pool, run 3 miles

WEEK 2
Big PUSH Day

Burpee Pyramid 1 -20 - run
25m 1 burpee, run 25m 2 burpee - keep going back and forth to 20 burpees

Repeat 5 times
Bench press 5-10
rest with abs 1 min
Military press 5-10
Pushups 1 min
Plank 1 min
Situps 1 min
Dips max

Lightweight Shoulders 

Run 2.5 miles

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Swim or Ruck 30 min
How far do you get in 30 minutes doing either cardio events?

Big Pull and Leg Day

Squat Pyramid 1-20 - run 25m 1 squat, run 25m 2 squats...up to 20 - do dynamic stretches during some of the 25m runs...

Run up / down 1 flight of steps carrying weight (25-45lbs) 10 times

Repeat 5 times
Wt. Pullups max
Pulldowns or rows 10
Squats 5
Dead lifts 5
Hang cleans 5

Swim 500m without fins warmup
Swim 1000m with fins
Swim 5 x 100m of freestyle sprints
- rest with tread no hands 1-2 min

Later in the day run 2.5 miles of 
5 x 1/2 mile fast interval runs.

Cardio

Run 20-30 minutes

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Ruck 20-30 minutes with 40 lbs

Swim 500m warmup without fins

Repeat 10 times
swim 50m fast at 6-8 strokes / breath
swim 50m easy CSS or breast stroke


*Note - if you prefer to not run or ruck mix in some bike or elliptical pyramids

Pushup / Squats Pyramid 1-20:  Run 25m do 1 squat and pushup, run 25m 2 squats / 2 pushups...up to 10 or 20 - depending on if you want to focus on lift below - stop at 10.

Repeat 5 times
squats 5
max pullups
dead lifts 5
max pullups or pulldowns 10

Repeat 3 times
Run or bike 10 minutes
military press 10
DB rows 10
staircrawl up/down flt of stairs or 25m bear crawl
arm haulers 20
plank pose 1 min

Swimming optional today but if skip the swim – add in a 3-4 mile run or ruck

Non impact cardio day: options

Bike tabata interval - 20 sec sprint / 10 sec easy for 20 minutes

Row 5000m timed

or Elliptical pyramid - increase each minute in resistance / incline until failure or max of machine.

Swim 2000m - mix of with and without fins - rest by treading water 1 min - no hands in between sets as needed.

WEEK 3
Day 1

Squat run pyramid 1-20
- 1 squat, run 25m
- 2 squats, run 25...keep going up until 20 - stop

Farmerwalk / squat pyramid 1-10 on stairs

Repeat 3 times
1 mile run or 8 min bike/elliptical/row
DB squats 20
OH lunges 10/leg
box jumps 10
DB farmerwalks on stairs 5x

Swim
500m timed 
Then
Swim with fins 1000m

Or ruck 45 min if no pool

Day 2

Burpee - Run Pyramid 1-10.  Staircrawls up/down or 25m bear crawl. Pullups/dips.
Burpee - run Pyramid 10-1 / Pullups/dips.

Repeat 4-5 times
Pullups max +1neg
Pulldowns 10,10
Push Press 20
Rows 10/Biceps 10
Bench BW max
Situps 2 minutes

Run 1.5 mile timed

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Swim / Tread Workout

Swim 500m warmup
Repeat 5 times
100m fast CSS
50m Freestyle

OR ruck 45 minutes if no pool

Day 3

Run or bike 10 minutes

Repeat 3 times
Run or bike 10 min
- squats 10
- lunges 10/leg
- leg press 10

Mini-Mobility Day

Repeat 3 times
5 min bike, elliptical, row, jog
5 min foam roll or stretch

10 min swim
10 min tread
10 min dynamic stretches in chest deep water

.

Day 4

Pushups pyramid
1-5 | 6-10 | 11-15 |16-20

Every 5th set do the following:

- Pullups / dips max
- Bench Press 10 
- DB Rows 10
- Push Press 10
- Pulldowns 10,10
- Bicep curls 10
- Triceps ext 10
- Abs of choice 50

Run 20 min

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Swim 50m Warmup
- drownproof test practice

repeat 5 times
Swim 150m
- pullouts 10
- pushups 25
- Abs of choice 50

Day 5

Squat run pyramid 1-20
- 1 squat, run 25m
- 2 squats, run 25...keep going up until 20 - stop

Farmerwalk / squat pyramid 1-10 on stairs

Repeat 5 times
squats 5
rest with abs 25
dead lift 5
plank pose 1min
leg press 10
bike or run 5 min

Swim
500m timed 
Then
Swim with fins 1000m

Or if no swim - run or ruck 30 minutes

Day 6

Modified PST

500yd swim - any stroke
Pushups 2 min
Situps 2 min
Pullups max

Repeat 3 times
- bench press 5
- Wt Pullups 10
- Plank pose 1min

1.5 mile run

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

1.5 mile again

Swim 500m cooldown

Week 4

Day 1

Pushups run pyramid 
1-20: 1 pushup, run 25m - 2 pushups, run 25... keep going up until 10 - stop - every 5th set do max pullups / dips

Lightweight Shoulder

Repeat 4-5 times
Wt. Pullups max
Rows 10/arm
BW Bench press max
Hang clean 5
Push press 10
Dips max 

Run 1.5 mile timed

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Swim 5 x 200m swims  - rest with tread or bottom bounce 1 min in between

Day 2

Squat pyramid 1-20 - run 25m in btwn - every 5th set run 5 flights of stairs

Repeat 5 times
Run or bike 5 min
Squats 10
Dead lift 5
Lunges 20/leg
Farmerwalk up/down stairs 5x with DBs

Run or ruck 30 minutes

1000m swim with fins.  

Lower back plan - do it later in the evening

Upper Core Spread throughout workout:

Repeat 3 times 
- Reverse pushups 20
- Birds 20
- Arm Haulers
- Plank Pose 1 min

Day 3

Warmup Burpee pyramid 1-10
dips 50 - rest with 50 abs when needed
pullups 50 - rest with plank pose as needed

Lightweight Shoulder

Repeat 4 times
Bench press 20
Pushups max
Wt. Pullups max

Repeat 4 times
Pulldowns 10
Hang Clean 5
Push Press 10
Rows 10/arm

Run 3 miles

Swim 500m
5 min tread - no hands

Repeat 5 times
Pushups 30
Abs of choice 50
100m free at 8 strokes per breath
100m CSS easy

Day 4

Run or bike 10 minutes

Repeat 2 times
300yd shuttle run
5-10-5 shuttle

Mobility Day

Repeat 5 times
5 min bike, elliptical, row, jog
5 min foam roll or stretch

10 min swim
10 min tread
10 min dynamic stretches in chest deep water

Day 5

Warmup with 1-15 Burpee Pyramid with 25m run in between

Pullups 50
Dips 50
Abs - Do 50 abs sets until you complete 50 pullup/ dips - rest with 50 abs as needed

Everything 50
Wt Pullups 50
Squats 50 (135#)
Bench press 50
(75-100% of bodyweight)
OH Lunges 25/leg - plate lift (25-45#)
Push Press 50
Deadlift 50 (light)
KB swings – 50

Run 1.5 mile timed

SWIM
10 x 100m - 10 sets of 50m sprints free and 50m CSS goal pace:  

Or if no pool, ruck 45 minutes