David Goggins Inspired Bodyweight Work Outs

David Goggins Getting it.

070723-N-6138R-001 SAN DIEGO (July 23, 2007) – U.S. Navy SEAL, Petty Officer 1st Class David Goggins runs 135 miles through Death Valley, California in the Kiehl’s Badwater Ultra Marathon that began in the Badwater Basin, the lowest point in the United States. Goggins finished the race in 3rd place 25 hours later on top of Mount Whitney, the highest point in the Continental United States. Goggins final time was a 4-hour improvement over his 2006 5th place finish. U.S. Navy photo by Mass Communication Specialist Seaman Brandon Rogers (RELEASED)

In Jesse Itzler’s great book Living with a Seal (Amazon, my review) David Goggins shares a number of classic bodyweight workouts.

For my reference, I’ve copied some of them out. Here they are:

“Nickels and Dimes”

5 pull ups and 10 push-ups every minute, on the minute, for ten minutes

The Burpees Test

100 Burpees for time

Under ten minutes = solid.

Under 11 minutes = decent

Takes you longer than 13 minutes? = do it again

Push up Ladder I

One push up, wait 15 seconds; Two push ups, wait 15 seconds, etc. till 10 push ups

At ten push ups, wait 30 seconds between sets. Go to eighteen. For extra fun, so back down, 18 to one.

Push Up Progression

15 x 7 sets (on the minute) = 105 total

12 x 9 sets (on 50 seconds) = 108 total

10x 10 sets (on 45 seconds) = 100 total

Long-Ass Push Pull Superset

12 push-ups, every 45 Seconds for 22 minutes

15 pull-ups, two minutes rest

Twenty push ups

3 pull ups x five sets

100 flutter kicks

20 x 20 Push Ups

Twenty Sets of Twenty push-ups, one minute break between sets

Descending Push Up Ladder

12, 8, 6, 4, on 15 seconds, followed by max sit ups in 1 minute for thirty minutes.

Push Up Sit Ups for Time

10 push-ups followed by max sit-ups on the minute for thirty minutes

Five Minute for 100 Push Ups

10 push-ups on 30 seconds, for five minute

Fireman Carry Work Out

Run thirty yards with partner on shoulder,

35 flutter kicks

20 push ups

Repeat 14 times

3 thoughts on “David Goggins Inspired Bodyweight Work Outs

  1. Pingback: Review: Itzler’s Living with a Seal | Milo and the Calf

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  3. Pingback: Back In The Saddle (And Top Posts for 2017) | Milo and the Calf

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