David Goggins Inspired Bodyweight Work Outs

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

 

 

 

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About seanv2

Scholar, gentleman, jock. I run the website Milo and the Calf. There you will find the Boston Qualifier Questionnaire where runners share their stories of qualifying for the Boston Marathon. You'll also find my thoughts on endurance sports, ancient history, Judaism, and hundreds of book reviews.
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2 Responses to David Goggins Inspired Bodyweight Work Outs

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

  2. Pingback: Top 20 Posts and Pages | Milo and the Calf

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