UPDATE: David Goggins has an incredible new book out called Can’t Hurt Me which you should buy immediately. Its available here. I recommend the audio book version. 

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

Even more Goggins resources, including links to interviews and my favorite videos are available here.