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.
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