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)

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. 

Training Totals – Week Ending 1/20/2013

Overview:  Try again, fail again, fail better.  Limited temporal resources spread thin over a bunch of shit that needs to get done.  Still, I ran, did bodyweight work, and climbed.  It could have been worse.


  For the Week For the Year
Total Exercise Time ~5:30:00 ~12:00:00
Average Weight 171 171
Run 22 in 3:27:36 54.8 in 8:26:40
Prospect Park Loops 1 7/365 (358 to go)
Push Ups 2 sessions:

S1: 14 18 14 14 14

S2: 14 18 14 14 10

Pull Ups 1 session – 5, 3, 3, 2, 2 34
Dip 1 session – 3 8
Squat 1 session – 35 65
Handstand ~00:15:00 ~00:15:00
Pistol ~00:15:00 ~00:15:00
Flexibility and Balance ~00:15:00 ~00:30:00
Climbing 1:30:00 1:30:00
Hebrew 0 0


Friday Inspiration – Training the Pistol Squat

It is hard to find a good video tutorial for the pistol squat.  I think this one by Al Kavadlo is pretty good.  Nice progressive exercises, though I wonder if it is possible to get the straight leg at a more perpendicular angle to the ground?

I’ve been working this exercise (and the handstand) this week, with minimal progress.  Ramping up my miles, and doing a bunch of body weight squats has destroyed my legs.  Gotta get sore before you get strong I guess.



Training Totals – Week Ending 1/13/2013

Overview:  We’re finally settling in to the new place, and I feel like I am finally settling in to a workout routine.  It isn’t perfect yet, but it’s a start.  Running wise, I’m finally starting to get out there regularly again, the weekly mileage isn’t there yet, but it will be soon.  The little mini-goal I’ve set is to get a running streak going and keep it until I’m on pace for 2,000 miles for the year.

I did the bodyweight baseline tests last week.  This week I’ll start the strength and skill training in earnest.

Hebrew was another goose egg . That will change this week.

Oh yeah, and I’m really excited to hit the heavy bag in the gym a little bit.


  For the Week For the Year
Total Exercise Time ~5:00:00 ~6:30:00
Run 22.8 in 3:28:21 38.3 in 5:49:46
Prospect Park Loops 3 6/365 (359 to go)
Push Ups 1 session – 30 30
Pull Ups 2 sessions – S1:6/5; S2: 8 19
Dips 1 session – 5 5
Squat 1 session – 30 30
Handstand 0 0
Pistol 0 0
Flexibility and Balance ~00:15:00 `00:15:00
Hebrew 0 0

Friday Inspiration – Learning the Handstand

Handstand training begins in earnest this weekend.  To figure out how I should go about the progression, I’ve been watching some youtube video.  Despite the low budget quality, I think this is one of the best.

Dude’s advice on using a doorframe to practice the free standing handstand is genius.  I wonder what E is going to say when I’m kicking up to a handstand in the doorway to our closet?