workout
Land Portion
by Jimmy Maidanos, HAC Personal Trainer
Whether you’re a newcomer to the BUD/S Challenge or a
seasoned pro, you’ll want to train up by land as well as by
sea! For the land portion of the event, choose your fitness
level and complete the corresponding workouts
three times a week for the given weeks. Each set
should be followed up with a one-minute rest
before continuing to the next.
BEGINNERS
WEEK 1
AN D
WEEK 2
INTERMEDIATE/ADVANCED
PUSH UPS: 5 sets to failure PUSH UPS: 25 sets to failure
SIT UPS: 5 sets to failure SIT UPS: 5 sets to failure
PULL UPS: 5 sets to failure PULL UPS: 5 sets to failure
JOG/RUN:
1 mile at a constant
pace JOG/RUN:
1 mile at a constant
pace
WEEK 3
AN D
WEEK 4 PUSH UPS:
5 one-minute sets,
take breaks as needed
SIT UPS:
5 one-minute sets,
take breaks as needed
PULL UPS:
5 one-minute sets,
take breaks as needed
JOG/RUN:
30 minutes at a
constant pace PUSH UPS:
3 sets of 50
take breaks as needed
SIT UPS:
3 sets of 50
take breaks as needed
PULL UPS:
3 sets of 10
take breaks as needed
JOG/RUN:
2 mile run at a
constant pace
WEEK 5
AN D
WEEK 6 5-ROUND CIRCUIT:
PUSH UPS:
5 sets to failure
SIT UPS:
5 sets to failure
*no rest
one-minute rest
between sets between circuits
PULL UPS:
5 sets to failure
JOG/RUN:
45 minutes at a
constant pace
WEEK 7
AN D
WEEK 8
PUSH UPS:
SIT UPS:
PULL UPS:
3 two-minute sets
take breaks as needed
3 two-minute sets
take breaks as needed
5 sets to failure
JOG/RUN:
2 mile run at a
constant pace
5-ROUND CIRCUIT:
PUSH UPS:
1 set to failure
SIT UPS:
1 set to failure
PULL UPS:
1 set to failure
*no rest
one-minute rest
between sets between circuits
JOG/RUN:
45 minutes at a
constant pace
PUSH UPS:
SIT UPS:
PULL UPS:
3 two-minute sets
take breaks as needed
3 two-minute sets
take breaks as needed
5 sets to failure
JOG/RUN:
4 mile run at a
constant pace
5 0 0 -YA R D S W I M P U S H U P S S I T U P S P U L L U P S 1 . 5 M I L E R U N
enhance magazine | NOVEMBER 2017
39