MCMilitary Calisthenics
Branch-specific · Special forces

Navy SEAL Bodyweight Circuit

Push-ups, pull-ups, and sit-ups for max reps — the calisthenics core of the PST, built into a followable circuit with a timer.

Navy SEAL Bodyweight Circuit~34 min
Round 1 of 5 · Move 1 of 6
Push-Ups20reps

Hands under shoulders, body in one straight line, chest to floor.

Too hard? Drop to knees or elevate hands on a step to reduce load.

What this circuit is (and isn't)

Honest framing before you start

The Navy SEAL PST tests five things: a 500-yard swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run, each scored separately. This page covers the three bodyweight, no-equipment components — push-ups, sit-ups, pull-ups — because that's what a circuit like this can actually train well. The swim and run need pool time and pavement, not a browser timer.

If you're actually pursuing SEAL training, this circuit is a reasonable conditioning add-on, not a substitute for a real PST prep plan with swim and run work included. Use it to build the strength-endurance base for the max-rep events.

Questions

Navy SEAL Circuit FAQ

The Physical Screening Test — the minimum fitness standard to enter SEAL training. It has five events: a 500-yard swim, push-ups, sit-ups, pull-ups (each for max reps in a time window), and a 1.5-mile run. This page and the circuit below cover only the push-up, pull-up, and sit-up portion — not the swim or run.

Prepping for a different branch's test?

See the Army ACFT prep circuit, or start with the standard program to build a base first.

See Army ACFT PrepOr start with the beginner path