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Navy SEAL PST Prep
Max-rep push-ups, pull-ups, and sit-ups — built around the PST.
A 6-week progression for the bodyweight, max-rep events of the Navy SEAL PST — push-ups, sit-ups, pull-ups — plus the conditioning that supports them. Doesn't cover the swim or run.
What you get
- —6-week phased progression: base volume → max-rep conditioning → test-week taper
- —Video for every movement in the circuit
- —Rep-target guidance to track toward PST-style benchmarks
- —Honest notes on what this can't cover (swim, run)
Prefer the simpler, write-up-only version instead? See the free Navy SEAL circuit.
How the program is structured
Phase 1 — Base Volume
Build baseline reps across all three max-rep events.
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Inverted Rows / Pull-Ups
Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
Phase 2 — Max-Rep Conditioning
Higher intensity, shorter rest, pushing toward test pace.
Burpees
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Mountain Climbers
Hands under shoulders, drive knees to chest quickly, keep hips low.
Phase 3 — Test-Week Taper
Reduce volume, keep intensity, arrive fresh for test day.
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
Inverted Rows / Pull-Ups
Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.
6 movements, 3 phases — videos are in production. Everything above works today with the written cue and the free tools linked throughout this site.
Want a heads-up on new videos for this program?
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See the other programs
Foundations, the 30-Day Transformation, Navy SEAL PST Prep, and Army AFT Prep.