Currently at around 35-40 push ups max, ive been at this plateau for a while. Does anyone have a program I can use?
Im 6'1 and have long arms, should I do my push ups wider? Right now im doing them at about a 40 degree angle between my body and elbow (if that makes sense).
For those unfamiliar, which I find hard to believe with how long it has been commenting under posts. There's this bot going around for years always commenting under any military content about being a woman in their 20's to 30's wanting advice on being a SEAL.
Maybe I need to make a tinfoil hat but I'm genuinely wondering if this is some sort of propaganda to make women want to be the first or if this is just ragebait that has been going on for years. And I know someone is going to joke and say it might be so they can get more ship scrapers but I doubt they need like two more people every other third year.
I hear through a lot of podcasts that ST6 is usually looking for "the right" guy, not the best guy. If that's the case what specific traits are they looking for that most white side SEALs don't have?
Hey y'all,
My post on intellectual masturbation got a lot of attention and I got several DM's about mental toughness so thought I'd answer it all in one post...
Myth-busting BUD/s
I understand why you guys asked about mental toughness since every TG says "BUD/s is all mental." However, I have a different take on that and I think most TGs would agree with me. A lot of you guys approach BUD/s as if it's some insurmountable crucible that will drive you to the verge of death. You imagine yourself barely alive as you crawl on a 4 mile run with broken legs. Stop with this bullshit self- imagery. BUD/s has a carefully curated curriculum. The instructor staff are not doing random bullshit. There is a schedule and careful thinking to everything along with risk management. There is a literal first phase curriculum guys. BUD/s is like any other Navy school but with a shitload of working out. So you guys need to drop this mental imagery that it's gonna be some impossible crucible. Thousands of guys have made it and you can too (provided you have the right mindset, physical prep, athletic background, and luck).
What is mental toughness?
I view mental toughness as the combination of primarily two things:
Discipline
Confidence
Discipline: A lot of you think you build mental toughness by doing dumb shit like going and running an ultramarathon with no training. That's stupid. You build discipline by never missing a workout and following your program to a T. Even when you're struggling on that last rep or heaving for air, you finish the workout to the highest standards. You always workout whether it's 5am and freezing cold or 3pm and 90+ degrees in the summer. As you do this over and over (and hopefully have a lifetime of this), you build discipline. Now when you have a dreaded evo like land po coming up, it's just another day for you. When you have to do 4-count flutter kicks up to your class number, it's just another tough workout. Just like you didn't wanna go do that brutal workout when you were training but nutted up anyway, you nut up and do the evolution.
Confidence: This is the second core part of mental toughness. You need to have confidence in your physical ability to demolish BUD/s. How do you do this? First, off you do this by having killer PST numbers and killing all the prep for BUD/s. I had done brutal workouts with up to 600 lunges with a sandbag prior to going so I wasn't scared of log PT for example. I was excited to go smash SOAS and BUD/s. Go to your DEP group (even if you're an OCS candidate) and smoke absolutely everybody and get first in everything. Signup for a Hyrox pro division and place in top 10%. Go to Stew's and crush everyone or go to SOCOM Athlete Hell Day and make it look easy. You get the idea. Simply compete with other in-shape dudes and prove to yourself that you're the best. And while you will likely not be #1 in everything, you should always strive for that.
Deep-dive on the competitive mindset:
This is another thing that irritates me with how you guys think about BUD/s. You view it like some brutal hell to go survive. This is a bad mentality and how you end up a quitter. Your mentality should be that you're going to absolutely obliterate BUD/s. During any evo, your goal should be to smash it and be #1 with a smile on your face. It should piss you off everytime you don't win at BUD/s. If you are constantly focused on winning and competing, you won't think about quitting. I'll give you another example. Dude in my BUD/s class went on a very light 3 mile run morning after securing hell week for example. You need to get rid of this weak victim mentality of hoping to survive BUD/s and shift into a competitor mentality of a dude who's coming to destroy BUD/s.
It's such a privilege to get paid to workout in sunny Coronado guys. Families come to vacation in Coronado and play in the surf. You should be excited about BUD/s. So much more fun than working out at RASP in Fort Benning (yuck). Do not have a victim mindset of fear. This applies to when you're in the teams and this mindset is key to joining an organization full of alpha males.
Physical prep:
As you can see, none of this mental toughness is possible if you aren't a physical stud. So focus on that. If you don't have this competitive mindset focused on being a high performer, that should be another warning sign to you that the teams aren't for you. Your level of physical preparedness is an indicator of how bad you want it and how much you're willing to sacrifice for your dream. It's my all time favorite when dudes say they're willing to die before they quit yet they show up with bullshit PST scores... Ah yes, you're willing to die for this but you aren't willing to go to the gym and workout harder. Lol.
Misc. tips:
I also recommend playing some hard sports if you're younger (esp. wrestling or water polo). The bjj guys in my class did well but I am torn on whether the injury risk is worth it. However, hard ass sports will help build confidence (remember my point from earlier) in your physical ability.
If you're out of school, I would recommend hard, manual labor. Working a hard roofing job or on a farm for long hours will build your ability to handle a long day of selection and physical activity. If you just do a bullshit 1 hour gym workouts and then sit in your AC corporate job for 9 hours, you're cooked. However, working those hard manual labor jobs and THEN staying disciplined with working out before and after is a great way to build mental toughness.
Closing thoughts:
If you are scoring <8:30, 100+, 90+, 20+, <8:30, crushed leg workouts, and followed the advice above, you should have an 80%+ chance of making it. Ultimately, the only thing that should stop you from securing hell week is injury which just unfortunately comes with BUD/s. Hopefully you don't get hit with bad luck and get catastrophically injured or hit a vicious snowball of SIPE, VGE, etc. However, you should do all the possible physical and mental prep to ensure that the only thing that stops you from making it is injury. And remember, BUD/s is just the beginning. It only gets harder. BUD/s is the easy part. Teams are the hard part.
Okay that is all. Time to enjoy my 4th. Good luck and keep training hard gents!
Members of the US Navy Parachute Team - 'The Leap Frogs' at Naval Base Coronado, CA. 2026
Hey all, I’m back again this year with the 1776 Workout Challenge. Here’s my previous post https://www.reddit.com/r/Pararescue/s/8auA1AkFpg
I got a ton of feedback last year, both positive and negative, from the communities I posted this in, and I wanted to build on a lot of those ideas.
First, I wanted this challenge to do something beyond just giving me rhabdo (ha ha). Since the Challenge is inspired by various US SOF selection processes, this year I set up a GoFundMe to raise money directly for the Pararescue Foundation. One of my long-term goals has always been to turn this into something that gives back to active service members and veterans. Hopefully one day I can build it into its own charity if this continues to grow beyond a bunch of dudes doing insane workouts between chugging PBRs. For now, at least I can put breaking my body to good use instead of just doing it for the sport of it.
The second thing I wanted to address was the workout itself.
A lot of you lovingly nicknamed it “The Rhabdo Challenge,” so I came up with a second version that’s still difficult but a little more realistic and doesn’t just kick your ass for 10 hours straight.
The original workout is still there for anyone who wants to attempt it at their own risk, but here’s the new “1776” version:
1 - One Mile Swim
7- Four Mile Run + Three Mile Ruck with 45LBS
7 - Seven Rounds of Six Exercises
10 pull-ups
10 Four Count Iron Mikes (5 on each side)
20 push-ups
20 sit-ups
20 squats
5 Navy Seals
I can’t take all the credit for this variation. One of my buddies who’s currently serving suggested the format, and I thought it was a great way to make the challenge more accessible without making it easy.
If you like what I’m doing, there are a few ways you can support it.
First and foremost, you can donate to the GoFundMe. Every dollar goes directly to the Pararescue Foundation.
You can also follow the 1776 social media pages and share the challenge with your friends, family, or anyone you think would be interested.
I also have a website with some 1776 merch. I’ll be donating the majority of any money from merch sales to the Pararescue Foundation. I’m not doing this to make money. Everything is self-funded, and anything that’s left over just helps keep the website running and hopefully grows this into something much bigger down the road.
My goal is to eventually turn this into a yearly event where people can come out, compete, and raise money for a great cause.
As a side note, if you’d like to support me personally, I’m also a professional musician. I’ve spent most of my life playing and writing music. If you need some heavy metal to get you through one of these workouts, check out my bands, White Wizzard and Crypterion.
Every bit of support helps, whether it’s sharing the challenge, donating, or checking out the music. It all helps me dedicate more time to making the 1776 Challenge into something bigger.
One last thing: use some common sense. Know your limits, stay hydrated, and don’t be afraid to scale or stop if you need to. This challenge is meant to push you, not put you in the hospital. Participate at your own risk.
Thanks again, everyone
Happy Fourth of July!
https://gofund.me/62d2d7ef0 - GoFundMe for PJ Foundation
https://www.the1776challenge.com
https://www.instagram.com/the1776challenge?utm_source=qr
https://www.instagram.com/whitewizzardtheband/
About me
I used to be on this sub under a diff username a very long time ago back in the OG days. Sub used to be a place that was focused on working out and training. I ended up making it as an O.
I stopped being active on here around when Jeff Nichols made that post asking for Gabe's phone number and address which would've been late summer 2019. Anyway, had some time the past couple days and came back to see what a shit show the sub has become.
Have shared these thoughts with a few of y'all already but sharing for broader exposure since some of you found it as a helpful wake up call.
Rant
A lot of you spend way too much time on intellectual masturbation. It seems to me that you guys over-intellectualize everything. You obsess over life in the teams from what schools you'll get to how to lead a platoon when you can't even pass a PST.
There are those of you who post for years and honestly know more about the teams than newly pinned SQT grads lol. This is not a recipe to succeed. If you enjoy being an expert on the teams and SOF more than working out, you won't make it. If your idea of fun when you're bored is watching an episode of the Shawn Ryan Show instead of going and crushing a run, swim, lift, or ab workout, you won't make it.
You don't enjoy the life. You enjoy the idea of being a team guy. It is weird to me how it doesn't deeply bother you guys when someone has better PST numbers than you but you get super worked up if someone gets the details of some random mission 20 years ago incorrect.
None of you should even dare ask about which unit would get the most action if you aren't at least <8:30, 100+, 90+, 20+, <8:30 on the PST. If working out isn't core to who you are as a person, that is a major issue.
So I'd encourage you to stop intellectualizing everything generally. The pipeline doesn't need it and overthinkers don't do well. This also applies to overintellectualizing working out too. Throw whatever nonsense program is hot these in the trash - whether it's Jake or Jeff or whoever dick it's popular to suck nowadays.
You don't need some "optimal prep" nonsense. There's no such thing. Just run, lift, and swim. For me personally, I did the PTG for 6 months, 12 weeks to BUD/s, and then 3-4 months focused on preparing for BUD/s specific shit (e.g., hot laps, lunges, land portage) and getting my legs strong as fuck. I mixed pilates and yoga in there for injury prevention as well.
If you follow that, I guarantee you'll be physically prepared (may need more lifting if you're weak). If you can't handle that or think it's overtraining, you won't make it. If it takes you longer than a year to get ready, you have no business going to BUD/s. You simply don't have the athletic background.
Guys who make it genuinely love working out and it's the favorite part of their day. They love sharing workout ideas and often keep a journal to ensure they're improving. If that's not you, seriously rethink whether you want this life.
I'll give you an example from my class. There was a dude in my BUD/s class who literally found out about OC8 in boot camp. All he knew about BUD/s was from a couple clips from SEALSWCC's youtube page back when they had it. And you know what? That dude EMBARASSED BUD/s and is crushing it in the teams today.
He was an excellent high school athlete, 2.0 gpa, and after hanging out with him through BUD/s, I learned how much he obsessed over working out. Dude had detailed performance journals where he would constantly try to figure out how he could take his performance to the next level. Strive to be like him.
Are you built for the life?
Some of you guys love getting into debates about O vs E and talk seeing action and being a pipehitter, as you critically analyze texts and craft counter-arguments. You love gathering information from multiple sources - your rando buddy in DEP, podcasts, posts on reddit, books from shitbirds, and you synthesize it into a conclusion. Is that how a pipehitter who wants to "see action" acts or an intel weenie? Do some reflection.
The average profile of an enlisted dude who ends up doing 20 years is usually 2.0 high school gpa, excellent athlete in hs (crushed multiple sports and maybe even set a school record or two), and worked a hard manual labor job (e.g., construction, farm work). They usually wisen up and mature as they spend more time in the teams. That's the background of your typical Senior Chief or Master Chief. They would not be sitting on reddit arguing about the intricacies of the teams if they were in your position lol. They'd be overjoyed their bodies aren't broken and they'd be working out like beasts.
So in summary, focus more on fitness and working out. If that's not who you are and not your number one hobby / passion, seriously rethink this career. If you have no athletic background, this line of work is not for you. That is analogous to being a 2.0 gpa student your whole life and then competing in the MIT Integration Bee. It's not going to happen.
What to do going forward:
Now you guys are also faced with information overload. Cut out all the noise. No more Shawn Ryan or weirdo fake war story podcasts or trash books.
A. NSW PTG. If you're one of the "optimal training" guys, stfu. The PTG is well made, free, and works. You're not built for the life if you can't handle it. After you can crush week 26 of the PTG, then something like 12 weeks to BUD/s and dedicated BUD/s specific prep after is good to close any gaps.
B. NSW injury prevention guide
C. NSW podcast (episodes from here are harder to find but they are out there on the interwebs. It's the single best official source of info on the pipeline)
D. Watch SWCC: Making an Operator documentary on Youtube. Yes it's for SWCC but it'll give you an idea of what the pipeline is like these days with the uniforms worn currently, PI/BI, beatings, and just how things are like. 234 is outdated as hell.
Leave this subreddit and social media generally. You don't need it. ONLY post if you're sharing workout ideas and tips. Back in the day, there used to be discord invites posted out so guys could meet up in real life and train. Consider doing that - especially to work on pool skills. If this subreddit returns to just asking questions about training, I promise you TGs will return to giving advice. Right now, you guys are acting like high school JV football players asking each other about what life is like at different NFL teams.
AFTER you are obliterating the PST, make a LinkedIn with a nice, clean headshot and send out connection requests to guys who are transitioning out of whatever SOF units you're interested in. Most will ghost you but some will be willing to get on a 15 min Zoom if you have a well crafted, thoughtful message. Ask all your questions. If you're curious about being an Officer, don't only ask an enlisted dude about what O life is like. Chat with ~3 guys and then you should 100% have everything you need to know.
To other TGs
Stop encouraging and indulging these guys in fanboy questions. If they want to be SEALs, they don't need to know it.
If you read this and realize you're more of a fanboy
It's cool to think TGs are cool but don't waste your time being obsessed. It's weird to think so much about other grown ass men and this info won't benefit you at all. Focus on bettering your fitness and honestly, think about being an Intel O. You may genuinely enjoy it. You're essentially acting like an intel guy managing OSINT with how you behave on reddit.
That is all. Train hard and good luck gents! You now know everything you need to know.
And yes, I mean only gents. If you're a chick, just be realistic with yourself. It's not gonna happen. You should go to RASP or Navy EOD where women have actually passed.
This is not going to be a comfortable read for some of you because I’m going to tell you the truth about officers and enlisted men.
If you know you’re going to enlist and you don’t care about the issues some of your compatriots are going to have to grapple with, please feel free to skip this.
If, alternatively, you know you’re going to have to be an officer because you’re in your third year at the Naval Academy or you’ve signed some sort of irreversible ROTC contract, you might consider skipping this because you’re not going to like what I’m going to tell you. If you’re considering applying to go to OCS with a SpecWar billet, I want to strongly urge you to reconsider enlisting.
If you are anywhere in the officer pipeline and you have the option of enlisting instead, do it. By all means, feel free to get your degree before you enlist. More than half of enlisted SEALs have a degree. It’s a great thing to have and gives you options down the line. But a degree does not mean you have to become an officer.
I am an officer.
I went to OCS with a SpecWar billet and then reported to BUD/S. If I could do it all over again, I would enlist. Let me count the reasons and, I hope, save you from making a similar mistake. I know that you’ve likely heard that if you want to be a SEAL more than an officer, enlist. If you want to be an officer more than a SEAL, get your commission. That’s bull. I wanted to be a SEAL more than an officer, but I knew I could do both, so that advice was entirely worthless to me.
You can obviously be both a SEAL and an officer. The question isn’t which you want to be more, it’s how you want to spend your time. An enlisted SEAL spends his life doing SEAL stuff. A SEAL officer is going to end up spending a great deal of his time doing officer stuff (including creating epic PowerPoint presentations) that will crowd out SEAL activities from his schedule.
The last time my platoon had a range week, where we shot all day every day, do you know how many rounds my OIC shot? Zero. He was too busy with administrative work to shoot. That’s the job sometimes. Are you sure you want it right away?
Officers make more money than enlisted men on their paychecks. This cannot be argued. But if you factor in the amount of money available in the bonuses for enlisted SEALs (vs. the nearly nonexistent bonuses for officers), the pay isn’t better. In fact if you were to factor in the $40,000.00 SEAL Challenge Bonus that enlisted men receive upon completion of SQT (officers don’t get any bonus), it takes 4 years for an officer to even catch up with the enlisted SEAL.
He will be an O-3, a full Lieutenant, before his higher paycheck adds up to more money than the enlisted SEAL he went to BUD/S with. And guess what? Right about that time the enlisted SEAL is going to find himself in the market for a Selective Reenlistment Bonus (SRB). This SRB has, at times, been as high as $150,000.00 If you’re considering becoming an officer because of better pay, you’re wrong.
On a ship in the regular Navy, the life of an officer is exponentially more pleasant than the life of an enlisted man. This is not the case in the SEAL Teams. If you’re looking to maximize your quality of life in the Teams, you need to enlist. Unless, of course, PowerPoint makes you pitch a tent.
If you love PowerPoint and email, you may just love being an officer. We’re constantly reading and submitting reports. There is a lengthy report due after every training block the platoon undertakes. There is an even more painful report every time someone gets hurt in training. From time to time a senior officer will demand reports on reports, this actually happens, and reports on the status of the report on the reports.
Then you have to factor in the incredible amount of time taken by writing FITREPS and Evals, the Big-Navy mandated grade sheets of everybody’s job performance. Let’s just say that these are the worst thing you’ve ever been done because saying someone is “Incredible” actually means “mediocre.” In order to indicate that someone is incredible, you have to say something like “Superb Operator with Superlative Leadership Qualities.”
And don’t you dare write “Superlative Leadership Potential” because, in the fucked-up world of Evals, that means they haven’t shown any real leadership. If this sounds fun, get your commission. Take mine. If, on the other hand, you’d rather come in to work, work out, take care of your gear, go shoot, surf at lunch, work out again, and leave in the early afternoon, you should seriously consider enlisting.
Beyond the actual daily grind, you’ll find that job expectations are a great deal clearer for enlisted guys than they are for officers. Enlisted men take care of their personal gear and their department gear, they stay organized, they stay on time, they stay in good shape, and they stay proactive.
This is a stellar enlisted man. Every single person will give you a different expectation of a good officer. Most will include phrases like “looks out for his guys,” which are definitely important, but you can see how two different people would interpret this guidance differently. There is a grey area here that does not exist for an enlisted SEAL, and figuring out the balance takes time and effort that enlisted men don’t have to expend.
Both enlisted SEALs and officers can get ‘screwed’ by the SEAL Team itself from time to time. But let me give you the most recent example I have of an enlisted guy and an officer getting ‘screwed’ and you can see the difference. Two enlisted guys in my platoon got volun-told for a course on a Wednesday. They were going to leave on that Friday and have to be at the school all weekend.
They got screwed because they were sent on a trip on short notice and they missed out on the weekend. The school, however, was a tracking school. Their weekend was not a loss. They spent the entire time tracking men through the woods and camping out around a campfire by a river at night.
Alternatively, an officer I know was also recently volun-told for a job working for the Team’s operations department (they run the day-to-day of the Team based on the Commanding Officer’s guidance). He has been the admin bitch of a civilian working in the Ops shop for over 4 weeks straight now. He has done nothing the entire time other than create PowerPoint presentations for a woman’s readiness group associated with the Team and plan a party for the outgoing XO.
Oh, he also had to decorate the newly-painted wardroom. He went to OCS, BUD/S, and SQT; he finished his platoon’s pre-deployment workup. And now he’s been a secretary (not even a glorified secretary) for a civilian for 4 weeks and counting. Pick your poison, gents.
Enlisted SEALs go to Sniper School. They go to Breacher School and learn to blow up doors. They learn to be Corpsman (medics), Joint Terminal Attack Controllers (JTACs - they guide munitions from air assets, they put ‘warheads on foreheads’), and radio operators.
Officers go overseas and work in a headquarters and prep, you guessed it, PowerPoint presentations for big-wigs. This is how SEAL officers get their “professional development.” Even if there’s no reason not to go to a school, like JTAC, an officer is not likely to get the green light to go simply because officers don’t usually go.
As an enlisted man you will go to cool-guy schools. As an officer, you will likely fight for every school you get and you will rarely, if ever, get a fun school. Cool-guy schools are the almost exclusive domain of the enlisted man. The jobs that most officers do are incredibly important, but they aren’t fun. They’re not in the same league as shooting a suicide bomber in the head from 800 yards.
On the other hand, a headstrong new officer is going to make more headway in getting things done than a headstrong “new guy” enlisted man. A junior officer, depending on his level of knowledge and the personality of his platoon commander, can actually find himself able to contribute and help shape his platoon. (A headstrong new enlisted guy, however, is likely to find himself taped up and thrown in an iced-over pool.)
This ability to rise above the fray of low-level politics and pack dynamics from time to time also affords a young officer the ability to learn a bit of everything. On training trips he is not committed to being a breacher or sniper 100% of the time, and so finds himself able to join the snipers one day and the breachers the next, becoming familiar with every skill set in his platoon but not being a master of any.
New guy officers fill the roll of the Assistant Officer in Charge (AOIC) during their first workup and deployment. This role is largely defined as “shut up and learn from the Chief.” They often end up doing the majority of the administrative work for the platoon while the Officer in Charge (OIC) teaches them how to do his job.
In his next rotation, an officer will most likely be the OIC of a platoon. On the battlefield it’s his job to think “up and out.” He’s managing all the assets (helicopters, drones, close air support, etc) while the Chief is controlling the tactical situation on the ground. Additionally, the OIC is the face and voice of the platoon (and the SEAL community in general).
Since NSW doesn’t own any battlespace overseas, SEAL platoons typically work for a more senior officer from the Army or the Marine Corps. In order to conduct operations in that man’s battlespace, the OIC of a platoon has to get approval. As dumb as it sounds (and is), if the SEAL OIC makes a poor impression on that Army or Marine Corps officer, his platoon might sit around and play XBOX the entire deployment because they’re not allowed to get out the door.
This is yet another reason why having (or being) a good OIC is mission-critical, though nowhere as cool as being a sniper or breacher or point man. The whole issue of whether you should enlist or join as an officer is a personal one. If you want a long, rewarding career as an operator, enlisting is the way to begin. Often the best officers are the mustangs, guys who were enlisted Team Guys before they got their commission.
This is always an option for an enlisted man who wants to be a leader and pull a more respectable retirement check. Most enlisted men prefer their lives in the enlisted world and wouldn’t become officers even if you paid them handsomely. On the other side, if you don’t intend to stay in the Teams, joining as an officer makes an amount of sense.
You get a good amount of experience, get to see every side of the business, and get to lead some bad ass men. Day to day, however, your life is often not nearly as rewarding. And after just a few deployments, you’ve worked your way out of the field into a desk.
Most guys don’t join the Teams to ride a desk - which is why the majority of Lieutenants process themselves out of the Navy after their OIC tour. The choice is yours, and there’s no one ‘right’ answer, but be sure to give consideration to all your options. - From Breaking BUD/S, by Navy SEAL Officer D.H. Xavier. You can get it here
Since this seems to recently be a popular subject in this sub, I figured I’d paste it. Take the advice. Or don’t, let me get a box combo no Cole slaw extra fries
Just finished the No Easy Day book but was confused as to why there was an Officer that was in the stack.
Generally Officers arent tacticians, so why was one in the stack and amongst the shooters on such an important and high profile mission when there were probably much better operators tactically in DEVGRU?
It's been a very long time, but I'm bringing these back:
A lot of the workouts I post will have an RPE prescription. Check out this web page for the Running RPE Chart.
Lmk if there are any questions:
Basic Speed:
Short Duration Aerobic Run Intervals: Perform 4 sets of 4 x 15sec runs with 45secs standing rest and 2min between sets. These should be run at 60-70% of your perceived max speed. They are fast-ish but definitely not sprints. This will introduce some basic speed and will eventually progress to full-blown sprint work (which will actually only be programmed here very sparingly). If you're very out of shape, this will also serve as a short but excellent aerobic stimulus. Think of these as being somewhere around your 1-1.5mi pace.
Stack this with a 20-30min session at your Vt1 Pace on any modality (see the third section below; jogging, treadmill walk w/incline, bike, etc.) as a cool-down and to further prolong metabolic exposure to the session. You can go longer if you'd like, just keep it easy.
Tempo Runs:
I have come to learn that "Tempo Runs" are defined differently by coaches in the distance running world (with all sorts of variations) and coaches in the strength & conditioning world. Being from a distance running background, I'm going to use the definition as I've known it all my life. Tempo runs are longer, continuous efforts that are faster than easy pace/ zone 2 pace. They can be broken up into intervals of 1 kilometer, 5mins, 10mins, etc., depending on their use (these are often called "tempo pieces"). They are highly aerobic in nature and usually run between zone 3/ Marathon pace and Lactate Threshold efforts, but sometimes are run faster.
After a thorough warm-up, perform 3 sets of 5 minutes at RPE4-6 with 2-3min standing/walking rest in between.
After the session, perform 20-40min on any non-running modality at your Vt1 Pace (see the third section below).
LSD / Easy Pace / Base Runs / Zone 2 Work
There are a ton of different names for these. I've known them all my life as "easy runs." Regardless of what you call them, they serve the same purpose: structural adaptations in the form of mitochondrial development, capillary development, cardiac hypertrophy, reinforcement of mechanics, etc. This is basically low-fatiguing aerobic development. You can put in a lot of this kind of work and recover well with almost no residual fatigue.
Perform 20-120mins on any modality at "Vt1 Pace"
For determining your Vt1 pace, which is essentially the top end of zone 2, we're going to use a "talk-test" that will serve as an excellent proxy day-to-day or week-to-week for this effort. Pick a 10-15 word sentence that you use often during the entire session. The sentence should be something you can complete pretty easily before having to take a breath. If you cannot complete the sentence, you're going too fast. This effort should be pretty conversational.
What parts of the training programs would a female have the most trouble with. I need to know specifics here. That way I can prepare accordingly. This is a serious inquiry. I really want to do everything in my power to succeed at this.
This is about Navy SEALS
I was looking thru some pics of an SQT graduation, & I noticed a unicorn. One of the SEALs grouped w/ the instructors & mentors didn't have any jump wings. He was wearing a Trident, had 3 ribbons (GWOT, Exp Rifle, Exp Pistol) & a badge of some kind but it wasn't jump wings. Quality of the pic wasn't good enough to blow up & see what badge it was. And not having any campaign ribbons in that group was also unusual.
All I could think of was this guy had a sad story of some kind. Maybe something similar to one of the graduates who was getting his Trident but was having to repeat SQT due to an injury. But even that graduate had his jump wings.
eta: he was enlisted & didn't look old enough to have pre-dated the days of SQT.