PRT Navy 12 Week Land Based Program

Designed by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based training program is built specifically to help sailors excel in the Navy Physical Readiness Test (PRT). The program focuses on developing the strength, endurance, and conditioning required to maximize performance in push-ups, forearm plank, cardio events, and overall fitness standards.

Each week progresses with structured workouts that combine functional strength training, conditioning circuits, and targeted core development. The plan is designed to be completed without access to water-based training, making it accessible for sailors on deployment, stationed inland, or seeking a practical approach to improving PRT scores.

Key Features:

1. 12 weeks of progressive land-based training

2. Focus on Navy PRT test events: push-ups, plank, and cardio (run, bike, or row options)

3. Strength and conditioning workouts designed by Josh Bridges

4. Core-intensive programming to build endurance for sustained performance

5. Minimal equipment required, adaptable for any environment

Outcome:
By the end of the 12 weeks, sailors will build the strength, stamina, and resilience needed to not only meet but exceed Navy PRT standards while gaining the mental edge that Josh Bridges is known for.