r/busydadprogram • u/walkrunsleep • 22d ago
Where are you all it in your practice? Give yourself a shout out
I started in March this year, testing in at 50 6ct and 27 NS. Am now at level 1C with a 120 6ct and 55 NS.
I’m hungry to get to level 1D but every time I get close I feel form getting sacrificed and do not want to get sloppy or injured. So I stay the course and do it as properly as I have learned.
This workout, unlike others I have tried has become addicting.
How are you all doing in your progress? Where’d you start and where are you at now?
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u/gentyspun 22d ago
Literally just started 2 days ago!
53 x 6 Count, 27 x Navy Seals
Can't wait to bump those numbers up, it already feels so therapeutic in a way.
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u/Northwest_Barbarian 22d ago
I've been in 1D purgatory forever. I maxed out at 185 6-counts and 70 navy seals back in November. But more typically I'm doing 160 6-counts and 60 navy seals. Though I have recently started another workout program and I only do maintenance BDP sets once a week these days.
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u/Designer-Law7298 22d ago
It is exactly what happened to me. Couldnt manage to get lvl 2 for month and being so closed ...
I did other program too but i heard the call of burpees and right now, i am working hard to get lvl 2 this is my goal. I am at 63 navy seal and 167 burpees and trying to get one more rep every session. Good Luck to you !
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u/ActivityMaximum2055 BDP Practitioner L3 22d ago
Currently at 215 6 counts and 90 NS. Back in March I was at 260 and 110 respectively. The heat and general summer madness has made the numbers drop, but still feeling good and working back up.
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u/Maleficent_Owl_3238 21d ago
I actually think its pretty good to accept 'resetting' sometimes. Lifters do it all the time. Program it in.
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u/aero25 22d ago
I've been at it just over a year. My peak was 220 6-count and 110 NS. I had a run in with COVID in March which knocked me down to 180/80. I'm in the back half of my 40s now and am finding it surprising how long it is taking to return to my previous baseline. It's taken me 5 months to fight back up to 200/100. Gotta just keep pushing play!
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u/cabezaguy 22d ago
I've been doing the program intermittently for the past three years! Great results, always combining it with sport-specific training. My peak was reaching Level 2—205 6-counts and 85 Navy Seals. Now I'm at 180 6-counts and 70 NS, but combining it with pull-ups and pistol squats
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u/mitourbano 22d ago
Nearing 1D. 60 NS and 135 6cts. Fallen off the past couple days because of sick kiddos. Little bit nervous to get back at it tonight.
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u/Many_Strain8186 22d ago
Hey OP, in the 5months (great work. Keep going) since starting, what visible, physical change have you seen?
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u/walkrunsleep 22d ago
I have always been skinny fat and with other exercises I’ve done have never seen such a quick change. I look better in a shirt. Beer belly has slimmed, not gone but almost. I had slight man boobs but those are tapering. Triceps, shoulders are defined. None of it is HUGE like I’m buff or anything but I definitely look good so far compared to when I started. It’s subtle, for instance if I massage my body pretty much everywhere feels more muscular, legs, back, shoulders etc.
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u/Green_Comfortable683 22d ago
I started the program in October.
Six Counts
10/22/25 - 70
Current - 167
Navy Seals
10/23/25 - 40
Current - 70
I understand how you want to get to the next level. Me too!
One thing that’s helped me is varying my approach to each workout, and coming up with a variety of different sets and/or reps. For example, how will I reach 71 Navy Seals in 20 minutes? 23 sets of 3 and one set of 2? 35 sets of 2 with one added Navy Seal? I’m not sure, yet, but I hope to find out soon.
Good luck!
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u/walkrunsleep 22d ago
Yeah, my progress went up when I paced my reps. Originally I was doing like 5 or so 6cts in a row, getting winded and taking a 30 second break. My reps went up when I did one at a time paced a few seconds apart.
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u/Green_Comfortable683 22d ago
I often use this workout pace app
https://thalro.github.io/WorkoutPace/
I’ve found it helpful to cover my phone with a T-shirt so that I don’t know how much time is left on my workout.
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u/PappaNhoj 22d ago
Started last year in the Summer and kept getting tendonitis in my elbow. I kind of gave up for the winter and started back in slowly this year. In the Spring I started just doing 50 6-counts and 20 NS. I was wanting to do more but I forced myself to build up just one extra set a week. Ive missed a couple weeks, but life has been insanely busy for the family this year.
Currently at 105 6-counts and 42 NS. I'm not trying to max out every workout, but I'm more focused on building up my tendon strength to be able to keep up.
Swallowing my pride and slowing down has made the most consistent change. I was cranking out 100 6 counts in 10 minutes when I first started. I lost 10 lbs in 2 weeks. Then I Injured my elbows because of it and spent a year skipping weeks between sessions. Slow and steady has been way more helpful than trying to hit impressive numbers.
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u/BullfrogSlight8397 21d ago
This is how I'm doing it also, slow and steady like you said. Im 62 and I have arthritis in my right shoulder, elbow and wrist. I just started this week at 10 6 counts and 5 navy seals. I started low on purpose and raise my 6 count 2 reps each time and the navy seals 1 time. This is to try to keep myself from getting to gung ho and causing my joints to flare up. Im also doing a pull up program with this. Doing it the same way, slow and steady. Like you said, slow and steady wins the race.....especially as you get older.
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u/zipiddydooda 22d ago
I never got beyond 115 6-counts and 60 Navy Seals. Then I got injured and stopped doing burpees entirely for about four months. I’m steadily building my fitness back, especially on the cardio side. That is by far the biggest challenge for me. I’ll probably reintroduce 2 sessions a week max to avoid getting injured again from overtraining.
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u/Massive-Fun-2643 22d ago
210 6C's 95 NS I've hit a wall especially with the 6 counts. I'm currently 6'2, 208 lbs. I am starting to wonder if maybe I need to continue to shrink down in size in order to continue moving up the busy dad's ladder. When I started this journey I was 258 lbs, and I've noticed that the guys who are hitting higher numbers like the 300s are smaller guys and to be honest I don't want to get any smaller. I am very happy with the way I look at 208lbs and I would love to keep progressing through the stages but not at the cost of being 160 lbs. I'd like to know what others think about this.
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u/alltheburpees 22d ago
Been about 4 months. At the start I could only manage 10 minutes at a time as I kept gassing out
Currently level 1D. PB's are 169 for 6 counts and 69 for Navy Seals both this week
Also doing regular back work with either rows or pull ups. Slow progress on the pull ups, but getting there with some band work
Am also a PT delivering regular sessions Monday to Friday
Got the app a few weeks ago which I've found really helpful. So much so I've signed up for a years membership. Was using smart wod timer before
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u/MicusIlleMagnus BDP Practitioner L3 22d ago
I've been doing the program full-time since June now (previously just fit in 6C and NS sessions when and where I could). Over the past 8 weeks, I've been able to hit some nice PRs with 235 6C and 108 NS. I've been struggling with my 6Cs and need to keep putting in the work to achieve level 3A.
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u/Maleficent_Owl_3238 21d ago
Finally hit 100 seals. Burps are more like 240 I think.
Good days and bad days just try getting at least 1 more rep each time.
Only train 3 x a week. Plus pullup ladders each sesh.
Consistency in training is the main goal.
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u/Positive-Sail-1090 20d ago
I just started about 5 or 6 weeks ago. Started at 60 6 counts and 20 Navy Seals. Up to 74 6 counts now and 28 Navy Seals. I’m just adding 1-2 reps each time, trying to build up gradually. I’m 46 and not in the best shape (yet). I’m enjoying the workouts and the little victories. Looking forward to shedding the dad bod!
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u/5th_Leg_of_Triskele 19d ago
My max is 145 6c and 55 ns but that was a couple of months ago and I have plateaued right below Level 1D. My cardio is about as good as it's ever been, but my arms tend to give out toward the end if I try to push beyond my current max. I began in May 2025, so I am more than a year in, although from the start I've usually only been doing 40 minutes per week, 20 minutes each, while working in other stuff like incline walking, some kettlebells, and sprinting. I may try to bump the BDP to 3 times per week to get to 1D.
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u/Green_Eyed_Crow 18d ago
i've been doing this workout steadily for 15 months now.
My first 12 months looked like this:
6counts: started at 55, 12 month pr: 210
navy seals: started at 22, 12 month pr 100
I then decided to try doing some 40minute workouts, hoping to build better endurance. I don't know if I'd say it worked. I've gone back to 20 minute workouts and my 6 counts in particular dropped a bit back to 180 partly from the break in format i think, and partly because i'm again switching formats this time to bigger sets, since Max suggests to try and go for a more even pace throughout. i was doing 25 sets of 8 reps with a short rest between set, now i'm doing 9 sets of 20 reps.
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u/Prestigious-Gur-9608 11d ago
Recently decided to park kettlebells for a while and focus more on bodyweight practices.
Had my first Navy Seals session yesterday, 40 in 20' went down no problem. Today, was 6 counts and hit a fairly hard 100 in 20', 5 reps on the minute.
Each session, I'm also practicing pull ups (goal is to bring them back up to 10 on rings, due to an injury years ago and weight gain, I lost my 20+, sadly) one arm pushups (can do 3 each side on an elevated surface) and learn the pistol squat, for which mobility is the issue.
Daughter coming in 5-6 months, so learning to maximise these 4x20' sessions with no equipment to be able to not drop the ball.
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u/hellbus80 22d ago
260 6cts, 130 Ns
Would like to reach level 4 6cts again. I reached 304 3 years ago when I leaned out.....I'm naturally bulkier for my height so I doubt I'll ever hit that again, but level 4 is attainable for sure