December 9, 2016 at 2:57 pm #83966Richard VernettiKeymaster
Please post your numbers of perfect :
Push ups in 2 min
Air squats in 2 min.
Sit ups in 2 min.
Pull ups in one effort on the bar. ( if you come off the bar, your done)
1 mile run time in boots and BDU pants if you can.
Please watch these videos for Points of performance.
Post your scores here and our team will assess which WOD you should be doing.November 30, 2017 at 12:03 pm #86015John Steuterman, Jr.Participant
PST for Today: Pull ups/1; push ups/7; air squats/56; sit ups/ 47December 30, 2017 at 6:07 am #86169Oscar JensenParticipant
Is it ok to rest during the push ups for example in “down dog” position? Same question on the sit ups can you rest lying on your back or in the “up” position?February 24, 2018 at 1:32 pm #86382John Steuterman, Jr.Participant
A note to Coach Melanie: We are actively involved with our church and many of the meals are prepared with canola oil. I fear this is not where we need to be….any suggestions on changing the program..
John SApril 26, 2018 at 5:53 am #86610John BolinParticipant
I just jumped into the SOFWOD and found a new level of pain.
Today’s started with the PST 1/3/3 ladder going to 1-10-1. I got through it (had to rest for 30 secs at times in the the pushup and situp parts) but getting up to the 10 pullup, 30 push and 30 sit took a damn good 19 mins including my weak-ass rests panting on the asphalt. And then I had to go back down obviously.
My question is: how long could I ask real operators might take, on average workout, to complete the whole 1-10-1 part of the SOFWOD?
JJuly 9, 2018 at 1:31 pm #86973Michael GriffinParticipant
Hi – what is the standard rest time between exercises for the PST?
2 or 10 minutes?May 18, 2020 at 6:50 pm #89836Zeeshan MahmudParticipant
Same question as Oscar: are rests allowed? (High plank for push ups etc.)June 4, 2020 at 1:55 pm #89941Zeeshan MahmudParticipant
Zeeshan, if you are going to rest then clearly you are not at par with the minimum endurance needed for SEALFit.
“Only losers rest.” -Goggins
Okay I made that up.October 25, 2020 at 5:20 pm #90697Chris HoustonParticipant
Max pst 2 min
Pullup-10 /1:48second on bar
Mi-7:28February 1, 2021 at 1:50 am #91220Aaron DuncanParticipant
I was inspired by the Sealfit newsletter today and thought new month, let’s benchmark my PST scores, so here is todays effort.
Push Up – 40 – Resting in plank when needed
Sit Up – 51 – Crossfit style butterfly sit ups with ab mat behind my back, touch fingers in front of toes
Air Squat – 75
Pull Up – 6 – Dead hang
1 Mile Run – 8:55 – In normaly gym gear.
Due to various injuries last year, I am only back into training just before Christmas, so am working through the Sealfit On Ramp Program.
Reasonably happy with those scores, but obvious I need to work on my strict pull ups. I would be really keen on any tips to improve my pull up score.
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