Free Weekly Workout

Free Weekly WOD

  • Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 5x kipping pull ups, 10x push press (75#/55#), 10x dislocates.
  • Strength: Weighted chin up– 5-5-3-3-3-3-3-3. Last set should be a 3 RM for the day. Rest as needed between sets.
  • Stamina: 3 rounds, not timed: Max rep x DB floor press, palms in (Choose a weight you can perform 15-25 reps with), 12x strict ring rows (If these are easy for you, put on a weight vest or place a bumper plate on your stomach), 15x band pull aparts (Video Demo:
  • Work Capacity: Complete 4 rounds for time of:
    • 21x calories on rower
    • 15x deadball/stone to shoulder (100#/70#)
    • 9x toes to bar
    • *If you do not have a deadball/stone, then perform power cleans (155#/105#).
  • Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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