training corner

What is Post-SOP?

In the Durability portion of each SEALFIT WOD you will find this line: Hydrate and fuel within 30 minutes. Journal post training session SOP.. So what exactly is Post-SOP?

Coach Divine outlines exactly what it entails in this video.

Hooyah! Train hard.

What is Pre-SOP?

In the Baseline portion of each SEALFIT WOD you will find this line: Baseline: Pre-SOP and box breathing, then ROM Drills. So what exactly is Pre-SOP? It is a shortened form of pre-event (pre-training) standard operating procedure.

Coach Divine outlines exactly what it entails in this video.

Hooyah! Train hard.

Muscle Up

As we noted Muscle Ups play a big role in today’s OPWOD. Here Coach Adam and Coach John take you through the points of performance.


Here are some of the elements of the Muscle up broken down:

 -Start with arms fully locked out at the bottom position (false grip optional, use if you are new to the movement)

 -Begin a kip and think about bringing your hips to the rings
 -Pull through (do a giant sit up) while keeping arms close together, catching yourself in the bottom of a ring dip position.
 -Push yourself up (perform a ring dip) until arms are fully locked out.

Adam and John go through more detailed information on getting your Muscle Up in this video.

If you have the strength for three dead hang pull ups and three ring dips, you should have the strength to do a muscle up. If not, then you should be working on those skills.

Prowler Sprints

Prowler Sprints are in today’s WOD so we thought we would run through them with you. Coach John and Mike show you the proper form.

If you don’t have a sled, you substitute with pushing something heavy (like a car or truck), buddy pulls, or steep incline hill sprints.

If you really want to geek out, check out the modifications Coach Shane made to our GHDs to turn them into sleds.
ghd sled

Training for LogPT

Log PT is an incredible powerful teamwork training tool, when taught safely.  Like any physical challenge, it can be trained.  Check out this advice from Coach John on how you can prepare for Log PT.