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Friday, 02.05.10: Big Time

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HALO shirts for $10 (Coupon code "10dollars")

Warm Up:  Fran Lite:  21-15-9 Thrusters (65#), Pull-ups

Strength:   Work to 3 RM Squat Clean and Jerk

Work Capacity (Intensity):

3 minutes max effort of the following exercises:  Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)

Stamina:  5 Rounds:

3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers

Durability / Awareness:  3 rounds:  20 x GHD situps, 20 x GHD Back Extensions.  Stretch btwn rounds.

Notes: Equipment required: Oly bar, pull-up bar, wall ball, box jump, GHD.

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THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

If  you are new to this style of training, please use our  Online Coaching

 

11 Comments:

1. Yes. Can't wait.
Comment by Jake — February 5, 2010 at 12:11am
2. prob a dumb question but i need to ask. i know alot of Marines, Soldiers and other civilians follow this program but are there any SEAL guys actually doing this or is this a SEAL type program for everyone else? not disrespecting anyone its a great amazing program but i was just wondering
Comment by question man — February 5, 2010 at 12:20am
3. I've watched a "SEAL guy" suffer through it many times haha
Comment by Ian — February 5, 2010 at 12:44am
4. i too was curious as to how many operators follow these wods. Whatever the case they sure do kick my a** like no other and i will continue following them. This wod will be a killer. I will most likely do the work cap after the stamina. i dont think ill be able to move much after those max effort rounds.
Comment by jason — February 5, 2010 at 12:48am
5. With the work cap being before the stamina, I makes the workout more than just physical and delivers a more powerful mental aspect as you have to want it and push through the stamina. As with all these though, listen to your body and scale when needed.
Comment by Ian — February 5, 2010 at 9:01am
6. Great WOD - this is by far my favorite of 2010. Thanks Mark!
Comment by TSSA — February 5, 2010 at 9:47am
7. I am not an operator as of yet, but this is part of my training for BUD/S.
Comment by dvabulas — February 5, 2010 at 1:16pm
8. Ok guys i need help. Im currently joining football because it is good at teamwork skills plus taking pain from the hits cant be too bad either. Coach has us in the weight room Monday and Thursday. Im going to do SEALfit Saturday, and am considering doing it Wednesday. The Question is, If i do SEALfit Wednesday, will i be overtraining or will it be smart? Thanks. Any info will be helpful.
Comment by Blake — February 5, 2010 at 5:36pm
9. Blake - depends on way too many variables to give a good answer over the internet. If you have a good coach just do what he says.
Comment by Deadly Nedly — February 6, 2010 at 4:35am
10. Blake, if you are in highschool you probably should not be doing sealfit. Its really a great super-fast way for you to over train and injure yourself. This shit is not for beginners, no offense. Listen to your coach, and have fun training to jack people up on the field. Save Sealfit for a few years down the road.
Comment by Tyler — February 6, 2010 at 11:28am
11. I have a buddy who I talk too who currently finishing up 2nd Phase. I told him about these workouts and he believes they are perfect for training to perform in BUDs.
Comment by Braydon — February 7, 2010 at 7:20pm

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