(800) 675-TOUGH


Baseline:   ROM drills

En-Durability:  Run 10k

Alternate WOD:  Deck of Cards: 

Hearts = burpees.  Diamonds = Jumping Lunge.  Clubs = CrossFit push-ups.  Spades = Mountain Climbers.  Jokers = 400M run.  Do face value of card.  Jack is 11, Queen 12, King 13, Ace 15.

Notes:    New to SEALFIT?…read thisEquipment:  Running shoes or deck of cards.

Comments, suggestions, articles and pictures are welcome  - train hard and safe, and have fun  — Coach Divine

47 Responses to 10k

  • bravesfan says:

    do you guys think its a good idea to do both the wod and the alternate workout in one day?

  • seth says:

    what is the alternate workout?

  • c.warren says:

    Right above you, just look

  • Scourge07 (aka Colin M.) says:

    @ bravesfan

    It really depends on how you are feeling and what your training schedule this. That i

  • Anthony says:

    Hey guys sorry got a quick question and i cant find the answer – was wondering whats the difference

  • Robbert says:

    With à Crossfit pushup you release your hands from the floor at the bottom.

  • Nick says:

    How does the deck of cards work if you’re working out solo? Decide on a number of cards to select a

  • Scourge07 (aka Colin M.) says:

    Nick, you have to cycle through the entire 52 card deck. Each shape (hearts, clubs, etc.) represents

  • The Tyler says:

    Question Guys: What does 10K stand for?

  • twil says:

    10,000 miles or meters whatever you prefer

  • seth says:

    Where can i find the WOD i only see the alternate WOD?

  • The Tyler says:

    Oh Thanks Twil, I think I’ll run the 10,000 miles today.

    Seth, running 10k is the WOD, today is T

  • Princess says:

    Hi Team: Another blog you might be interested in: Glutamine: What Is It? How to Use It. http://www.tighbody

  • twil says:

    just got done with mine, pretty rough on the mental though just had to push through it.

  • dee says:

    Glutamine is nothing more than steroids. Bad for us seals.

  • The Tyler says:

    @15, you’re an idiot.

    @Twil, I’m still running mine, will check back in a few hours.

  • Gunnar Örn Gunnarsson says:

    Hi, what does WOD stand for? I know that it is the 10k or the deck of cards

  • nikolaj says:

    @ Tyler: 10K means according to the ISO standard 10.000 meters or just 10km..

  • Dhod says:

    10k= 6.2miles

  • Dhod says:

    Oh and I did yesterdays workout today, had to skip it had to much going on. I have a question for th

  • Deadly Nedly says:

    nikolaj – don’t try to dog out on the 10,000 mile run bro. None of us want to do it, but we don’t ma

  • Scourge07 (aka Colin M.) says:

    ^ Hahahah!!

  • bravesfan says:

    Hardest part? there was no hard part! Busted out that 10,000 mile run in under an hour. U g

  • nikolaj says:

    @ deadly – im a european – “we” have used the iso standards for about 50years americans are

  • The Tyler says:

    Ahhh, I guess you European’s are un accustomed to The Tyler’s brand of humor. I’m still running tha

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