Schmalls Workout
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then…
Run 800 meters
*substitute as needed
**If no kettlebells then use sandbag or rucksack (military backpack).
Post time to comments.
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
July 27, 2015 @ 7:24 am
Run 800 meters
2 Rounds:
50 Burpees
40 Jumping Pull-Ups
30 One-legged squats
20 Kettlebell swings (35#)
10 Handstand push-ups (modified)
Run 800 meters
Time: 32:23
July 27, 2015 @ 7:54 am
Did this before, during and after working with trainer today. Run, assisted pull-ups, kettle bell swings as indicated – substitute for burpees, one legged squats and hand stand push-ups the following, 90 walking lunges, 60 side step squats, 60 single leg toe touch, (30 each leg) 60 lunges stepping at an angle to each side. Finish with the run. Turned off my time but this took 1 hour 43 minutes.
July 27, 2015 @ 10:47 am
Mods:
– Substituted regular air squats for one-legged squats but doubled the reps to 60.
– Did 20 strict dead hang pull-ups (broken into three sets) and then assisted pull-ups for the remainder.
– Im out of town with the kids on vacation so no kettlebell or rucksack. Sub’d 50 sit-ups with legs in butterfly position.
– Could only do 3 handstand push-ups. Did handstand holds for the remainder.
TOTAL TIME: 48:04
July 27, 2015 @ 3:16 pm
37:07 35# kb, lightest band for pistols (balance issue), and strict attempt at handstand push-ups
July 27, 2015 @ 4:39 pm
Schmalls – 61 minutes.
July 27, 2015 @ 5:03 pm
My two boys and I started this together and we finished together. Sharing apparatuses made for some logistical moves but secured in an hour and 42 minutes with a 50# sand bag, Aussie Pullups and a modified version of handstand presses.
July 27, 2015 @ 6:20 pm
Schmalls WOD complete 42:46. Used a 50lb kb. Ended up running about 1000m on the runs.
July 27, 2015 @ 8:53 pm
56:42
July 27, 2015 @ 9:23 pm
Completed Scmalls WOD in 42:30 broke middle pt into four even rounds.
800M Run then (times four)
25 burpees
20 pull ups
15 one legged squats
10 20lb. Kb swings
5 pike pushups (still don’t have that handstand yet)
800M Run
Thanks Coach Mcleod for a great system of WOD’S. They are well placed to continually challenge the body through the mind!
July 27, 2015 @ 10:43 pm
1h 5min as prescribed. Must do again
July 28, 2015 @ 12:30 am
SEALFIT onramp workout
baseline – 3 rounds:
row 60 sec
10 box jumps
10 push jerk (barbell)
10 dips
strength –
push jerk x1 + split jerk x1… 7 rounds (top wt. 160 lb)
work capacity –
every 2 minutes, for 10 rounds:
5 burpees
10 KB swing (53#)
15 air squat
Finish with 15 minute walk, stretches.
July 28, 2015 @ 7:50 am
Ruck today – 5kms/ 30 lbs. Plus 30 push-ups.
July 28, 2015 @ 8:43 am
SealGrinder PT Warmup 30 minutes
Schmalls WOD (modified)
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
60 air squats
20 Kettlebell swings, 50 lb
30 pushups
Then…
Run 800 meters
Time: 42:21
July 28, 2015 @ 4:44 pm
52m49 seconds
July 28, 2015 @ 11:24 pm
Got my butt kicked today, great workout. WOD complete in 50:35. 1/2 mile X 2, 50 X 2 burpees, 40 X 2 pull ups (band assisted), 30 X 2 one-legged squats (had trouble going all the way down, balance and joint pain), 20 X 2 KB swings with 55 lb kettlebell, handstand hold X 2 (was able to do 10 quasi-pushups with about 2-3 inches of movement each time – I felt like that guy on Mexican game show that did “138” push ups in a minute). Continue to work on pull-ups, 1 legged squats, farmers carry.
July 29, 2015 @ 1:03 pm
51:15, done
July 29, 2015 @ 6:56 pm
time of 30;19
My reply appears on my phone yet when I go on the website they dont show, so im reposting them
July 30, 2015 @ 4:37 pm
2rds.
1mi.
didn’t time it…
August 1, 2015 @ 6:12 pm
35:48 RX
August 19, 2015 @ 12:27 pm
35:30 for me