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You are here: Home / Blog / Daily SGPT Content / Schmalls Workout

Schmalls Workout

July 26, 2018 by Brad 20 Comments

 

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.

Comments

  1. [email protected] says

    July 27, 2015 at 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

    Reply
  2. a1jeff says

    July 27, 2015 at 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.

    Reply
  3. Scott H says

    July 27, 2015 at 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

    Reply
  4. Andrew Sifain says

    July 27, 2015 at 3:16 pm

    37:07 35# kb, lightest band for pistols (balance issue), and strict attempt at handstand push-ups

    Reply
  5. Diana says

    July 27, 2015 at 4:39 pm

    Schmalls – 61 minutes.

    Reply
  6. Rob Burkett says

    July 27, 2015 at 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.

    Reply
  7. Dain says

    July 27, 2015 at 6:20 pm

    Schmalls WOD complete 42:46. Used a 50lb kb. Ended up running about 1000m on the runs.

    Reply
  8. Scotty Troxell says

    July 27, 2015 at 8:53 pm

    56:42

    Reply
  9. Robert Luschenat says

    July 27, 2015 at 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!

    Reply
  10. Alex says

    July 27, 2015 at 10:43 pm

    1h 5min as prescribed. Must do again

    Reply
  11. Brian D says

    July 28, 2015 at 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.

    Reply
  12. Nadine says

    July 28, 2015 at 7:50 am

    Ruck today – 5kms/ 30 lbs. Plus 30 push-ups.

    Reply
  13. Aaron R. says

    July 28, 2015 at 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

    Reply
  14. Keith Schmidt says

    July 28, 2015 at 4:44 pm

    52m49 seconds

    Reply
  15. Scott says

    July 28, 2015 at 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.

    Reply
  16. daniel camp says

    July 29, 2015 at 1:03 pm

    51:15, done

    Reply
  17. patrick m says

    July 29, 2015 at 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

    Reply
  18. Adam Landry says

    July 30, 2015 at 4:37 pm

    2rds.
    1mi.
    didn’t time it…

    Reply
  19. Steve Slama says

    August 1, 2015 at 6:12 pm

    35:48 RX

    Reply
  20. Matt says

    August 19, 2015 at 12:27 pm

    35:30 for me

    Reply

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