Workout of the Day – SEALfit WOD
Run 1 mile
75 Pullups
100 Pushups
125 Situps
150 air Squats
Run 1 mile
Advanced can scale up with weight vest if needed.
Intermediate can scale down with partitioned rounds or australian pull ups.
Beginners can cut in half or 2/3rds as needed
Post time below in comments.
I carry the Cold Steel 27TLT Recon I Tanto Point
SEALfit WOD complete in 51:15. Still having an issue increasing speed of running, but slowly working at it.
42 minutes
56:15 with 20lb vest.
Sealfit WOD completed in 46:15.
Greased the groove (12 sets as follows) on pull ups-12,11,10,9,8,7,6,5,4,3,2,1
Just thought it worth mentioning if anybody else (like me) feels a little intimidated when looking at completing 75 pull ups. Kept saying to myself; “which wolf are you feeding?”, untill it felt like i was on fire.
Partitioned rounds
Used aussie pull ups
1st mile 10 minutes
Wod 36 minutes
Last mile 13 minutes.
44:45
What I did:
1 Mile (6:59)
5 Rounds:
5 Pullups/Chinups —–(25)
25 Situps —– (125)
10 Rounds:
5 TRX Inverted Rows —– (50)
10 Push Ups —– (100)
15 Air Squats —- (150)
1 Mile (6:50)
Got all the reps in! Tough one, but enjoyed it.
Used a pyramid on the pull ups i.e. 1 up to 9 reps down to 4 reps.
Not sure if this was effective or not. Still need to kip on higher reps.
Straight thru on the rest of the exercises.
Time: 55:54
47.23
15 rds 5 pullups
10 rds of 10 pushups
5 rds of 25 situps
10 rds of 15 squats.
Odd breakup but worked for me
20# vest
After running 7,5K still did 36 minutes without a vest.
Biked 45 minutes. Knees were achy