Every few months I reflect on programming. Especially in the summer months when travel requires dropping in to several boxes and taking programming off the web.
SealFit’s 3 heavy, 3 lighter day setup is the toughest out there. In many ways it can provide a general framework for all advanced programming.
The structure allows for CF WODs to be easily integrated into it but also adds the extra push especially in stamina and endurance where the average 10-15 minute WODs fall short for me.
To summarize the detailed SealFit program by Mark Divine – here is a way to put it to work next to the normal daily WOD:
Monday / Wednesday / Friday
– Strength, Stamina (AM) [load and volume – not timed]
– Work Capacity (timed) / Durability (not timed) (PM) [CF Metcon, CF Endurance]
Tuesday / Thursday / Saturday
– CF Regular WOD or Endurance
Sunday
– Recovery
For example, on Monday, Wednesday or Friday I can take the CF WOD as programmed by the local box and augment the pieces missing. If it was Metcon with some lifts then later I can add some Durability and Stamina sections to make it a full SealFit day.
Today’s WOD augmented with SealFit
Baseline:
[SealFit] 30-20-10 reps of Wall ball, sit up [3:48]
Work Capacity:
[SealFit] “Trevor” [25% of the volume of the team of 4 version]
* 75x pull ups
* 100x push ups
* 125x sit ups
* 150x squats
[15:18]
Durability:
[CF Endurance] 60 minutes mountain biking in Ridley Park (below)
