I put the new, tougher training format to the test today. Like I outlined yesterday, the program structure follows the SealFit method of 5 workout components.
Typically the local CF box already programs 2-3 of these parts and then a short second evening WOD can quickly complete the missing elements.
Today our local gym had an extensive mobility, baseline, strength and metcon session, so there were only 2 SealFit components left to add to them in the evening. All in all still should fit in a normal hour session if pressed for time. All components were as programmed today by the CFDV box or the SealFit main site.
Baseline: [CFDV]
– 15 minute mobility, ROM
– 400m run then 3 rounds of 5 pushups, 5 ring rows and 10 air squats
Strength: [CFDV]
– 5-3-3-3-1 Thrusters [95, 115, 135, 155, 165]
Work Capacity: [CFDV]
“Fran”
21-15-9
– thrusters 95lbs
– pull-ups
[6:45]
Stamina: [SEALFIT]
5 Rounds, not timed:
– 10x Back squat (115#)
– 25x 4-count mountain climbers
– 50m farmers carry (53#)
[9:30]
Durability: [SEALFIT]
10 Rounds for max distance – 60 second row, 60 seconds rest. 100x 4-count flutter kicks, 100x leg levers.
[2516 meters row]
