All of us have done long WODs. Whether running Murph with a weight vest, doing the back to back WODs for our ‘heavy’ days or adding endurance to our normal workouts.
It wasn’t until I got to know the SealFit approach did I realize that the Long WODs are not a drawn-out-forever-Fran. Hint: that would be bad and counterproductive.
Well designed double WODs, 60-90-min WODs or structured workouts (SealFit) take us on a journey of low, medium and high intensity workouts across all metabolic pathways and muscle groups.
Before starting the Long WOD we have to ask the most important questions: how will I warm up and when will I recover. And schedule both.
In SealFit the warmup (Baseline) and Recovery (Durabilty) is partially integrated in the workouts but given the length additional time and mobility may be needed afterwards.
The typical SealFit Long WOD sequence is:
– Baseline (Warmup) about 10-15 minutes – low intensity
– Strength – 10-15 minutes – medium intensity
– Stamina – 10-20 minutes – volume centric – medium intensity
– Work Capacity (MetCon) – 10-20 minutes – high intensity
– Durability (Mobility)- 20-30 minutes – low intensity
Baseline [SFIT]
Run 800m, then
30-20-10 reps of
– wall ball
– KB swing.
Strength: [RXTW]
Snatch – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.
Stamina: [RXTW]
Chipper, not timed:
– 50x Snatches (75#-95#)
– 75x box jumps (24in/20in),
– 400m farmers carry (55#/35#).
Work Capacity: [SFIT]
Complete 5 rounds of the following:
* 10x 1 arm KB snatch – 5 each side (40#)
* 20 x wall ball sit-ups
* 30x air squats
[11:27]
Durability: [SFIT]
5k row
3 Rounds
– 10x 1-arm WTD sit ups (16kg/12kg KB)
– 10x Russian twist each side (25#)
