Durability WOD

Here is sample WOD (Workout Of the Day) I just ran the guys through. The events and times will differ based on the layout of your training ground and the implements you have available but the idea is to create about an hour of work/rest and have some fun. We started with a 800m warm up lap then ran through Kstar’s Mobility WOD (check it out HERE).

Next up was a short metcon to simulate the adrenaline rush and inevitable crash of the initial attack;

100m run (50m out and back) and 8 burpees for 8 rounds with a ten minute time cap.

Then fifteen minutes of rest (rehab).

Next we split up to compete as Engine Companies. Each Company was given;

1200′ of 1 1/2″ in packs

1 – 8 lb sledge-hammer

1 wheel barrow

The hose packs and the sledge were staged at the top of a near vertical embankment with the wheel barrows at the bottom. Each team scrambled to the top of the bank, retrieved all of the gear, loaded what they could into the wheel barrow and sprinted it 200m. Once the whole team reached the designated spot, with all the gear, they completed 120 overhead sledge-hammer blows (wood chopping type movement) on a stump. After the hammer blows the team sprinted their wheelbarrow and all of the gear 400m up a pretty steep, winding incline to the finish line where they were met by a Steno pad with 2 basic math equations (multiplication, addition etc.). The first team to solve both problems correctly won.

It proved to be an excellent work out and a good bit of fun…

2 Responses to Durability WOD

  1. Ryan Grebe says:

    Hey Chief,
    Good site..

    I have been off an on with the crossfit and the MDA/Primal Blueprint lifestyle for the last 2 years or so. Whats your best tip for staying consistent? This has been my biggest problem the whole time. I get really into it and then fall off for a bit..over and over..I seem to be so hard on myself if I miss a few days that it hurts me more than just getting right back to it. It is especially hard when I have to workout alone. Being at a one engine house with older captains that don’t want to do these workouts makes it a bit harder as well. What tools are helpful to keeping the motivation and allowing yourself to make a mistake here and there?

    Ryan Grebe
    FAE – SLU
    Avila Beach

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