03.25.2014

IN-STATION DAY

GEAR REQUIRED: SLEDGEHAMMER & TIRE/LOG, #40 SANDBAG, JUMPROPE, PLACE TO RUN 50-100 FT.  

(1) 20-15-10:
Lunge holding #40 sandbag
Pushup
Double-Unders*
1 Minute "suicide" sprint

-REST 2 MINUTES-

(2) 5 rounds:

1 Minute Plank Walk-Up
1 Minute Seated Sled Pull**
1 Minute Sledgehammer strike

*Double-Unders: these will take a lot of practice.  You will probably have to space them out every 3-4 single-unders.  So jump one, two, three, double (jump higher and move the rope around twice).  Take as much time as you need to get the reps, but don't stop jumping, and don't take breaks!

**Seated Sled Pull- With your sled (or makeshift sled) and rope, sit flat on the ground with your legs spread about 45 degrees and pull the sled toward you.  If it gets to you and you have more time, get up, run to give yourself more room, and repeat.

NOTES: Today is the first work capacity day, and should take no more than 20-25 minutes of working time (depending on how long the first section takes you).  We will always try to keep the work to include mainly things commonly found in firehouses.  Some things will have to be made or purchased cheaply.  Please refer to this post for some ideas on makeshift items or cheap ways to purchase.  


 

 

 

Posted on March 18, 2014 .