Training: DojoFit
Baseline + Warm up:
ROM Drills ~5minutes
Fight Gone Bad (adapted):
5 rounds
5x Thrusters #95
5x Sumo Deadlift #95
5x Box Jumps
100x Jump Rope Singles
Durability:
3x Prowler Push
Stretch + Hydrate & Fuel
Training: DojoFit
Baseline:
ROM Drills ~10minutes
Warm up:
20x push-ups
20x sit-ups
20x air squats
10x walking lunges (x2)
10x pull-ups
Strength:
Hang clean 10x barbell only (45#/35#)
Hang clean – set up to 1RM [record your #]
Hang clean – 3 reps x 10 sets at 65% of 1RM
Work Capacity:
Fight Gone Bad!
3 rounds of 1:00 AMRAP sets of each listed movement:
Thrusters (dumbbell or barbell 45#/20#)
Sumo deadlift high-pull, #75 (Reps)
Box Jump, 20″ box (Reps)
Push-press, #75 (Reps)
Double unders (Reps)
3x Prowler push, Farmer’s carry/walk 75#
Durability:
Stretch + Hydrate & Fuel
Training: SealFit
Baseline:
ROM Drills ~10minutes
500m row
Strength:
5 rounds – 5x zercher squats, 5x hang push jerks, 5x pushups
(start at 45#/25# then increase 10# every round)
Work Capacity:
400m run
15x ground to overhead (105#/135#)
400m run
Durability:
Fight Gone Bad – x3 rounds
Wall-ball, 20 pound ball, 10 ft target (Max Reps in 1:00)
Sumo deadlift high-pull, #75 (Max Reps in 1:00)
Box Jump, 20” box (Max Reps in 1:00)
Push-press, #75 (Max Reps in 1:00)
Stretch + Hydrate & Fuel
Training
Fight Gone Bad!
3 Rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, #75 (Reps)
Box Jump, 20″ box (Reps)
Push-press, #75 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
If you need time, set it for whatever you need for changing stations.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
Our scores were:
Gene = 188
Giovanni = 183
Pre workout and Post workout we ran with rucks + 2 brick weight. Ran to the gym then ran from gym to the State House x3 runs up the steps then back to the garage. ~1.5 miles