Scrandaddy Suckfest
OBJ: High intensity Work capacity with total recovery between circuits
Warmup: 3rds
400m run
10x pushups
10x situps
10x hip swivel
10x shoulder dislocates
1) For time
41x Thrusters at 85/45
4x SBGU at 80/60
4x Tire Flip
41x Swing 50/20
2) For time
200m run
41x burpee
200m run
3) Team Relay Race
34x ball slams each man, two teams
Comments:
Scranton Twohey turns 41 today. Had a great turnout at the gym for a hard session followed by some BBQ and Mad Max on the projector. Scranton being more of a power athlete loves the short intense sessions. Since todays training was more for fun and we had a larger group than normal I programmed short, very intense, max effort sessions allowing full recovery between.
This format is very similar Crossfit WODS. We never program WCAP sessions less than 10 minutes and I def noticed it during todays session. Taking it all the way to that redline is something I am missing in my programming. I finished all of these sessions in less than 5 minutes unbroken. We didn't even have a timer going but they were short and intense. I had a very fit training partner there and he made me push harder than normal and actually beat me on the 2nd circuit.
I think in real world scenarios taking it to the absolute redline is questionable. You never know what will come next........... another attacker, insurgent, or an unexpected obstacle during a rescue. If you are fighting for your life take it to whatever level is necessary to survive but always keep in mind that you may have to fight again, and even a 3rd time.
Make sure to train all durations of wcap. You never know how long the fight will last.