I have recently started using “Durability Training”, a term coined by the guys at www.SEALFit.com, to describe workouts that combine a series of movements that incorporate brute strength, strength endurance, cardiorespiratory endurance, and explosive power. Typically these sessions will be AMRAP (As Many Rounds/Reps As Possible) in 20-30 minutes with some rest built in, the idea is to get your body and mind used to “resting” while still performing work. This is the kind of training that prepares you for those days that suck. Whether you are staring at the business end of a 10,000 foot hoselay in the American River canyon or getting ready to make a lot of left turns on the way up a 110 floor staircase one thing is certain, work doesn’t even start until you get there. Try this on for size…


Assortment of Dumbbells suitable for 1 arm thrusters (shoot for ¼ body weight)

Hose packs, Bundles, or other odd object with a handle weighing 50-60 lbs

100 meter course preferably with a few obstacles (one or two stairs, a doorway etc. etc.)


After your warm up and strength session

AMRAP in 20

100m farmers walk with two hose packs

100m overhead carry with one hose pack (keep elbows locked out and shoulders elevated)

15 hip-thrusts (we have to sneak our glute training in wherever we can)

30 1 arm DB thrusters (15R 15 L)

15 clapping push ups

3 Responses to Durability

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Mobility WOD


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