dive doc
08-11-2008, 12:32 PM
This is a modified workout designed to replicate and help train some of the major muscle groups involved in the Coronado O-Course. Like most Crossfit Workouts, its a little tougher than it looks.
It makes for a good session, especially if you can get a couple of guys together to do it!!!
Recommended to be done at least once a week!!!
Post your time and comments!!!!!!
HooYah!!!!
O-Course PT
Start
20 Burpees
Parallel Bars
20 dips + *5 Burpees
Tires
25 Hops
Low Wall
**1 Muscle Up + 5 Burpees
High Wall
10 Towel Pull-ups + 5 Burpees
Barbed Wire
20 Pushups + 5 Burpees
Cargo Net
25 Towel Pull-ups + 5 Burpees
Balance Logs
***10 Swiss Ball Squats + 5 Burpees
Hooyah Logs
10 Lunges + 5 Burpees
Transfer Rope
*****10 Pull-ups (Lower your body with 1 arm) + 5 Burpees
Dirty Name
20 Jumping Squats + 5 Burpees
Hooyah Logs
10 Split Squats + 5 Burpees
Weaver
30 Rotation Pushups + 20 Lower Body Rotation + 5 Burpees
Burma Bridge
10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs
10 Step ups 24" + 5 Burpees
Tower + Slide for Life
25 Knees to Elbows + 25 Towel Pullups + 5 Burpees
Rope Swing + Monkey Bars
Hang from Towel 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires
25 Hops + 5 Burpees
Incline Wall
15 Dips + 5 Burpees
Spider Wall
20 Pullups + 25 Squats + 5 Burpees
Vaults
20 Dips + 25 Squats
Sprint to Finish
****10 Burpees
O-Course Pushups
50 Pushups
Repeat 1-3 times as necessary ;)
* Substitute 5 Burpees with 25 yard sprint
** Substitute 1 Muscle Up with 10 Pullups
*** Substitute 10 Swiss Ball Squats with 50 Squats
**** Substitute 10 Burpess with 50 yard sprint
***** Substitute 5 Pullups with 15' Rope Climb
It makes for a good session, especially if you can get a couple of guys together to do it!!!
Recommended to be done at least once a week!!!
Post your time and comments!!!!!!
HooYah!!!!
O-Course PT
Start
20 Burpees
Parallel Bars
20 dips + *5 Burpees
Tires
25 Hops
Low Wall
**1 Muscle Up + 5 Burpees
High Wall
10 Towel Pull-ups + 5 Burpees
Barbed Wire
20 Pushups + 5 Burpees
Cargo Net
25 Towel Pull-ups + 5 Burpees
Balance Logs
***10 Swiss Ball Squats + 5 Burpees
Hooyah Logs
10 Lunges + 5 Burpees
Transfer Rope
*****10 Pull-ups (Lower your body with 1 arm) + 5 Burpees
Dirty Name
20 Jumping Squats + 5 Burpees
Hooyah Logs
10 Split Squats + 5 Burpees
Weaver
30 Rotation Pushups + 20 Lower Body Rotation + 5 Burpees
Burma Bridge
10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs
10 Step ups 24" + 5 Burpees
Tower + Slide for Life
25 Knees to Elbows + 25 Towel Pullups + 5 Burpees
Rope Swing + Monkey Bars
Hang from Towel 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires
25 Hops + 5 Burpees
Incline Wall
15 Dips + 5 Burpees
Spider Wall
20 Pullups + 25 Squats + 5 Burpees
Vaults
20 Dips + 25 Squats
Sprint to Finish
****10 Burpees
O-Course Pushups
50 Pushups
Repeat 1-3 times as necessary ;)
* Substitute 5 Burpees with 25 yard sprint
** Substitute 1 Muscle Up with 10 Pullups
*** Substitute 10 Swiss Ball Squats with 50 Squats
**** Substitute 10 Burpess with 50 yard sprint
***** Substitute 5 Pullups with 15' Rope Climb