emom 15

EMOM 15
1. 50m Sprint swim*
2. 15x Gutter-ups
3. 25m UWC

*Change stroke every round; freestyle, breast, side stroke, etc.

The focus of this week’s WOD is speed in order to maximize recovery time; but remember distance speed must be obtained through form improvement and not at the expense of proper and efficient movement technique.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

12min amrap

12min AMRAP
2x 25m DB Walk (surface the DBs)
50m Sprint Swim

RX: 35/25

The focus of this week’s WOD is power and intensity. While recovery in between movements is always a priority, focus on how much power you can generate off the wall in your 50m sprint swim and the power needed to generate enough force to surface the DBs.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

spicy jelly fish

Spicy Jellyfish
- 3x 75m Freestyle, 50m Over/Under (3min intervals)
- 4x 50m Freestyle, U-Turn (2:30 interval)
- 5x 25m Freestyle, 25m UWC (2min interval)

The focus of this week’s WOD is economy of motion. Focus on efficient and effective movement to conserve energy, reduce drag, and maximize propulsion.

Program designed by: DEF Instructor @warren_dla

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

1omin amrap

10min AMRAP
- 25m Sprint Swim
- 5 Bobs
- 25m UWC

The focus of this week’s WOD is focus and awareness. Count and be aware how many breaths it takes you to recover after the 25m Sprint to be ready to do 5 consecutive bobs and how many breaths before you’re ready to do the 25m UWC. Can you challenge yourself to decrease the number of recovery breaths needed between each movement?

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

co2 apnea table

CO2 Apnea Table

Breath up: 2:00 min, 25m DB Walk
Breath up: 1:45 min, 25m DB Walk
Breath up: 1:30 min, 25m DB Walk
Breath up: 1:15 min, 25m DB Walk
Breath up: 1:00 min, 25m DB Walk
Breath up: 0:45 sec, 25m DB Walk
Breath up: 0:30 sec, 25m DB Walk
Breath up: 0:15 sec, 25m DB Walk

The focus of this week’s WOD is to enable the body to get used to high levels of carbon dioxide (CO2 tolerance). It does that by decreasing the resting time between fixed breath-hold periods. The duration of breath-hold should not be higher than 50% of your personal best and the table should consist of no more than 8 cycles. This workout was adapted from the free diving community. 🤿

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

water buffalo

“Water Buffalo”

25m UWC (before each set)
10-8-6-4-2 Alt DB Snatch, Bottom-outs

25m UWC (before each set)
10-8-6-4-2 Gutter-ups, Air squats, Push-ups

The focus of this week’s WOD is down regulating after the ground movements to prepare for the 25m underwater crossovers (UWC). Explore different breathing protocols to see what works for you. We recommend trying a 3sec nasal inhale, 3sec mouth exhale, 3sec nasal inhale, 5sec mouth exhale, and continuing the elongate the exhale as needed.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

adapt and overcome

“Adapt and Overcome”

AMRAP 20 Minutes

5x Gutter ups
1x U-turn
5x Bottom outs
1x Touch Dive
5x Bobs

Adaptive Modifications
Bottom Outs: Swap the out-of-water movement with a gutter up motion
Bobs: Use the wall/gutter to push down
Touch Dive: Swim 12.5m, dive, touch bottom, swim up and back

The focus of this week’s WOD is finding and understanding your limitations, if you need to adapt to modify and/or scale movements until you’re comfortable performing the full movement, do so. Once you found your limit, adapt, adjust, overcome.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

DEF Beginner and intermediate screeners

DEF Beginner Screener
- 10min tread
- 25m underwater crossover
- 25m 10lb brick tow
- Mask retrieval in 12ft

DEF Intermediate Screener
- 10min tread (hands out every other minute)
- 2x 25m underwater crossover in 2min
- 2x 25m 10lb brick tow in 2min
- 2x Mask retrieval in 12ft 2min

The focus of this week’s water confidence. Being able to conduct these movements back to back increases your chance of survivability in the water. This is represented by being able to stay on the surface without support, the ability to hold your breath and move efficiently through the water, ability to add weight/resistance and still move a distance in the water, and the ability to remain calm and relaxed while limiting your vision, breath, and range of motion in the arms.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

emom 24

EOMOM 24
- Figure 8
- 2x 25m UWC
- 10 bobs

EOMOM 24= Every other minute on the minute, or every 2min perform 1 movement for a total of

The focus of this week’s workout is down regulation of breath and mind to better prepare yourself for the next movement.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

thunder buddies

“Thunder Buddies”
Partner WOD

4 rounds for time
- 50m Each Sprint Swim (25m at a time)
- 50m Buddy Drag (shared, switch at 25m)
- 50m Leap Frog (shared)
- 10 alternating Burpee Bottom Outs (5 each)

Programmed by: DEF Instructors @warren_dla @torrieannebeing from @def_tribe_losalamitos

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

5 rounds for time

5 rounds for time
-25m Sprint Swim
-25m Underwater Crossover
-15 Gutter-ups
-20 Air Squats
-5 Burpee Bottoms Outs

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

DEF Complex 1

”DEF Complex 1”
5rds
1. 2x clapping push-ups
2. 2x jumping lunges
3. 2x jump squats
4. 1x Burpee into Dive
5. 1x 25m sprint
6. 2x gutter ups
7. 2x bottom outs
8. 1x 25m UWC
9. 1min rest

Programmed by: DEF Instructor @don.lives

Target time for each round is under 1:30min.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

DB CHIPPER FOR TIME

DB Chipper
For Time

10x DB Sumo DL High Pull
10x Alt DB Hang Snatch
200m DB Walk

10x DB Sumo DL High Pull
10x Alt DB Hang Snatch
150m DB Walk

10x DB Sumo DL High Pull
10x Alt DB Hang Snatch
100m DB Walk

10x DB Sumo DL High Pull
10x Alt DB Hang Snatch
50m DB Walk

Programmed by: DEF Instructor @don.lives
🏋🏻: @trugritfitness DBs

Take breaks as needed during the DB walks by placing the weights down, come to the surface, recover, and pick back up where you left off.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

BOBS

Bob Progression

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 5sec Bottom Pause

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 10sec Bottom Pause

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 15sec Bottom Pause

Programmed by: DEF Instructor @warren

If you don’t have access to a deep pool, try our Bob variations in a more shallow pool by touching your butt or chest on the pool floor.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Poseid0n’s Calling

“Poseidon’s Calling”
For Time:

(Ascending-Descending Ladder…)
* 2 bobs
* 25m freestyle swim
* 5 recovery breaths
* 25m underwater swim (8 second breath hold at the finish)
Then…
* 4 bobs
* 25m swim (Free - breathing every 3 strokes)
* 5 recovery breaths
* 25m underwater swim (6 second breath hold at the finish)
Then…
* 6 bobs
* 25m swim (Free - breathing every 3 strokes)
* 5 recovery breaths
* 25m underwater swim (4 second breath hold at the finish)
Then…
* 8 bobs*
* 25m swim (Free - breathing every 3 strokes)*
* 5 recovery breaths*
* 25m underwater swim (2 second breath hold at the finish)*
Then…
* Immediately run it back starting with the round of 6 bobs (descending the ladder)…

Programmed by: DEF Master Trainer @rick.briere

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

DEF INSTRUCTOR SCREENER

“DEF Instructor Screener”

300m Swim (under 6min)
50m Underwater Crossover
50m 10lb Brick Tow
5min of continuous Bobs (12ft)

DEF Instructor @peterbelden of @def_newportmesa currently holds the best time for the 300m Swim at 3:02, and good stroke count for the 50m UWC is around 8-10 strokes.

Every DEF Instructor must pass this screener to graduated from our Instructor Course. If you think you have what it takes, join our ranks at the next course, 2023 calendar is out now on our website. Link in BIO.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

4x4 Animal Style

“4x4 Animal Style”

4 rounds for time
12.5m Sprint Swim
12.5m Underwater Crossover
Surface DB
12.5m DB Tow
12.5m DB Carry

Programmed by: Senior Instructor @tyrus_griffin

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Five 8s

“Five 8s”
1 round for time
5x Figure 8

Target Time: 7min

Figure 8: Designate the “halfway” point of your pool, swim freestyle to that point, dive straight to the bottom, and finish the rest of the way underwater utilizing the keyhole stroke. Once you touch the other side of the wall, do the same thing going back. The full completion of this is 1 Figure Eight.

This week’s workout Wednesday consist of one simple but difficult pool movement, the Figure 8. At DEF we firmly believe that what you cant’t measure, you can’t improve. So give this simple yet challenging workout a try.
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Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Down with the deepness

“Down with the Deepness”

4 rounds for time
2x 4 Deeps (2x 25m)
10x DB Push Press
5x Underwater DB Jump Squats

RX: 35/25

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Brick Push Suicides

“Brick Push Suicides”
1 round for time

Line 1 -> 10x Gutter-ups
Line 2 -> 20x Air Squats
Line 3 -> 30x Push-ups
Line 4 -> 40x Lunges
Line 5 -> 10x Gutter-ups
Line 6 -> 20x Air Squats
Line 7 -> 30x Push-ups
Line 8 -> 40x Lunges
Brick tow 25 back

*Divide the pool into 8 sections, typically by the 8 lane lines for a 25m width pool. Jump in with the brick and leave the brick on Line 1, swim back to the surface pool side and perform 10x Gutter-ups. Dive down to Line 1 and push the brick on the pool floor to Line 2, swim back to the surface pool side and perform 20x Air Squats. Dive down to Line 2 and push the brick on the pool floor to Line 3, swim back to the surface pool side and perform 30x Push-ups, continue until you’ve reached Line 8, surface the brick and tow it back to the original starting point.

Programmed by: DEF Senior Instructor @tyrus_griffin

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.