1/19

Warm Up

2x Figure Eight
Bobs 5,10,15 Second Hold At the Bottom

WOD

20 Minute As Many Rounds As Possible

The purpose of this workout is to increase the amount of time underneath, safely. Really focusing on, on demand relaxation, and increasing CO2 tolerance.

5 Bobs w/ a front flip
5 Burpee Bottom Outs
25 M U-Boat
25 M Swim, 3 recovery breaths, into a 25 M Underwater Crossover

Definition of Bob w/ a front flip: Complete a bob, with your hands behind your back. As you sink down to the bottom of the pool deck, allow your feet to touch the bottom, do a front flip. Once your feet touches the bottom, push off the floor back to the top.

Definition of Burpee Bottom Out: Start outside facing the pool. Complete a burpee, and observing the pool ensuring no one is below, jump into the pool feet first. Touch the bottom of the pool deck with both hands, and shoot back up to the surface. Get back out, that is 1 Burpee Bottom Out.

Definition of a U-Boat: Staying parallel to the bottom of the pool, feet facing the direction you’re going out and up. Using only your arms, in a S-Motion propel yourself forward.

- 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 comes first. Buddy system is always in effect.

Think you can hang with the DEF crew…? Check out a session, and check out our
@competitioncorner page to see our top athlete’s times on these workouts.