WODdoc Tactical Workout of The Week

Welcome to the first WDT - Workout of the week posting. Here we will post weekly workouts released every WEDNESDAY! Some workouts will be firearms only, some fitness only, but most a combination of the two. I know not everyone has a range they can run and gun on so don't worry... Workouts of the Week will have live-fire and dry-fire options.

Things WDT Recommends

If you are going to participate in WDT Workouts of the Week I suggest you invest in the following. These are the items I specifically use and train with. I know they work and that's why I suggest them. However feel free to purchase whatever similar ones you like:

1. Pink Rhino - 9mm Laser Cartridge - this is a laser cartridge that is placed into your pistol and provides a momentary red laser flash when you pull the trigger.

2. TARYAG - 223/55.6 Laser Cartridge - same as the above laser cartage but in rifle caliber. I have tried several of these and this is the one I found works the best.

3. G-site Laser Training App - This is the app I use to record and objectively tract all my dry fire training.

4. WDT - Workout of the Week Dry-Fire Target

**You can find video of how to properly use these products under the "LEARN"

section of this page.

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Think of this week's workout as an intro to firearms and fitness. I am going to start out with very simple workouts that have low barriers to entry. Simple does not necessarily translate too easily. Have fun!

Warm-up

1 mile jog - conversational pace.

3 Rounds

10 Heaven/Hells

10 Oblique Side Bends / Side

10 Trunk Twists

*Heaven/Hell - take a breath in, reach for the sky - breath out as you reach for your toes; that's 1 rep)

Death By Squats and Pushups

This is a dryfire only workout! Please click here to download the target used in this workout.

Complete the following:

minute 1 - 2 squats 2 dry-fires

minute 2 - 4 squats 4 dry-fires

minute 3 - 6 squats 6 dry-fires

Continue to add 2 squats and dry-fires each minute until you are not able to complete the work within the 1 minute time frame.

Dry-fire shots are to be taken at the large bottom box of the required target.

Target distance 10 feet

Score+Misses: Record completed work + misses (example: 16 squats in round of 16 and 12 dry-fires + 10 misses = 16/12 + 10.

Rest 5 mins

Complete the following:

minute 1 - 2 push-ups 2 dry-fires

minute 2 - 4 push-ups 4 dry-fires

minute 3 - 6 push-ups 6 dry-fires

Continue to add 2 push-ups and dry-fires each minute until you are not able to complete the work within the 1 minute time frame.

Dry-fire shots are to be taken at the large bottom box of the required target.

Target distance 10 feet

Score+Misses: Record completed work + misses (example: 10 push-ups in round of 10 and 9 dry-fires + 10 misses = 10/9 + 10.

Have fun and post your scores when complete!

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