Tuesday 3 October 2006: CONDITIONING


Today's workout uses 30/30 work intervals (30seconds work, 30seconds rest, repeat for time allotted).


  • 10 minutes - 30/30 Jump Rope or Jumping Jacks
  • 10 minutes - 30/30 Burpees


  • 10 minutes - 30/30 Jump Rope or Jumping Jacks
  • 10 minutes - 30/30 Squat Thrusts


  • 10 minutes - 30/30 Jump Rope or Jumping Jacks
  • 10 minutes - 30/30 Half Squats

To do a Half-Squat:(1) Stand with feet approximately shoulder-width apart, arms in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground and/or your elbows touch your knees, (3) Stand up straight.

To do a Squat Thrust:(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.

To do a Burpee:Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can.

Post results to Comments.


Anonymous said...

Did as written.

30/30 Jump Rope
30/30 Half Squats.

I did 10 squats every 30 seconds. I haven't exercised my legs much lately so I'm starting slowly. The last few sets were tough!


jim said...

The following numbers represent the minimum performed over all the intervals.

Jumping jacks: 25
Squat thrusts: 8

Jim M

JME said...

You guys are doing great. Keep up the good work!


davidd said...

as written
35 jacks at a time,
10x2 ST


Mark said...

Sorry, I haven´t had access to a computer for a few days, though I´ve been training. On Tuesday I did

Lunge 10
Heel raise 10
Squat 10

for 13 rounds in 20:21 minutes

Anonymous said...

10 sets rope
2 sets squat thrusts
8 sets half squats