Monday 20 Nov 2006: 30/30 CALS
30/30 CALISTHENICS
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for allotted time). Perform one set of each exercise during the intervals; you should perform five sets of pull-ups, sit-ups, push-ups, and squats.
Advanced:
- 5 x 30/30 Pull-ups
- 5 x 30/30 Sit-ups
- 5 x 30/30 Push-ups
- 5 x 30/30 Squats
Intermediate:
- 5 x 30/30 Partial, Assisted, or Jumping Pull-ups
- 5 x 30/30 Sit-ups or Crunches
- 5 x 30/30 Push-ups (go to your knees if necessary)
- 5 x 30/30 Squats
Basic:
- 5 x 30/30 Body Rows
- 5 x 30/30 Crunches
- 5 x 30/30 Knee Push-ups
- 5 x 30/30 Half-Squats
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4 comments:
Great workout. Haven't actually tried this one before, and overestimated myself at it. I found the sit-ups and squats not too much difficulty, but had to do jumping pull-ups and knee push-ups after the 2nd set! :)
Matt,
It's easy to overestimate yourself on this workout. We're in a tough part of the training cycle. We do a similar workout later in the cycle where we rotate pull-ups, sit-ups, push-ups, and squats for five rounds. Usually that WOD is easier and the volume of repetitions will be higher.
Glad to have you with us.
Joel
Blogger's server that handles new posts is currently down. I'll continue to try to log-on and put up tomorrow's workout. If I cannot do so, Tuesday's workout will be B-CIRCUITS (6-12 Short Range Squat Jumps, 6-12 Full Range Squat Jumps, 20 High Tension Bodyweight Squats: as mnay circuits as possible in twenty minutes).
Joel
CU: 2,2,2,2,2
Cr: 19,18,20,20,20
PU: 5,5,5,5,5
SQ: 18,18,18,15,12
The last two sets of squats were performed while holding my 20lb. son on my hip.
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