Monday 22 Jan 2007: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT

Complete 5 rounds of the following circuit in twenty minutes.

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Post results to Comments.

5 comments:

Alexander said...

pull up negatives: 8/ 7 / 7 / 8 / 8
sit ups: 27 / 23 / 23 / 22 / 23
divebombers: 7 / 8 / 8 / 8 / 10
overhead squat: 9 / 11 / 15/ 18/ 17

JME said...

Chin-ups: 15,7,7,7,6= 42reps
Crunches: 32,28,30,30,32= 152reps
Push-ups: 40,25,25,22,22= 134reps
Squats: 19,20,21,20,23= 103reps

Joel

Neil said...

It must be Monday, because I forgot to rest. So, I did the whole thing in 10 minutes. No wonder it was so hard to find time to write down the numbers.

Pullups: 7/5/5/4/2
Situps: 15/15/12/10/8
Pushups: 15/12/11/9/6
Squats: 12/15/13/12/14

JME said...

Neil,

Ouch.

Joel

taylor said...

Pullups: 10/7/5/3/3 = 28
Situps: 17/17/14/16/18 = 82
Pushups: 25/23/17/12/14 = 91
Squats: 21/18/19/17/19 = 94

Finished with 10 minutes full-out shadowboxing.

Wound up taking Saturday and Sunday off, because I'm a lazy, lazy man.