Friday 13 Apr 2007: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:
  • 30 seconds: Push-ups (go to your knees if necessary)
  • 30 seconds: Leg Levers
    (Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
  • 30 seconds: Tuck Jumps
    (Perform a squat jump but in midair bring your knees to your chest.)
  • 30 seconds: Rest

Intermediate:

  • 30 seconds: Knee Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Squat Jumps
  • 30 seconds: Rest

Basic:

  • 30 seconds: Countertop Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Half Squats
  • 30 seconds: Rest

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2 comments:

washburne said...

My first workout from this site ever. Did full pushups until my arms were soup, then knee pushups, substituted squats for squat jumps since I live in a flat and my neighbours kill me if I start hopping around.

Definitely a great idea that WOD (like Crossfit but with BWE) and it really got me going.

washburne

Taylor said...

Did a 45-minute powerwalk with the wife, then launched into advanced. Done as rx'd, with total of 96 pushups (12 with feet elevated), 100 leg raises and a paltry 104 tuck jumps -- I didn't get the rhythm until near the end. At which point, I was already dying. Nice WOD...