Friday 3 Aug 2007: B-CIRCUITS

Today's workout was developed by Bryce Lane.


Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.


  • 12 Short Range Squat Jumps
    (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
  • 12 Full Range Squat Jumps
    (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
  • 20 High Tension Bodyweight Squats
    (Squat while maintaining conscious tension of the leg muscles)


  • 6 Short Range Squat Jumps
  • 6 Full Range Squat Jumps
  • 10 High Tension Bodyweight Squats


  • 5 Half-Squat Jumps
  • 10 Lunges (Each leg)
  • 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.


fitline said...

could you explain what do you mean by basic WOD ?

JME said...

Basic WOD stands for "Basic Workout of the Day."

Today's Basic WOD is:
5 Half-Squat Jumps
10 Lunges (Each leg)
10 Calf Raise and Flex

To perform a Half-Squat Jump: Squat until thighs are almost parallel to the ground, then jump straight up. Repeat five times.

To perform a Lunge: Step forward and bend both knees until your back knee is just above the ground, then step back. Repeat ten times each leg.

To perform a Calf Raise and Flex: Rise on the balls of your feet and flex your calf muscles, then lower. Repeat ten times.


fitline said...

what is this WOD all about