Saturday 1 Dec 2007: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 30 Nov 2007: JR + PU-SU
JUMP ROPE + PUSH-UPS/SIT-UPS
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.
You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.
This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.
Advanced
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups
- 30/30 Skipping Rope or Jumping Jacks
- A set of Sit-ups
Intermediate - Basic
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups (go to your knees if necessary)
- 30/30 Skipping Rope or Jumping Jacks
- A set of Crunches
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
Friday 29 Nov 2007: 10 X 10 SPRINTS
10 x 10 SPRINTS
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
- 5 minutes - Cardio Activity
(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard. - Repeat 10x:
10 seconds - Sprint
50 seconds - Jog/Walk to recover - 5 minutes - Cardio Activity
Post results to Comments.
Wednesday 28 Nov 2007: SPARTAN #3
SPARTAN RUN #3
Complete the following circuit in twenty minutes.
- Max Pull-ups in 1 minute
- Run 2 minutes
- Max Sit-ups in 1 minute
- Run 2 minutes
- Max Push-ups in 1 minute
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Run 2 minutes
- Max Sit-ups in 30 seconds
- Run 2 minutes
- Max Push-ups in 30 seconds
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Max Sit-ups in 30 seconds
- Max Push-ups in 30 seconds
- Run 2 minutes
Intermediate and Basic trainees should substitute as necessary:
- Partial/Assisted Pull-ups or Body Rows for Pull-ups
- Crunches for Sit-ups
- Knee Push-ups for Push-ups
- Powerwalking for Running
- 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
(E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)
There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.
Post results to Comments.
Tue 27 Nov 2007: CONDITIONING INTERVALS
CONDITIONING INTERVALS
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Burpees
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Intermediate:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Squat Thrusts (add push-up if possible)
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Basic:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Half-Squats or Squat Thrusts
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Half Squats
Post results to Comments.
Monday 26 Nov 2007: 30/90 CALS+CARDIO
30/90 PUSH-UPS / PULL-UPS + CARDIO
Perform five of the following circuits in twenty minutes.
- 30 seconds - A set of Push-ups
- 90 seconds - Cardio
- 30 seconds - A set of Pull-ups
- 90 seconds - Cardio
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
- Jump Rope or Jumping Jacks or Squats
- Burpees or Squat Thrusts
- Running or Powerwalking
- Dumbbell/Kettlebell/Sand-jug Swings
- Heavy Bag Punching or Shadowboxing
Substitutions for Intermediate and Basic:
- Push-ups - Knee Push-ups
- Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows
Post results to Comments.
Saturday 24 Nov 2007: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 23 Nov 2007: PULL-PU O2M
PULL-UPS / PUSH-UPS EVERY SECOND MINUTE
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.
You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.
Options
Advanced Trainees:
- Pull-ups, Chin-ups, Rope Pull-ups, etc.
- Push-ups, Feet Elevated Push-ups, Dips, etc.
Intermediate and Basic Trainees:
- Partial, Assisted, or Jumping Pull-ups or BodyRows
- Push-ups, Knee Push-ups, Countertop Push-ups
Post results to Comments.
Thursday 22 Nov 2007: SPRINT PYRAMID
The Thanksgiving Day Fitness Solution...
SPRINT PYRAMID
Just the thing to get the metabolism revved up before the turkey and dressing.
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
- 5 minutes - Run or Run-walk
- 10 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 20 seconds – Sprint
- 90 seconds – Recovery
- 30 seconds – Sprint
- 90 seconds – Recovery
- 20 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 10 seconds – Sprint
- 1 minute – Recovery
- 5 minutes - Run or Run-walk
Post results to Comments.
Wednesday 21 Nov 2007: PU DROP SETS
PUSH-UP DROP SETS
Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.
Complete as many drop sets as possible in twenty minutes.
Advanced:
- Feet Elevated PU
- Regular PU
- Knee PU
Intermediate:
- Regular PU
- Knee PU
- Countertop PU
Basic:
- Knee PU
- Countertop PU
- Countertop PU (move feet closer to the countertop)
Post results to Comments.
Tuesday 20 Nov 2007: J-SQ + BW-SQ #2
JUMP SQUATS + BODYWEIGHT SQUATS #2
Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
- A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) - A set of Bodyweight Squats
(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
- A set of Half Squats
- A set of Lunges
- A set of Calf Raises
- A set of Jumping Jacks
Post results to Comments.
Monday 19 Nov 2007: PULL, PU, CRAWL
PULLING, PUSHING, & CRAWLING
Complete as many rounds as possible in twenty minutes.
Advanced:
- A set of Pull-ups
- 30 seconds - Bear Crawl
- A set of Push-ups
- 30 seconds - Crab Crawl
Intermediate:
- A set of Partial, Assisted, or Jumping Pull-ups
- 20-30 seconds - Bear Crawl
- A set of Push-ups (go to your knees if necessary)
- 20-30 seconds - Crab Crawl
Basic:
- A set of Body Rows
- 15-20 seconds - Bear Crawl
- A set of Knee Push-ups
- 15-20 seconds - Crab Crawl
Post results to Comments.
Saturday 17 Nov 2007: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 16 Nov 2007: DIPS + CHINS
DIPS + CHIN-UPS SUPERSETS
Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).
Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.
Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.
Post results to Comments.
Thursday 15 Nov 2007: 30/90 SPRINTS
The signature sprint workout...
30/90 SPRINTS
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds
Recover 90 seconds - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat five times:
Sprint 20-30 seconds
Recover 90-100 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat five times:
Sprint 15-20 seconds
Recover 100-105 seconds - Powerwalk 5 minutes
Post results to Comments.
Wednesday 14 Nov 2007: PULL LADDERS + PU
PULL-UP LADDERS + SET OF PUSH-UPS
Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.
To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.
Advanced:
- Ladders of Pull-ups/Chin-ups
- Sets of Regular Push-ups
Intermediate and Basic:
- Ladders of Partial or Assisted Pull-ups or Body Rows
- Sets of Regular, Knee, or Countertop Push-ups
Post results to Comments.
Tuesday 13 Nov 2007: LOWER BODY STR
LOWER BODY STRENGTH
Complete ten of the following circuits in twenty minutes.
Advanced:
- 45/15 Squats
- 45/15 Lunges
Intermediate-Basic:
- 30/30 Half-Squats
- 30/30 Lunges
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
Monday 12 Nov 2007: 5 BASIC EXERCISES
FIVE BASIC EXERCISES
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
- 2 minutes - Sun Salutations
- 1 minute - Squats
- 1 minute - Push-ups
- 1 minute - Sit-ups or Leg Raises
- 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees
- Perform Half-Squats instead of Squats
- Perform Knee Push-ups instead of Push-ups
- Perform Crunches instead of Sit-ups
- Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
Post results to Comments.
Friday 9 Nov 2007: PULL O2M - P-Sk + CRAWL
PULL-UPS ON THE SECOND MINUTE
& POWER SKIP + CRAWL
& POWER SKIP + CRAWL
Advanced:
- Perform a set of Pull-ups at the top of every second minute for ten minutes.
(You will perform a set of pull-ups at minutes 0, 2, 4, 6, 8, and 10.)
Then
- Repeat five times:
60 seconds - Power Skipping
60 seconds - Bear Crawl/Crab Crawl (alternate each interval)
Intermediate - Basic:
- Perform a set of Body Rows at the top of every minute for ten minutes.
(You will perform a set of Body Rows at minutes 0, 2, 4, 6, 8, and 10.)
Then
- Repeat ten times:
30 seconds - Power Skipping
30 seconds - Bear Crawl/Crab Crawl (alternate each interval)
Post results to Comments.
Thursday 8 Nov 2007: PU O2M - BP OTM
PUSHUPS ON THE SECOND MINUTE
& BURPEES ON THE MINUTE
& BURPEES ON THE MINUTE
Advanced:
- Perform a set of Push-ups at the top of every second minute for ten minutes.
You will perform five sets of this exercise at minutes 0, 2, 4, 6, 8, 10. The sets should either involve higher reps and/or more difficult reps than Monday's workout.
- Perform a set of Burpees at the top of every minute for ten minutes.
You will perform ten sets of this exercise at minutes 11, 12, 13, 14, etc.
Intermediate - Basic:
- Perform a set of Knee Push-ups at the top of every minute for ten minutes.
You will perform five sets of this exercise at minutes 0, 2, 4, 6, 8, 10. The sets should either involve higher reps and/or more difficult reps than Monday's workout.
- Perform a set of Squat Thrusts at the top of every minute for ten minutes.
You will perform ten sets of this exercise at minutes 11, 12, 13, 14, etc.
Post results to Comments.
Wednesday 7 Nov 2007: 10x10 SPRINTS
10 x 10 SPRINTS
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
- 5 minutes - Cardio Activity
(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard. - Repeat 10x:
10 seconds - Sprint
50 seconds - Jog/Walk to recover - 5 minutes - Cardio Activity
Post results to Comments.
Tuesday 6 Nov 2007: PULL OTM - LUNGE/CRAWL
PULL-UPS ON THE MINUTE
& LUNGE + CRAWL
& LUNGE + CRAWL
Advanced:
- Perform a set of Pull-ups at the top of every minute for ten minutes.
Then
- Repeat five times:
60 seconds - Walking Lunges
60 seconds - Bear Crawl/Crab Crawl (alternate each interval)
Intermediate - Basic:
- Perform a set of Body Rows at the top of every minute for ten minutes.
Then
- Repeat ten times:
30 seconds - Walking Lunges or Half-Squats
30 seconds - Bear Crawl/Crab Crawl (alternate each interval)
Post results to Comments.
Monday 5 Nov 2007: PU - BURPEES OTM
PUSHUPS ON THE MINUTE
& BURPEES ON THE MINUTE
& BURPEES ON THE MINUTE
Advanced:
- Perform a set of Push-ups at the top of every minute for ten minutes.
- Perform a set of Burpees at the top of every minute for ten minutes.
Intermediate - Basic:
- Perform a set of Knee Push-ups at the top of every minute for ten minutes.
- Perform a set of Squat Thrusts at the top of every minute for ten minutes.
Post results to Comments.
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