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.

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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

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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

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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.

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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:

Intermediate:

Basic:

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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.

Sunday 25 Nov 2007: REST DAY

REST DAY

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

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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)

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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

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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.

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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

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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

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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

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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.

Saturday 10 Nov 2007: RUN FOR DISTANCE


Sunday 11 Nov 2007: REST DAY


Friday 9 Nov 2007: PULL O2M - P-Sk + CRAWL

PULL-UPS ON THE SECOND MINUTE
& 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

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.

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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

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

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.