Complete as many circuits as possible in twenty minutes.
Advanced:
Intermediate - Basic:
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30/30 CALISTHENICS CIRCUIT
Complete 5 rounds of the following circuit in twenty minutes.
30/30 = 30 seconds work, 30 seconds rest
Advanced:
Intermediate:
Basic:
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Today's workout involves back-to-back ten minute challenges.
Advanced:
Intermediate:
Basic:
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Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
Advanced trainees should rest as necessary between rounds.
Intermediate and Basic trainees should rest as necessary during each round.
30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions
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Complete the following circuit in twenty minutes.
Intermediate and Basic trainees should substitute as necessary:
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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Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
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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.
Modifications for Intermediate and Basic trainees
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REST DAY
Ten Simple Eating Rules
Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
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Complete ten circuits of the following in twenty minutes.
Advanced:
Intermediate:
Basic:
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Advanced:
Intermediate - Basic:
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Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
30/30's - 30 seconds work, 30 seconds rest, repeat
15/45's - 15 seconds work, 45 seconds rest, repeat
Advanced:
Intermediate and Basic:
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Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.
Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.
The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.
Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)
Advanced:
Intermediate:
Basic:
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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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
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SPRINT PYRAMID
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).
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Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.
These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).
Advanced: Push-ups, Handstand PU, Wall PU, and/or Dips
Intermediate: Push-ups and/or Knee PU
Basic: Push-ups, Knee PU, and/or Countertop PU
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Today's agony brought to you by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
Intermediate:
Basic:
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.
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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.
Today's workout is adapted from John Peterson.
ON THE ROAD #1
Perform two of the following circuits in twenty minutes.
Advanced:
Intermediate:
(Rest as necessary during each circuit)
Basic:
(Rest as necessary during each circuit)
You can find more of John Peterson's training ideas in his books, including Pushing Yourself to Power, Miracle Seven, and Isometric Power Revolution.
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We have previously written in praise of the No S Diet, a simple set of rules to encourage sensible, disciplined eating. Now Reinhard Engels, the creator of No S and several other Everyday systems we like, has written a book about the No S Diet that is available now at Amazon.com and (theoretically) your local bookstore.
While I haven't read the book yet, since it just became available, and I wouldn't usually recommend a book unless I had read it, judging by what I know of Reinhard and the quality of his online work, I trust this is a purchase worth making. While the No S website will remain available, having the diet explained in a hard copy format will doubtless prove convenient, inspirational, and mobile. It will also facilitate spreading word of this common sense approach to friends.
Reinhard has done a great deal of work for free. His websites offer exceptional content and support at no charge. Purchasing the No S book may be one way some of us can give back and thank him for the good work he has done. To that end, if you decide to purchase the book through Amazon, click through Reinhard's site so that he can benefit both as an author and as an Amazon affiliate.
-Joel
Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.
Advanced:
Intermediate:
Basic:
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Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.
Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).
If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.
Ideas to incorporate in your workout:
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Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
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Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
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Enough sitting around. Back to work.
PHYSICAL FITNESS TEST
Advanced:
Intermediate:
Basic:
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