Friday 14 Mar 2008: JR + PU/SU


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.

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.


Anonymous said...

Hello. Just recently found you, and like this a lot. I'm going to start this evening. But I notice there never seem to be any comments. Is there a forum somewhere, maybe, where folks discuss these workouts? I hope it's not that you're sending these out into the 'net without any feedback. (Know that you are appreciated if that's the case!)

JME said...

Thanks for the feedback.

Honestly, the comments are up and down. Some people post comments regularly for awhile, but usually there are none.

There aren't any forums devoted to the TMFS daily workouts. I have considered starting a Yahoo Group for the blog, but I have never done so. For the most part, the WODs are self-explanatory, and people don't necessarily need something else to keep track of.

Feel free to comment (I appreciate seeing people who appreciate the blog) but don't feel obligated to do so. I am content to know that there are a few people this site has benefited.