Monday 28 Apr 2008: FIFTEEN MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

  • 1 minute: Max Pull-ups
  • 1 minute: Max Sit-ups
  • 1 minute: Max Push-ups
  • 2 minutes: Max Squats
  • 10 minutes: High Intensity Cardio
    (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)

Intermediate:

  • 1 minute: Max Partial Pull-ups or Body Rows
  • 1 minute: Max Sit-ups or Crunches
  • 1 minute: Max Push-ups (go to your knees if necessary)
  • 2 minutes: Max Squats or Half-Squats
  • 10 minutes: Intense Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)

Basic:

  • 1 minute: Max Body Rows
  • 1 minute: Max Crunches
  • 1 minute: Max Knee Push-ups
  • 2 minutes: Max Half-Squats
  • 10 minutes: Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, etc.)

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4 comments:

Bob said...

Hi Joel,

I don't post much, but I enjoy reading your workouts the first thing each morning. It helps keep me motivated, reading what you have come up with even if I don't use it for my workout.

Max. number in:
2 minutes: Max Squats 73
1 minute: Max Push-ups 38
1 minute: Max Sit-ups 35
1 minute: Max Pull-ups 16

50 burpees for time 5:14 (died on this)

tabata sprints (or my imitation of a sprint in slow motion)
4 min. 20 sec. on/10 sec. off

JME said...

Good to hear from you, Bob. Thanks for the kind words.

Great work on the WOD. Your pullup numbers are very high in relation to your PU and SU. Solid numbers all the way around, however.

Joel

JME said...

Good to hear from you, Bob. Thanks for the kind words.

Great work on the WOD. Your pullup numbers are very high in relation to your PU and SU. Solid numbers all the way around, however.

Joel

Mark said...

Had trouble finding the motivation to get out of bed this morning (Tuesday,5.30am) never mind to train.
Eventually pushed myself into the WOD:

DVR Chin-ups 10
Sit-ups 30
Push-ups 26
Hindu Squats 80
Burpees 75

Finished off with a back bridge for 75 seconds.