Friday 11 July 2008: TIMED SETS
TIMED SETS
Perform timed sets of pull-ups, sit-ups, and push-ups for twenty minutes. Insert one minute of rest between each set. Complete all sets for each exercise before proceeding to the next exercise.
You should only perform four sets of each exercise. Do not try to add sets within the allotted time after your form breaks down.
Advanced:
- Max Pull-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Sit-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Push-ups in:
1 minute
45 seconds
30 seconds
15 seconds
Intermediate:
- Max Assisted, Partial, or Jumping Pull-ups in:
1 minute
45 seconds
30 seconds
15 seconds - Max Sit-ups or Crunches in:
1 minute
45 seconds
30 seconds
15 seconds - Max Push-ups (go to your knees if necessary) in:
1 minute
45 seconds
30 seconds
15 seconds
Basic:
- Max Body Rows in:
1 minute
45 seconds
30 seconds
15 seconds - Max Crunches in:
1 minute
45 seconds
30 seconds
15 seconds - Max Knee Push-ups in:
1 minute
45 seconds
30 seconds
15 seconds
Post results to Comments.
6 comments:
Joel
So once your form breaks you stop even if there is time left in the set and still take the full minute to recover as well?
Nate in Canada
Hi there!
I want to tell you that i'm following your workout for several weeks and they're awesome.
Any chance you add a "Master" level to them, since advanced's becoming a tad bit easy?
Pull-ups 1min 45sec 30sec 15sec
16 11 7 6
Sit-ups
29 20 14 8
Push-ups
23 14 11 10
Grip failing on Pull-ups and arms still sore from Wed & Mon but good stuff
Nate in Canada
Nate,
You did it correctly. You stop when your form breaks, even if time has not expired.
Joel
Re: Master Level
The WODs are designed to be scalable for virtually any level. You can always make the Advanced level more challenging by substituting harder exercises (think less advantageous angles, single limb, maybe a weight vest, etc.) and increasing your intensity during the session.
Read the mission article (What is the TMFS?). The blog is intended to do many things, not every thing.
I'm glad you're enjoying the program. Let me know if you have any questions.
Joel
this didn't go well.
Pull-ups were jumping, which is hard enough to do in sets when you ARENT doing it on a door, which is rough. did 15, 13, 10, and then one of the neighbors gave me the evil eye for banging on my own door, so i stopped.
Sit-ups were ok, did 29, 23, 14 and 9
Push-ups were a disaster, did 20 and pretty much collapsed, 9 and then the same thing... the last two sets felt slightly better, made it to 15 and then 9 again. My back was aching horribly and I was shaking pretty bad in the first two sets, not sure if it's from something I did wrong in the first two exercises or just general soreness from Wednesday.
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