PHYSICAL FITNESS TEST
Advanced:
Max Pull-ups in 1 minute
Rest 1 minute
Max Sit-ups in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run 12 minutes for distance
Intermediate:
Max Partial or Assisted Pull-ups or Body Rows
Rest 1 minute
Max Sit-ups or Crunches in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run-walk 12 minutes for distance
Basic:
Max Body Rows in 1 minute
Rest 1 minute
Max Crunches in 1 minute
Rest 1 minute
Max Knee Push-ups in 1 minute
Rest 3 minutes
Powerwalk 12 minutes for distance
Post results to Comments.
20 minute workouts posted Monday thru Saturday requiring little or no equipment to complete.
Saturday 30 August 2008: 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.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 29 August 2008: DO IT ALL
DO IT ALL
Complete the following circuit five times:
30/30 Pull-ups
30/30 Sit-ups
30/30 Push-ups
30/30 Squats
30/30 = 30 seconds work, 30 seconds rest
Substitutions
Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
Sit-ups: Crunches, Flutter Kicks, Leg Levers
Push-ups: Dips, Knee Push-ups
Squats: Squat Jumps, Half-Squats
Post results to Comments.
Complete the following circuit five times:
30/30 Pull-ups
30/30 Sit-ups
30/30 Push-ups
30/30 Squats
30/30 = 30 seconds work, 30 seconds rest
Substitutions
Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
Sit-ups: Crunches, Flutter Kicks, Leg Levers
Push-ups: Dips, Knee Push-ups
Squats: Squat Jumps, Half-Squats
Post results to Comments.
Thursday 28 August 2008: SPRINT 8
SPRINT 8
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Run 5 minutes
Repeat eight times:
-Sprint 15 seconds
-Recover 1 minute
Run 5 minutes
Intermediate:
Run-walk 5 minutes
Repeat six-eight times:
-Sprint 15 seconds
-Recover 60-85 seconds
Run-walk 5 minutes
Basic:
Powerwalk 5 minutes
Repeat four-six times:
-Sprint 15 seconds
-Recover 85-120 seconds
Powerwalk 5 minutes
Post results to Comments.
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Run 5 minutes
Repeat eight times:
-Sprint 15 seconds
-Recover 1 minute
Run 5 minutes
Intermediate:
Run-walk 5 minutes
Repeat six-eight times:
-Sprint 15 seconds
-Recover 60-85 seconds
Run-walk 5 minutes
Basic:
Powerwalk 5 minutes
Repeat four-six times:
-Sprint 15 seconds
-Recover 85-120 seconds
Powerwalk 5 minutes
Post results to Comments.
Wednesday 27 August 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.)
Post results to Comments.
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.)
Post results to Comments.
Tuesday 26 August 2008: JR INTERVALS
JUMP ROPE INTERVALS
Complete five of the following circuits in twenty minutes.
Advanced - Intermediate:
1 min. - Jump Rope
1 min. - Crunches
1 min. - Jump Rope
1 min. - Squats or Lunges
Basic:
45/15 - Jump Rope
45/15 - Crunches
45/15 - Jump Rope
45/15 - Squats or Lunges
45/15 = 45 seconds work, 15 seconds rest
Post results to Comments.
Complete five of the following circuits in twenty minutes.
Advanced - Intermediate:
1 min. - Jump Rope
1 min. - Crunches
1 min. - Jump Rope
1 min. - Squats or Lunges
Basic:
45/15 - Jump Rope
45/15 - Crunches
45/15 - Jump Rope
45/15 - Squats or Lunges
45/15 = 45 seconds work, 15 seconds rest
Post results to Comments.
Monday 25 August 2008: 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.
Post results to Comments.
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.
Post results to Comments.
Saturday 23 August 2008: 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.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 22 August 2008: MAX SETS-PULL
MAX SETS: PULL-UPS
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: Pull-ups or Chin-ups
Intermediate: Partial, Assisted, or Jumping Pull-ups, or Body-Rows
Basic: Body-Rows
Post results to Comments.
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: Pull-ups or Chin-ups
Intermediate: Partial, Assisted, or Jumping Pull-ups, or Body-Rows
Basic: Body-Rows
Post results to Comments.
Thursday 21 August 2008: SPRINT PYRAMID
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).
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
Post results to Comments.
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
Post results to Comments.
Wednesday 20 August 2008: JJ + PU CHALLENGE
JUMPING JACK + PUSH-UP CHALLENGE
Today's workout involves two ten-minute challenges.
For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
During the second ten minutes, perform as many push-ups as possible.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
Post results to Comments.
Today's workout involves two ten-minute challenges.
For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
During the second ten minutes, perform as many push-ups as possible.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
Post results to Comments.
Tuesday 19 August 2008: 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
Post results to Comments.
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
Post results to Comments.
Monday 18 August 2008: 30/30 CALS
30/30 CALISTHENICS
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for allotted time). Perform one set of each exercise during the intervals; you should perform five sets of pull-ups, sit-ups, push-ups, and squats.
Advanced:
5 x 30/30 Pull-ups
5 x 30/30 Sit-ups
5 x 30/30 Push-ups
5 x 30/30 Squats
Intermediate:
5 x 30/30 Partial, Assisted, or Jumping Pull-ups
5 x 30/30 Sit-ups or Crunches
5 x 30/30 Push-ups (go to your knees if necessary)
5 x 30/30 Squats
Basic:
5 x 30/30 Body Rows
5 x 30/30 Crunches
5 x 30/30 Knee Push-ups
5 x 30/30 Half-Squats
Post results to Comments.
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for allotted time). Perform one set of each exercise during the intervals; you should perform five sets of pull-ups, sit-ups, push-ups, and squats.
Advanced:
5 x 30/30 Pull-ups
5 x 30/30 Sit-ups
5 x 30/30 Push-ups
5 x 30/30 Squats
Intermediate:
5 x 30/30 Partial, Assisted, or Jumping Pull-ups
5 x 30/30 Sit-ups or Crunches
5 x 30/30 Push-ups (go to your knees if necessary)
5 x 30/30 Squats
Basic:
5 x 30/30 Body Rows
5 x 30/30 Crunches
5 x 30/30 Knee Push-ups
5 x 30/30 Half-Squats
Post results to Comments.
Saturday 16 August 2008: 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.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Thursday 14 August 2008: 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
Post results to Comments.
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
Post results to Comments.
Wednesday 13 August 2008: 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)
Post results to Comments.
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)
Post results to Comments.
Monday 11 August 2008: 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.
Post results to Comments.
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.
Post results to Comments.
Saturday 9 August 2008: 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.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 8 August 2008: CRAWL + CALS
CRAWLS & CALISTHENICS
Complete as many rounds as possible in twenty minutes.
1) A set of Pushups
2) Bear Crawl (Advanced: 30 sec. | Intermediate-Basic: 15-20 sec.)
3) A set of Pull-ups (Intermediate-Basic: Body Rows)
4) Crab Crawl (Advanced: 30 sec. | Intermediate-Basic: 15-20 sec.)
Post results to Comments.
Complete as many rounds as possible in twenty minutes.
1) A set of Pushups
2) Bear Crawl (Advanced: 30 sec. | Intermediate-Basic: 15-20 sec.)
3) A set of Pull-ups (Intermediate-Basic: Body Rows)
4) Crab Crawl (Advanced: 30 sec. | Intermediate-Basic: 15-20 sec.)
Post results to Comments.
Thursday 7 August 2008: SPRINT 8
SPRINT 8
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Run 5 minutes
Repeat eight times:
Sprint 15 seconds
Recover 1 minute
Run 5 minutes
Intermediate:
Run-walk 5 minutes
Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds
Run-walk 5 minutes
Basic:
Powerwalk 5 minutes
Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds
Powerwalk 5 minutes
Post results to Comments.
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Run 5 minutes
Repeat eight times:
Sprint 15 seconds
Recover 1 minute
Run 5 minutes
Intermediate:
Run-walk 5 minutes
Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds
Run-walk 5 minutes
Basic:
Powerwalk 5 minutes
Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds
Powerwalk 5 minutes
Post results to Comments.
Wednesday 6 August 2008: 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.
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.
Tuesday 5 August 2008: 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
Post results to Comments.
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
Post results to Comments.
Monday 4 August 2008: PFT
PHYSICAL FITNESS TEST
Advanced:
Max Pull-ups in 1 minute
Rest 1 minute
Max Sit-ups in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run 12 minutes for distance
Intermediate:
Max Partial or Assisted Pull-ups or Body Rows
Rest 1 minute
Max Sit-ups or Crunches in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run-walk 12 minutes for distance
Basic:
Max Body Rows in 1 minute
Rest 1 minute
Max Crunches in 1 minute
Rest 1 minute
Max Knee Push-ups in 1 minute
Rest 3 minutes
Powerwalk 12 minutes for distance
Post results to Comments.
Advanced:
Max Pull-ups in 1 minute
Rest 1 minute
Max Sit-ups in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run 12 minutes for distance
Intermediate:
Max Partial or Assisted Pull-ups or Body Rows
Rest 1 minute
Max Sit-ups or Crunches in 1 minute
Rest 1 minute
Max Push-ups in 1 minute
Rest 3 minutes
Run-walk 12 minutes for distance
Basic:
Max Body Rows in 1 minute
Rest 1 minute
Max Crunches in 1 minute
Rest 1 minute
Max Knee Push-ups in 1 minute
Rest 3 minutes
Powerwalk 12 minutes for distance
Post results to Comments.