Saturday 1 Nov 2008: RUN FOR DISTANCE

 RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk for twenty minutes.

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Friday 31 Oct 2008: 30/90 CALS + CARDIO

 

30/90 PUSH-UPS / PULL-UPS + CARDIO


Perform five of the following circuits in twenty minutes.
  • 30 seconds - A set of Push-ups
  • 90 seconds - Cardio
  • 30 seconds - A set of Pull-ups
  • 90 seconds - Cardio

The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.

Cardio Suggestions:

  • Jump Rope or Jumping Jacks or Squats
  • Burpees or Squat Thrusts
  • Running or Powerwalking
  • Dumbbell/Kettlebell/Sand-jug Swings
  • Heavy Bag Punching or Shadowboxing

Substitutions for Intermediate and Basic:

  • Push-ups - Knee Push-ups
  • Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows

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Thursday 30 Oct 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

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Wednesday 29 Oct 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.

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Tuesday 28 Oct 2008: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Complete the following circuit five times.

Advanced:

Intermediate:

Basic:

30/30 = 30 seconds work, 30 seconds rest

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Mon-Mon 20-27 Oct 2008: WEEK OF WODs

 A WEEK'S WORTH OF WORKOUTS

Monday: SPARTAN RUN #2

Tuesday: ANIMAL CONDITIONING

Wednesday: ALT PULL-PU OTM

Thursday: SPRINT PYRAMID

Friday: JR + PULL/SQ

Saturday: RUN FOR DISTANCE

Sunday: REST DAY

Monday: TIMED CALS CIRCUITS

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Saturday 17 Oct 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.

Friday 17 Oct 2008: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:
  • 30 seconds: Push-ups (go to your knees if necessary)
  • 30 seconds: Leg Levers
    (Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
  • 30 seconds: Tuck Jumps
    (Perform a squat jump but in midair bring your knees to your chest.)
  • 30 seconds: Rest

Intermediate:

  • 30 seconds: Knee Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Squat Jumps
  • 30 seconds: Rest

Basic:

  • 30 seconds: Countertop Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Half Squats
  • 30 seconds: Rest

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Thursday 16 Oct 2008: SPRINT + JUMP

 

SPRINT + JUMP

Complete ten circuits of the following in twenty minutes.

Advanced:

  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds

Intermediate:

  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds

Basic:

  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

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Wednesday 15 Oct 2008: PULL OTM

 

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute Partial, Assisted, and Jumping Pull-ups or Body Rows as necessary. Keep your reps well below max.

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Tuesday 14 Oct 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

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Monday 13 Oct 2008: TIMED CALS CIRCUITS

 

TIMED SETS CIRCUITS



Perform four rounds of the following circuit.

  • Round One perform each exercise for 60 seconds
  • Round Two perform each exercise for 45 seconds
  • Round Three perform each exercise for 30 seconds
  • Round Four perform each exercise for 15 seconds
  • Rest 1 minute between each set of exercises in all four rounds.

Advanced:

  • Pull-ups
  • Sit-ups
  • Push-ups

Intermediate:

  • Assisted, Partial, or Jumping Pull-ups
  • Sit-ups or Crunches
  • Push-ups (go to your knees if necessary)

Basic:

  • Body Rows
  • Crunches
  • Knee Push-ups

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Tue-Sat 7-11 Oct 2008: WEEK OF WODs

 A WEEK OF WORKOUTS

Tuesday 7 Oct 2008: SPRINT - JUMP

Wednesday 8 Oct 2008: DIPS + CHINS

Thursday 9 Oct 2008: CRAWL...SPRINT #2

Friday 10 Oct 2008: PULL, PU, CRAWL

Saturday 11 Oct 2008: RUN FOR DISTANCE

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Monday 6 Oct 2008: PFT

 

Time for the first Monday of the month...

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

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Saturday 4 Oct 2008: RUN FOR DISTANCE

 RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk for twenty minutes.

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Friday 3 Oct 2008: BP - PULL CHALLENGE

 

BURPEE + PULL-UP CHALLENGE


Today's workout involves back-to-back ten minute challenges.


Advanced:
  • Perform as many burpees as possible in ten minutes
  • Perform as many pull-ups as possible in ten minutes

Intermediate:

  • Perform as many squat thrusts as possible in ten minutes
  • Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes

Basic:

  • Perform as many jumping jacks as possible in ten minutes
  • Perform as many body rows as possible in ten minutes

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Thursday 2 Oct 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.