Monday 1 December 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.

Thursday-Sunday 27-30 Nov 2008: WODs

 WORKOUT OF THE DAY:
Thanksgiving Weekend

Thursday 27 Nov 2008: SPRINT PYRAMID

Friday 28 Nov 2008: 90/30 CALISTHENICS

Saturday 29 Nov 2008: RUN FOR DISTANCE

Sunday 30 Nov 2008: REST DAY

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Wednesday 26 Nov 2008: DIPS + CHINS

The tried and true bodybuilder...


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 25 Nov 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 24 Nov 2008: 30/30 CALS CIRCUITS

30/30 CALISTHENICS CIRCUIT


Complete 5 rounds of the following circuit in twenty minutes.


30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Post results to Comments.

Sun-Sat 16-22 Nov 2008: WEEK OF WODs

A WEEK'S WORTH OF WORKOUTS

Sunday 16 Nov 2008: REST DAY

Monday 17 Nov 2008: FIVE BASIC EXERCISES

Tuesday 18 Nov 2008: SPRINT - JUMP

Wednesday 19 Nov 2008: DIPS + CHINS

Thursday 20 Nov 2008: CRAWL...SPRINT #2

Friday 21 Nov 2008: PULL, PU, CRAWL

Saturday 22 Nov 2008: RUN FOR DISTANCE

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Saturday 15 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 14 Nov 2008: JR + PU/SU

 

JUMP ROPE + PUSH-UPS/SIT-UPS


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.

Advanced
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

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Thursday 13 Nov 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

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Wednesday 12 Nov 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, or jumping pull-ups or body rows as necessary.

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Tuesday 11 Nov 2008: B-CIRCUITS

 

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

  • 12 Short Range Squat Jumps
    (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
  • 12 Full Range Squat Jumps
    (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
  • 20 High Tension Bodyweight Squats
    (Squat while maintaining conscious tension of the leg muscles)

Intermediate:

  • 6 Short Range Squat Jumps
  • 6 Full Range Squat Jumps
  • 10 High Tension Bodyweight Squats

Basic:

  • 5 Half-Squat Jumps
  • 10 Lunges (Each leg)
  • 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 10 Nov 2008: AL 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

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Friday-Saturday 7-8 Nov 2008: WODs

 Saturday 8 Nov 2008: RUN FOR DISTANCE

 
Friday 7 Nov 2008
 
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.

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Thursday 6 Nov 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 5 Nov 2008: PU OTM

 PUSH-UPS ON THE MINUTE

Perform a set of push-ups at the top of every minute for twenty minutes.


Intermediate and Basic trainees should substitute knee push-ups as necessary.


Post results to Comments.

Tuesday 4 Nov 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.

Monday 3 Nov 2008: PFT

PHYSICAL FITNESS TEST


It's the first Monday of the month. The monthly PFT is a great way to evaluate your progress. It is also a great workout in itself, and it only takes twenty minutes.

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.