Thursday 25 Dec 2008: OH-SQ + SPRINT

OVERHEAD SQUAT + SPRINT


Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:
  • 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 30 seconds Sprint
  • Walk or jog back to the start and recover as necessary

Intermediate:

  • 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 20 seconds Sprint
  • Walk or jog back to the start and recover as necessary

Basic:

  • 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 10 seconds Sprint
  • Walk or jog back to the start and recover as necessary

Post results to Comments.

4 comments:

Anonymous said...

Did this workout in the rain on this wet So California Christmas day.

Did 10 Squats alternating with the 30 sec Sprint, and then one minute of recovery. Did 10 sets in 20 minutes.

Did the pushups yesterday, got 200.

The day before I did that burpee pyramid. It worked better for me to do as a ladder, 1-2-3-4-5, times 4 sets in 20 minutes.

Keep these workouts coming. They kick ass. I do warmup of 15 minutes of DVRs (a la Transformetrics), then the 20 minute FS. Throughout the day I'll do the 500 pu routine. All in all I spend less than an hour, but its the best w.o. of my life.

Demian

JME said...

Glad you're enjoying the workouts.

Joel

Mark said...

Happy Christmas Joel!!!

Robert said...

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I am intending to start incorporating these workouts after my runs. I usually do calesthenics after each run.
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thanks! :)