Friday 8 May 2009: 90/30 CALS
90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP
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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2 comments:
One thing people might want to think about is--------as you get tired it is certainly ok to level down. Intermediate to basic etc. If you are at the basic then you may need longer recoveries. At first of course. Hah ha. The reason for this is as form breaks down from fatigue you HAVE TO keep every rep of every exercise quality ones. Back collapsing, head pitching forward etc. These kind of "mini circuits" are great and I do them too. This is one I may add to my list! Keep listing these cool workouts guys. thanks.
Robert,
Good point. Every WOD is designed to be scaled to the individual, not only at minute one but throughout the exercise period. Adjust the intensity and difficulty as necessary throughout the workout. Challenge yourself, but don't damage yourself.
Sometimes the things that should "go without saying" need to be said. Thanks for sharing the tip.
Joel
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