Saturday 31 October 2009: 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 30 October 2009: TRIPLE-UPs
TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP
Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.
A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.
Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.
Post results to Comments.
Thursday 29 October 2009: 30/90 SPRINTS
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 28 October 2009: 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 27 October 2009: CONDITIONING
CONDITIONING INTERVALS
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Burpees
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Intermediate:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Squat Thrusts (add push-up if possible)
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Basic:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Half-Squats or Squat Thrusts
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Half Squats
Post results to Comments.
Monday 26 October 2009: 30/30 CALS CIRCUIT
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.
Saturday 24 October 2009: 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 23 October 2009: 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
Post results to Comments.
Thursday 22 October 2009: SPRINT PYRAMID
Adjust the intensity of today's workout as necessary depending on the condition of your legs after yesterday's training session.
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.
Wednesday 21 October 2009: 15 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.
Tuesday 20 October 2009: BOXING CONDITIONING
BOXING CONDITIONING
Advanced - Four rounds of:
- 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:
-Round 1 - a set of push-ups
-Round 2 - a set of crunches
-Round 3 - a set of squats
-Round 4 - a set of push-ups
Intermediate - Five rounds of:
- 3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:
-Round 1 - 5-15 push-ups
-Round 2 - 15-30 crunches
-Round 3 - 10-20 squats
-Round 4 - 15-30 crunches
-Round 5 - 5-15 push-ups
Basic - Seven rounds of:
- 2 minutes - Shadowbox
- 1 minute - Rest
Post results to Comments.
Monday 19 October 2009: TIMED SETS 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
Post results to Comments.
Mon - Sun 12-18 October 2009: WEEK OF WODs
A WEEK OF DAILY WORKOUTS
Monday 12 Oct 2009: FIVE BASIC EXERCISES
Tuesday 13 Oct 2009: SPRINT - JUMP
Wednesday 14 Oct 2009: DIPS + CHINS
Thursday 15 Oct 2009: CRAWL...SPRINT #2
Friday 16 Oct 2009: PULL, PU, CRAWL
Saturday 17 Oct 2009: RUN FOR DISTANCE
Sunday 18 Oct 2009: REST
Post results to Comments for this post.
Saturday 10 October 2009: 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 9 October 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
Post results to Comments.
Thursday 8 October 2009: 10 X 10 SPRINTS
10 x 10 SPRINTS
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
- 5 minutes - Cardio Activity
(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard. - Repeat 10x:
10 seconds - Sprint
50 seconds - Jog/Walk to recover - 5 minutes - Cardio Activity
Post results to Comments.
Wednesday 7 October 2009: 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.
Check out Coach Ron's Push-ups page for ideas on advanced variations.
Tuesday 6 October 2009: 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 mucles)
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.
Monday 5 October 2009: SPARTAN RUN #2
SPARTAN RUN #2
30/30 = 30 seconds work, 30 seconds rest
Advanced:
- Run 5 minutes
- Repeat twice:
30/30 Pull-ups
30/30 Sit-ups
30/30 Burpees
30/30 Squats
30/30 Bear Crawls (substitute Crab Crawls on second circuit) - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat twice:
30/30 Partial, Assisted or Jumping Pull-ups
30/30 Sit-ups or Crunches
30/30 Squat Thrusts
30/30 Squats
30/30 Bear Crawl (substitute Crab Crawls on second circuit) - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat twice:
30/30 Body Rows
30/30 Crunches
30/30 Jumping Jacks
30/30 Half-Squats
30/30 Bear Crawl (substitute Crab Crawls on second circuit) - Powerwalk 5 minutes
Post results to Comments.
Saturday 3 October 2009: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk hill repeats for twenty minutes.
Post results to Comments.
Friday 2 October 2009: 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.
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