Saturday 1 May 2010: 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 April 2010: 30/90 CALS + CONDITIONING
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
Post results to Comments.
Thursday 29 April 2010: SPEEDPLAY
SPEEDPLAY (Fartlek)
Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.
Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).
If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.
Ideas to incorporate in your workout:
- High intensity sprints of 8-15 seconds
- Medium intensity sprints of 15-30 seconds
- High/medium intensity running for 1-3 minutes
- Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
- Sets of Squats, Lunges, or Pushups
- Bear Crawling or Crab Crawling
Post results to Comments.
Wednesday 28 April 2010: ALT PULL-PU OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
ON THE MINUTE
Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.
Advanced:
- Pull-ups or Chin-ups
- Push-ups, Dips, Handstand PU, or other challenging variation
Intermediate:
- Partial, Assisted, and/or Jumping Pull-ups
- Push-ups (go to your knees if necessary)
Basic:
- Bodyrows
- Knee Push-ups
Post results to Comments.
Tuesday 27 April 2010: LOWER BODY STRENGTH
LOWER BODY STRENGTH
Complete ten of the following circuits in twenty minutes.
Advanced:
- 45/15 Squats
- 45/15 Lunges
Intermediate-Basic:
- 30/30 Squats
- 30/30 Lunges
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
Monday 26 April 2010: 5BX
FIVE BASIC EXERCISES
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
- 2 minutes - Sun Salutations
- 1 minute - Squats
- 1 minute - Push-ups
- 1 minute - Sit-ups or Leg Raises
- 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees
- Perform Half-Squats instead of Squats
- Perform Knee Push-ups instead of Push-ups
- Perform Crunches instead of Sit-ups
- Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
Post results to Comments.
22-25 April 2010: WEEKEND WODs
A WEEKEND OF DAILY WORKOUTS
Thursday 22 April 2010: SPRINT PYRAMID
Friday 23 April 2010: 90/30 CALISTHENICS
Saturday 24 April 2010: RUN FOR DISTANCE
Sunday 25 April 2010: REST DAY
Post results to Comments for this post.
Wednesday 21 April 2010: 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 20 April 2010: 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 April 2010: SPARTAN RUN #3
Get ready. This one is tough.
SPARTAN RUN #3
Complete the following circuit in twenty minutes.
- Max Pull-ups in 1 minute
- Run 2 minutes
- Max Sit-ups in 1 minute
- Run 2 minutes
- Max Push-ups in 1 minute
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Run 2 minutes
- Max Sit-ups in 30 seconds
- Run 2 minutes
- Max Push-ups in 30 seconds
- Run 2 minutes
- Max Pull-ups in 30 seconds
- Max Sit-ups in 30 seconds
- Max Push-ups in 30 seconds
- Run 2 minutes
Intermediate and Basic trainees should substitute as necessary:
- Partial/Assisted Pull-ups or Body Rows for Pull-ups
- Crunches for Sit-ups
- Knee Push-ups for Push-ups
- Powerwalking for Running
- 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
(E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)
There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.
Post results to Comments.
Saturday 17 April 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run twenty minutes for distance.
Intermediate:
Run-walk twenty minutes for distance.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 16 April 2010: PULL, PU, CRAWL
PULLING, PUSHING, & CRAWLING
Complete as many rounds as possible in twenty minutes.
Advanced:
- A set of Pull-ups
- 30 seconds - Bear Crawl
- A set of Push-ups
- 30 seconds - Crab Crawl
Intermediate:
- A set of Partial, Assisted, or Jumping Pull-ups
- 20-30 seconds - Bear Crawl
- A set of Push-ups (go to your knees if necessary)
- 20-30 seconds - Crab Crawl
Basic:
- A set of Body Rows
- 15-20 seconds - Bear Crawl
- A set of Knee Push-ups
- 15-20 seconds - Crab Crawl
Post results to Comments.
Thursday 15 April 2010: 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.
Wednesday 14 April 2010: 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.
Post results to Comments.
Tuesday 13 April 2010: ANIMAL CONDITIONING
ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Post results to Comments.
Monday 12 April 2010: 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.
Saturday 10 April 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run twenty minutes for distance.
Intermediate:
Run-walk twenty minutes for distance.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 9 April 2010: PULL LADDERS + PU
PULL-UP LADDERS + SET OF PUSH-UPS
Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.
To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.
Advanced:
- Ladders of Pull-ups/Chin-ups
- Sets of Regular Push-ups
Intermediate and Basic:
- Ladders of Partial or Assisted Pull-ups or Body Rows
- Sets of Regular, Knee, or Countertop Push-ups
Post results to Comments.
Thursday 8 April 2010: 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
Post results to Comments.
Wednesday 7 April 2010: 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 Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.
Tuesday 6 April 2010: 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 5 April 2010: PFT
First Monday of the Month. Time for the...
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.
Saturday 3 April 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run twenty minutes for distance.
Intermediate:
Run-walk twenty minutes for distance.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 2 April 2010: 30/90 PU-PULL + 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
Post results to Comments.
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