Tuesday 1 January 2013: SQ-THRUSTS

ONE SIMPLE EXERCISE


Squat Thrusts

Do as many Squat Thrusts as possible in twenty minutes.

Suggestions:
  • A set at the top of every minute
  • 30/30 style (30 seconds work, 30 second rest)
  • Boxer Rounds (2-3 minutes work, 1 minute rest)
  • Descending sets (20, 19, 18, 17, 16, etc.)

Monday 31 December 2012: TIMED SETS CIRCUITS

Last WOD of the Year. Let's make it a good one.
 
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

Saturday 29 December 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 28 December 2012: 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

Thursday 27 December 2012: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.
  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint
Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Wednesday 26 December 2012: 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)

Tuesday 25 December 2012: 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

Monday 24 December 2012: 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

Saturday 22 December 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.


Intermediate:
Run-walk for twenty minutes.


Basic:
Powerwalk for twenty minutes.

Friday 21 December 2012: 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

Thursday 20 December 2012: 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

Wednesday 19 December 2012: 3 POWER CALS


Physical Culture Classics
 
THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:
  • Dive Bomber or Hindu Push-ups
  • Reverse or Hindu Squats
  • Atlas Push-ups
    Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.
Basic:
  • Yoga Push-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
  • Countertop or Atlas Push-ups
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Tuesday 18 December 2012: SQ-THR + BP PYRAMID

BURPEE -- SQUAT THRUST PYRAMID

Perform a pyramid of burpees and squat thrusts for twenty minutes.

To perform a pyramid, begin by performing one rep of the chosen exercise, rest, then two reps, rest, then three reps, and so on until you reach the "top" of the pyramid. Then begin retracing the steps you took to reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The "top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20 reps) or can be ascertained by the inability to complete the required number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you missed a set). In either case, the trainee should stop building sets and "descend" the pyramid by performing decreasing sets of his/her chosen exercise.

For this WOD you should go by feel. We do not set predetermined numbers as goals on the TMFS blog, but if you have previous experience with burpees and know your limits, you may choose to do so. A better method will simply be to go by feel. If you are becoming very fatigued and are struggling to complete each set, stop increasing the reps and begin descending with the next exercise. If you complete the pyramid and have extra time left within the twenty minute time limit, go ahead and begin another pyramid until time expires.

During our workout today we will be using a more challenging exercise on the way "up" the pyramid and a less challenging exercise on the way "down." For example, an advanced trainee will perform sets of burpees (1, 2, 3, 4, 5, etc.) until he reaches the top, then he will perform squat thrusts on the way down (10, 9, 8, 7, 6, etc.).

How long should you rest? That is up to the individual. You know your level of conditioning. You should rest long enough to catch your breath and recover the strength to continue but not long enough for your heartrate to return entirely to normal levels (it should drop somewhat, however).

Advanced:
Intermediate - Basic:

Monday 17 December 2012: 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)

Sunday 16 December 2012: REST

REST DAY

Saturday 15 December 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 14 December 2012: BP + JJ 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

Thursday 13 December 2012: 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

Wednesday 12 December 2012: 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.

Tuesday 11 December 2012: B-CIRCUITS

Today's agony brought to you by Bryce Lane, a major inspiration for this site and creator of the infamous...


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.

Monday 10 December 2012: DO IT ALL

DO IT ALL

Complete the following circuit five times:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats
30/30 = 30 seconds work, 30 seconds rest

Substitutions
  • Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
  • Sit-ups: Crunches, Flutter Kicks, Leg Levers
  • Push-ups: Dips, Knee Push-ups
  • Squats: Squat Jumps, Half-Squats

Sunday 9 December 2012: REST

REST DAY

Saturday 8 December 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 7 December 2012: POWER CALS

Physical Culture Classics
 
THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:
  • Dive Bomber or Hindu Push-ups
  • Reverse or Hindu Squats
  • Atlas Push-ups
    Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.
Basic:
  • Yoga Push-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
  • Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Thursday 6 December 2012: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.
Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Wednesday 5 December 2012: 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.

Tuesday 4 December 2012: SQ-THRUSTS

ONE SIMPLE EXERCISE


Squat Thrusts

Do as many Squat Thrusts as possible in twenty minutes.

Suggestions:
  • A set at the top of every minute
  • 30/30 style (30 seconds work, 30 second rest)
  • Boxer Rounds (2-3 minutes work, 1 minute rest)
  • Descending sets (20, 19, 18, 17, 16, etc.)

Monday 3 December 2012: 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

Sunday 2 December 2012: REST

REST DAY