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.
Posted by Joel Ellis at 16:30
Posted by Joel Ellis at 16:01
Posted by Joel Ellis at 13:11
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:
Posted by Joel Ellis at 14:13
Intermediate - Basic:
Posted by Joel Ellis at 16:42
Posted by Joel Ellis at 16:51
If you are unaccustomed to plyometric training, perform the Basic WOD.
Posted by Joel Ellis at 13:20
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Posted by Joel Ellis at 19:01
Posted by Joel Ellis at 14:14
The signature sprint workout...
Posted by Joel Ellis at 18:00
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
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.
Posted by Joel Ellis at 12:20
ONE SIMPLE EXERCISE
Do as many Squat Thrusts as possible in twenty minutes.
Posted by Joel Ellis at 13:19
Posted by Joel Ellis at 17:28
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.
Substitutions for Intermediate and Basic:
Posted by Joel Ellis at 12:07
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.
Posted by Joel Ellis at 20:25
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
Intermediate and Basic:
Posted by Joel Ellis at 19:28
Posted by Joel Ellis at 16:05