Wednesday 1 January 2014: PU OTM

HAPPY NEW YEAR!

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.

Tuesday 31 December 2013: 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.

Monday 30 December 2013: 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.

Sunday 29 December 2013: REST DAY

REST DAY

Saturday 28 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 27 December 2013: 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.

Thursday 26 December 2013: SPRINT PYRAMID

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

Wednesday 25 December 2013: ALT PULL/PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE

Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options

• Advanced Trainees:
  Pull-ups, Chin-ups, Rope Pull-ups, etc.
  Push-ups, Feet Elevated Push-ups, Dips, etc.
• Intermediate and Basic Trainees:
  Partial, Assisted, or Jumping Pull-ups or BodyRows
  Push-ups, Knee Push-ups, Countertop Push-ups

Tuesday 24 December 2013: 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

Monday 23 December 2013: 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

Saturday 21 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 20 December 2013: 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

Thursday 19 December 2013: 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 repetitions15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Wednesday 18 December 2013: 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.

Lots of Push-ups!

Tuesday 17 December 2013: BP/SQ-THRUST 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:

• Burpees - Up
• Squat Thrusts - Down

Intermediate - Basic:

• Squat Thrusts - Up
• Half Squats - Down

Monday 16 December 2013: 5 X 4 MIN ROUNDS

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Saturday 14 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 13 December 2013: HT/SM PU-PULL

HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS

 

Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.

 

Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.

 

The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.

• Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
• Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Advanced:

• 5 x 5 High-tension, Slow-mo Pushups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Pull-ups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)

Intermediate:

• 5 x 5 High-tension, Slow-mo Knee Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Lying Body Rows (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Basic:

• 5 x 5 High-tension, Slow-mo Countertop Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Standing Body Rows
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Thursday 12 December 2013: 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

Wednesday 11 December 2013: MAX SETS - PULL-UPS

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Tuesday 10 December 2013: 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.

Monday 9 December 2013: 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 Squats30/30
  -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

Sunday 8 December 2013: REST

REST DAY

Saturday 7 December 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 6 December 2013: 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 5 December 2013: SPRINT PYRAMID

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

Wednesday 4 December 2013: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:

• Feet Elevated PU
• Regular PU
• Knee PU

Intermediate:

• Regular PU
• Knee PU
• Countertop PU

Basic:

• Knee PU
• Countertop PU
• Countertop PU (move feet closer to the countertop)

Tuesday 3 December 2013: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Complete the following circuit five times.
Advanced:

• 30/30 Jumping Jacks or Jump Rope
• 30/30 Burpees
• 30/30 Mountain Climbers
• 30/30 Squats

Intermediate:

• 30/30 Jumping Jacks or Jump Rope
• 30/30 Squat Thrusts (add push-up if possible)
• 30/30 Mountain Climbers
• 30/30 Squats

Basic:

• 30/30 Jumping Jacks or Jump Rope
• 30/30 Half-Squats or Squat Thrusts
• 30/30 Mountain Climbers
• 30/30 Half Squats

30/30 = 30 seconds work, 30 seconds rest

Monday 2 December 2013: 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