Thursday 10 December 2009: 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

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Tuesday 8 Decemer 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

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Monday 7 December 2009: PFT

Time for the first Monday of the month...

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

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Sunday 6 December 2009: REST

 REST DAY

Saturday 5 December 2009: RUN FOR DISTANCE

 RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

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Friday 4 December 2009: PULL O2M - P-Sk + CRAWL

PULL-UPS ON THE SECOND MINUTE
& POWER SKIP + CRAWL

Advanced:

• Perform a set of Pull-ups at the top of every second minute for ten minutes.
  (You will perform a set of pull-ups at minutes 0, 2, 4, 6, 8, and 10.)

Then

• Repeat five times:
  60 seconds - Power Skipping
  60 seconds - Bear Crawl/Crab Crawl (alternate each interval)

Intermediate - Basic:

• Perform a set of Body Rows at the top of every minute for ten minutes.
  (You will perform a set of Body Rows at minutes 0, 2, 4, 6, 8, and 10.)

Then

• Repeat ten times:
  30 seconds - Power Skipping
  30 seconds - Bear Crawl/Crab Crawl (alternate each interval)

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Thursday 3 December 2009: 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

 

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