The Daily Fitness Solution Blog

Saturday 19 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 18 January 2013: 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).

Reverse or Hindu Squats

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

Tuesday 15 January 2013: 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

Monday 14 January 2013: TIMED SETS #4

TIMED SETS #4

60/60 - 60 seconds work, 60seconds rest
30/60 - 30 seconds work, 60 seconds rest

Repeat two times (2x):

60/60 Pull-ups
60/60 Sit-ups
60/60 Push-ups

Repeat two times (2x):

30/60 Pull-ups
30/60 Sit-ups
30/60 Push-ups

Substitutions for Intermediate & Basic Levels:

For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
For Push-ups - Knee Push-ups, Dips, other push-up variations

Sunday 13 January 2013: REST DAY

REST DAY

Saturday 13 January 2013: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 11 January 2013: 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 10 January 2013: 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

Wednesday 9 January 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.

Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.

Tuesday 8 January 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 7 January 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

Sunday 6 January 2013: REST DAY

REST DAY

Friday 4 January 2013: BP + PULL-UP 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 3 January 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 2 January 2013: SPARTAN RUN #3

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.

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

Sunday 30 December 2012: REST DAY

REST DAY

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

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

Sunday 23 December 2012: REST DAY

REST DAY

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

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

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:

Burpees - Up
Squat Thrusts - Down

Intermediate - Basic:

Squat Thrusts - Up
Half Squats - Down

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

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).
Reverse or Hindu Squats
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.

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 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.