Saturday 3 October 2009: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk hill repeats for twenty minutes.
Post results to Comments.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk hill repeats for twenty minutes.
Post results to Comments.
Friday 2 October 2009: 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.
Post results to Comments.
Thursday 1 October 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
Post results to Comments.
Thursday 1 October 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
Post results to Comments.
Wednesday 30 September 2009: PULL LADDERS + PU
PULL-UP LADDERS + SET OF PUSH-UPS
For today's workout, you will be performing pull-up ladders supersetted with sets of push-ups.
To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.
Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.
Advanced:
- Ladders of Pull-ups/Chin-ups
- Sets of Regular Push-ups
Intermediate and Basic:
- Ladders of Partial or Assisted Pull-ups or Body Rows
- Sets of Regular, Knee, or Countertop Push-ups
Post results to Comments.
Tuesday 29 September 2009: ANIMAL CONDITIONING
ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Post results to Comments.
Monday 28 September 2009: 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.
Post results to Comments.
Saturday 26 September 2009: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 25 September 2009: 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:
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
Post results to Comments.
Thursday 24 September 2009: 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
Post results to Comments.
Wednesday 23 September 2009: 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.
Post results to Comments.
Tuesday 22 September 2009: CONDITIONING INTERVALS
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
Post results to Comments.
Monday 21 September 2009: TIMED SETS #4
TIMED SETS #4
- 60/60 - 60 seconds work, 60seconds rest
- 30/60 - 30 seconds work, 30 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
Post results to Comments.
Saturday 19 September 2009: RUN FOR DISTANCE
For some reason, some daily workouts have not been posting to the blog. I apologize for any inconvenience this may have caused, and I will do my best to make sure each day's blog workout is available. -JME
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 18 September 2009: 30/90 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
Post results to Comments.
Wednesday 16 September 2009: 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
Post results to Comments.
Tuesday 15 September 2009: 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
Post results to Comments.
Monday 14 September 2009: 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
Post results to Comments.
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