Wednesday 1 Nov. 2006: DIPS + CHINS

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.

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Tuesday 31 October 2006: B-CIRCUITS

B-CIRCUITS

Today's workout was created by Bryce Lane and is discussed in his excellent booklet Fitness Secrets of the Road Ninja. The formula is simple: a short range of motion squat jump followed by a full range of motion squat jump followed by a set of high tension bodyweight squats. I said simple, not easy. The specified repetitions for each level are merely guidelines. Adjust them as necessary.

Complete as many circuits as possible in twenty minutes. Remember to land lightly.

Advanced:

• 12 Short range Squat Jumps
  (Short range of motion, i.e. Half-Squat - squat until your elbows touch your knees)
• 12 Full range Squat Jumps
  (Jump from a full or three-quarter squat, a.k.a. star jump - squat and place your palms on the ground)
• 20 High Tension BW Squats
  (E.g. Hindu, Deep Knee Bend, Sumo, etc.)

Intermediate:

• 6-9 Short range Squat Jumps
• 6-9 Medium or Full range Squat Jumps
  (Jump from a half, three-quarter, or full squat depending on your ability)
• 10 Bodyweight Squats

Trainees that are uncomfortable with or not conditioned for jumping exercises should perform the Basic circuit, even if they have previously completed Intermediate or Advanced workouts.

Basic:

• 5 Lunges each leg
  (Step forward with hands on hips. Bend your front leg to a 90 degree angle; your rear leg should be bent with the knee close to the ground.)
• 5 Heel Raises
  (Stand with your feet slightly apart. Rise onto the balls of your feet and flex your calves.)
• 5 Half-Squats

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Monday 30 October 2006: SPARTAN 2

SPARTAN RUN #2

Advanced:

• Run 5 minutes
• Repeat twice:
  30/30 Pull-ups
  30/30 Sit-ups
  30/30 Burpees
  30/30 Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• 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 (add a push-up if possible)
  30/30 Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat twice:
  30/30 Body Rows
  30/30 Crunches
  30/30 Knee Push-ups
  30/30 Half-Squats
  30/30 Bear Crawl (on second round do Crab Crawl)
• Powerwalk 5 minutes

Key to Exercises:

• 30/30 - 30 seconds work, 30 seconds rest, Begin the next exercise
• Squat Thrust and Burpee - From a standing position: crouch down and place your hands on the ground beside and slightly in forward of your feet. Jump and thrust your feet backwards landing with your body in push-up position. To perform a Burpee, do a push-up. Jump and bring your feet back under your body. To perform a Squat Thrust, simply stand up. To perform a Burpee, jump up as high as your can.
• Bear Crawl - Bend forward and crawl on your hands and feet.
• Crab Crawl - From a sitting position: bend your knees, place your feet flat on the ground, and rest your hands on the ground just behind your hips. Lift your pelvis and support the weight of your body on your hands and feet with your stomach pointed toward the sky. Crawl on your hands and feet in this position.

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Sunday 29 October 2006: REST DAY

REST DAY

Saturday 28 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run twenty minutes for distance.

Intermediate:
Run-walk twenty minutes for distance.

Basic:
Powerwalk hill repeats for twenty minutes.

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Friday 27 October 2006: 90/30 CALS

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.

Perform ten rounds of the following cycle in twenty minutes.

Advanced:

• 30 seconds - Body Rows or Pull-ups
• 30 seconds - Mountain Climbers
• 30 seconds - Russian Twists
  (Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.)
• 30 seconds - Rest

Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.

Intermediate:

• 30 seconds - Body Rows
• 30 seconds - Squat Thrusts
• 30 seconds - Russian Twists or Regular Crunches
• 30 seconds - Rest

Basic:

• 30 seconds - Body Rows
• 30 seconds - Half-Squats
• 30 seconds - Crunches
• 30 seconds - Rest

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Thursday 26 October 2006: 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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Wednesday 25 October 2006: Alt. PULL-PU OTM

ALTERNATE PULL-UPS & PUSH-UPS
ON THE MINUTE

Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.

Advanced:

• Pull-ups or Chin-ups


• Push-ups, Dips, Handstand PU, or other challenging variation

Intermediate:

• Partial, Assisted, and/or Jumping Pull-ups


• Push-ups (go to your knees if necessary)

Basic:

• Bodyrows


• Knee Push-ups

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Tuesday 24 October 2006: 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

Advanced:

• 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.)

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Monday 23 October 2006: 30/30 CAL CIRCUITS

30/30 CALISTHENIC CIRCUITS

Today's workout utilizes 30/30 intervals (30seconds work, 30seconds rest, repeat for time allotted). Each exercise will be performed for thirty seconds with thirty seconds rest in between.



Repeat the following cycle five times.



Advanced:

• 30/30 Pull-ups
• 30/30 Sit-ups
• 30/30 Push-ups
• 30/30 Squats

Intermediate:

• 30/30 Assisted, Partial or Jumping Pull-ups
• 30/30 Sit-ups or Crunches
• 30/30 Push-ups (go to your knees if necessary)
• 30/30 Squats or Half-Squats

Basic:

• 30/30 Body Rows
• 30/30 Crunches
• 30/30 Knee Push-ups
• 30/30 Half-Squats

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Sunday 22 October 2006: REST DAY

REST DAY

Saturday 21 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk hill repeats for twenty minutes.

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Friday 20 October 2006: BURPEE--PULL-UP CHALLENGE

BURPEE--PULL-UP CHALLENGE

Today's workout involves back to back ten minute challenges. Perform as many burpees as possible in ten minutes, then perform as many pull-ups as possible in ten minutes.

Break up the sets any way you like. Some options include:

• 30/30 or 30/60 intervals
• One set every 60-120 seconds
• Sets of 75% of max reps with whatever rest is necessary and then repeat

Go here for instructions on performing Burpees and Squat Thrusts.

Advanced:

• Max Burpees in ten minutes
• Max Pull-ups in ten minutes

Intermediate:

• Max Squat Thrusts in ten minutes
• Max Partial, Assisted, or Jumping Pull-ups in ten minutes

Basic:

• Max Jumping Jacks in ten minutes
• Max Body Rows in ten minutes

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Thursday 19 October 2006: 30/90 SPRINTS

The terrific, the terrifying...

30/90 SPRINTS

Today's sprints may be run with progressive intensity. For example, climax the first sprint at 70% of max effort, the second sprint at 80% of max, the third sprint at 90% of max, and the fourth and fifth sprints at 100% effort.

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 20-30 seconds
  Recover 90-100 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15 seconds
  Recover 105 seconds
• Powerwalk 5 minutes

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Wednesday 18 October 2006: PU OTM

PUSH-UPS ON THE MINUTE

Perform a set of push-ups at the top of every minute for twenty minutes.

You decide whether to shoot for high volume with an easier push-up variation or low rep strength work with a more challenging variation (e.g. Wall PU or HSPU). Keep the reps in each set well below maximum to prevent burnout. Remember, you will have to perform twenty sets. Stay away from muscle failure in this workout.

Intermediate and Basic trainees should substitute Knee PU or Countertop PU as necessary.

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Tuesday 17 October 2006: JUMP SQU, BW SQU #2

JUMP SQUATS, BODYWEIGHT SQUATS #2

Alternate sets of jump squats and bodyweight squats for twenty minutes. Choose exercise variations and reps that are suitable to your level of strength and conditioning. Suggestions are listed below.

Advanced:

• 5-15 Full Range Jump Squats, Box Jumps, or Hurdle Jumps
• 15-25 Full Range Squats, Hindu Squats, or Sumo Squats

Intermediate:

• 5-10 Short-Full Range Jump Squats or Box Jumps
• 10-20 Short-Full Range Squats, Hindu Squats, or Sumo Squats

If you are unaccustomed to plyometric training (i.e. jump squats), are severely overweight, or have joint issues that make jump training inadvisable, perform the Basic WOD.


Basic:
Complete as many rounds of the following as possible in twenty minutes.

• 5-10 Half Squats
• 5-10 Lunges
• 5-10 Calf Raises
• 10-20 Jumping Jacks

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Half-Squat - Touch elbows to knees

Monday 16 October 2006: TIMED CALS CIRCUIT

TIMED CALISTHENIC 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

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Sunday 15 October 2006: REST DAY

REST DAY

Saturday 14 October 2006: 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 13 October 2006: PULL-UP LADDERS

PULL-UP LADDERS + PUSH-UP SETS

Perform ladders of pull-ups for twenty minutes with a set of push-ups inserted between each pull-up rung.

To perform ladders, perform one pull-up, rest, perform two pull-ups, rest, perform three pull-ups, rest. Continue increasing your reps by one until you begin to feel somewhat taxed by the reps. Then start over at one rep and build again. This is a way to build volume while keeping the reps low and avoiding muscle failure. If your muscular endurance for performing pull-ups is very high, you might only perform one or two ladders. Most trainees will perform at least three or more complete ladders. For more information on this technique, go here.

Today's workout will look something like this: 1 Pull-up, a set of push-ups, 2 Pull-ups, a set of push-ups, 3 Pull-ups, a set of push-ups...6 Pull-ups, a set of push-ups. Start again - 1 Pull-up, a set of push-ups, 2 Pull-ups, etc.

Advanced:

• Pull-ups or Chin-ups
• Push-ups

Intermediate:

• Partial, Assisted, or Jumping Pull-ups or Body Rows
• Push-ups or Knee Push-ups

Basic:

• Body Rows
• Knee Push-ups

Post results to Comments.

Thursday 12 October 2006: CRAWL...SPRINT

CRAWL...SPRINT #2

Complete five rounds.

If you are an advanced trainee and find the rest interval too long: Sprint harder, Crawl faster, Sprint and/or crawl up a hill, Perform jumping jacks during part or all of the rest interval. (Hint: If you find the rest interval too long, you aren't performing the crawl or sprint with enough intensity. In other words, adding the jumping jacks would be a sign of laziness during the work intervals, not toughness.)


Advanced & Intermediate:

• Bear Crawl - 30 seconds
  (Bend forward and crawl on your hands and feet.)
• Sprint - 15 seconds
• Rest - 1 minute 15 seconds
  
• Crab Crawl - 30 seconds
  (Sitting on the ground, bend your knees and place your feet flat on the ground. Rest your hands on the ground slightly behind your hips. Lift your pelvis taking the weight of your body on your hands and feet, stomach pointing towards the sky. Crawl on your hands and feet.)
• Sprint - 15 seconds
• Rest - 1 minute 15 seconds

Basic:

• Bear Crawl - 15 seconds
• Rest - 30 seconds
• Sprint - 15 seconds
• Rest - 1 minute
  
• Crab Crawl - 15 seconds
• Rest - 30 seconds
• Sprint - 15 seconds
• Rest - 1 minute

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Wednesday 11 October 2006: PU DROP SETS

PUSH-UP DROP SETS

Perform as many cycles of push-up drop sets as possible in twenty minutes. To perform a drop set of push-ups, choose three push-up variations of differing levels of difficulty. Then do a set of each variation with no rest in between, starting with the most difficult variation and ending with the least. You may rest as necessary between each drop set. Choose low reps for each set, and try to keep the reps the same for each variation that you perform. Suggested combinations are listed below.

Advanced:

• Handstand or Feet Elevated Push-ups
• Regular Push-ups
• Knee Push-ups

Intermediate:

• Regular Push-ups
• Knee Push-ups
• Countertop Push-ups

Basic:

• Knee Push-ups
• Countertop Push-ups
• Countertop Push-ups (move feet closer to the counter)

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How to Max the USMC Pull-up Test

Tuesday 10 October 2006: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat for time allotted).

• 5 minutes - 30/30 Jumping Jacks or Jump Rope


• 5 minutes - 30/30 Burpees (Advanced), Squat Thrusts (Intermediate), or Half Squats (Basic)


• 5 minutes - 30/30 Mountain Climbers


• 5 minutes - 30/30 Squats
  (Intermediate and Basic trainees should substitute half squats as necessary)

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Monday 9 October 2006: SPARTAN RUN

SPARTAN RUN #1

Complete as many rounds as possible in twenty minutes. Keep the sets in the range of 25-50% of max reps. If necessary, substitute two minutes of jumping jacks, jump rope, squat thrusts, or squats for running.

Advanced:

• Pull-ups/Chin-ups
• Sit-ups
• Push-ups
• Run 1/4 mile or 2 minutes

Intermediate:

• Assisted, Partial, or Jumping Pull-ups or Body Rows
• Sit-ups or Crunches
• Push-ups (go to knees if necessary)
• Run 1/4 mile or 2 minutes

Basic:

• Body Rows
• Crunches
• Knee Push-ups
• Run 1/8 mile or 60-120 seconds

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Sunday 8 October 2006: REST DAY

REST DAY

Saturday 7 October 2006: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.



Intermediate:
Run-walk for twenty minutes.



Basic:
Powerwalk hill repeats for twenty minutes.



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Friday 6 October 2006: DIPS + CHINS

SUPERSETS: DIPS + CHIN-UPS

Perform supersets of dips and chin-ups for twenty minutes. Rest as necessary between supersets.

Bar dips can be improvised by dipping with your hands on the backs of two chairs or at the corner of a countertop.

Advanced:

• Parallel bar dips or Challenging Upper Body Press Variation (e.g. Handstand PU or Wall PU)
• Chin-ups

Intermediate:

• Parallel bar dips or Chair dips or Push-ups
  (Chair Dips: Body is in an L-position with hands in the seat of two chairs and heels resting in the seat of another chair)
• Chin-ups (substitute assisted, partial, or jumping reps as necessary)

Basic:

• Assisted dips or Knee Push-ups
  (Assisted Dips: Same position as the chair dips above but the heels are resting on the ground)
• Body Rows

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Thursday 5 October 2006: 30/90 SPRINTS

The sprint workout you love to hate...

30/90 SPRINTS

Run these progressively (e.g. Sprint 1 @ 75%, Sprint 2 @ 85%, Sprint 3 @ 95%, Sprints 4-5 @ 100%) or all-out, but remember that 100% intensity in a 30 second sprint is not the same as 100% intensity in a 6 second sprint.

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15 seconds
  Recover 105 seconds
• Powerwalk 5 minutes

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Wednesday 4 October 2006: PU + ABS

PUSH-UPS + ABS SUPER SETS

A superset is a set of two different exercises performed back to back with little or no rest in between. You may rest between supersets as necessary.

The repetitions listed are merely guidelines. You choose the number of reps that is consistent with your current level of strength and conditioning. (E.g. An advanced trainee might choose low reps of more challenging variations such as Handstand PUs and Hanging Leg Lifts, or he/she might opt for higher volume with less challenging variations such as Regular PUs and Crunches.)

Perform as many rounds as possible in twenty minutes.

Advanced:

• 10-25 Push-ups
  (you choose the variation: e.g. wide, narrow, elevated, Hindu, etc.)
• 10-25 Abs
  (you choose the exercise: e.g. sit-up, leg lever, bicycle, V-up, etc.)

Intermediate:

• 5-15 Push-ups
  (go to your knees as necessary)
• 5-15 Abs
  (you choose the exercise: e.g. sit-up, crunch, leg lever, bicycle, etc.)

Basic:

• 5-10 Knee or Countertop PU
• 5-15 Abs
  (you choose the exercise: e.g. sit-up, crunch, leg lever, bicycle, etc.)

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Tuesday 3 October 2006: CONDITIONING

CONDITIONING: JUMPING JACKS & BURPEES

Today's workout uses 30/30 work intervals (30seconds work, 30seconds rest, repeat for time allotted).

Advanced:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Burpees

Intermediate:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Squat Thrusts

Basic:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Half Squats

To do a Half-Squat:(1) Stand with feet approximately shoulder-width apart, arms in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground and/or your elbows touch your knees, (3) Stand up straight.

To do a Squat Thrust:(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.













To do a Burpee:Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can.

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Monday 2 October 2006: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 Bodyrows in 1 minute
• Rest 1 minute
• Max Crunches in 1 minute
• Rest 1 minute
• Max Push-ups in 1 minute
• Rest 3 minutes
• Run-walk 12 minutes for distance

Basic:

• Max Bodyrows 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

Post results to Comments.