Saturday 1 Sep 2007: 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.
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 31 Aug 2007: B-CIRCUITS
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 muscles)
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.
Post results to Comments.
B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.
Thursday 30 Aug 2007: 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.
Wednesday 29 Aug 2007: 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.
Tuesday 28 Aug 2007: 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
Post results to Comments.
Monday 27 Aug 2007: 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.
Post results to Comments.
Saturday 25 Aug 2007: 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 24 Aug 2007: 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.
Thursday 23 Aug 2007: ALT OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
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
Post results to Comments.
Wednesday 22 Aug 2007: 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.
Tuesday 21 Aug 2007: SQUAT-LUNGE
LOWER BODY STRENGTH & CONDITIONING
Complete the following circuit in twenty minutes.
- 5 x 30/30 Squats
- 5 x 30/30 Lunges
- 5 x 30/30 Squats
- 5 x 30/30 Lunges
30/30 = 30 seconds work, 30 seconds rest
Intermediate and Basic trainees should substitute Half-Squats and/or use assistance by holding onto a chair during the Lunges and Squats.
Post results to Comments.
Hillfit.com - Hillwalking Fitness for Everyone!
Monday 20 Aug 2007: 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.
Post results to Comments.
Saturday 18 Aug 2007: 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 17 Aug 2007: 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 muscles)
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.
Post results to Comments.
B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.
Thursday 16 Aug 2007: PU/PULL 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.
Wednesday 15 Aug 2007: 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
Post results to Comments.
Tuesday 14 Aug 2007: 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
Post results to Comments.
Monday 13 Aug 2007: 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.
Post results to Comments.
Saturday 11 Aug 2007: 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 10 Aug 2007: J=SQ + BW-SQ
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.
Thursday 9 Aug 2007: ALT PULL-PU OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
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
Post results to Comments.
Wednesday 8 Aug 2007: 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.
Tuesday 7 Aug 2007: SQ - LUNGE
LOWER BODY STRENGTH & CONDITIONING
Complete the following circuit in twenty minutes.
- 5 x 30/30 Squats
- 5 x 30/30 Lunges
- 5 x 30/30 Squats
- 5 x 30/30 Lunges
30/30 = 30 seconds work, 30 seconds rest
Intermediate and Basic trainees should substitute Half-Squats and/or use assistance by holding onto a chair during the Lunges and Squats.
Post results to Comments.
Monday 6 Aug 2007: 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.
Post results to Comments.
Saturday 4 Aug 2007: 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 3 Aug 2007: 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 muscles)
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.
Post results to Comments.
B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.
Thursday 2 Aug 2007: ALT PU-PULL OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
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
Post results to Comments.
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