Thursday 1 May 2008: SPEEDPLAY

SPEEDPLAY (Fartlek)

Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.

Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).

If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.

Ideas to incorporate in your workout:

• High intensity sprints of 8-15 seconds
• Medium intensity sprints of 15-30 seconds
• High/medium intensity running for 1-3 minutes
• Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
• Sets of Squats, Lunges, or Pushups
• Bear Crawling or Crab Crawling

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Wed 30 Apr 2008: FIVE BASIC EXERCISES

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)

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Tuesday 29 Apr 2008: 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

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Monday 28 Apr 2008: FIFTEEN MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

• 1 minute: Max Pull-ups
• 1 minute: Max Sit-ups
• 1 minute: Max Push-ups
• 2 minutes: Max Squats
• 10 minutes: High Intensity Cardio
  (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)

Intermediate:

• 1 minute: Max Partial Pull-ups or Body Rows
• 1 minute: Max Sit-ups or Crunches
• 1 minute: Max Push-ups (go to your knees if necessary)
• 2 minutes: Max Squats or Half-Squats
• 10 minutes: Intense Cardio
  (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)

Basic:

• 1 minute: Max Body Rows
• 1 minute: Max Crunches
• 1 minute: Max Knee Push-ups
• 2 minutes: Max Half-Squats
• 10 minutes: Cardio
  (E.g. Skip rope, Sprints, Jumping Jacks, etc.)

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Sunday 27 Apr 2008: REST DAY

REST DAY

Saturday 26 Apr 2008: 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 25 Apr 2008: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:

• 30 seconds: Push-ups (go to your knees if necessary)
• 30 seconds: Leg Levers
  (Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
• 30 seconds: Tuck Jumps
  (Perform a squat jump but in midair bring your knees to your chest.)
• 30 seconds: Rest

Intermediate:

• 30 seconds: Knee Push-ups
• 30 seconds: Reverse Crunches
  (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
• 30 seconds: Squat Jumps
• 30 seconds: Rest

Basic:

• 30 seconds: Countertop Push-ups
• 30 seconds: Reverse Crunches
  (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
• 30 seconds: Half Squats
• 30 seconds: Rest

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Thursday 24 Apr 2008: 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 23 Apr 2008: 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

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Tuesday 22 Apr 2008: 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 21 Apr 2008: 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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Sunday 20 Apr 2008: REST DAY

REST DAY

Saturday 19 Apr 2008: 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 18 Apr 2008: 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.

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Thursday 17 Apr 2008: 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

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Wednesday 16 Apr 2008: PULL OTM

PULL-UPS ON THE MINUTE

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

Intermediate and Basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.

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Tuesday 15 Apr 2008: 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

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Monday 14 Apr 2008: SPARTAN RUN #4

SPARTAN RUN #4

Complete the following workout in twenty minutes.

• Run - 2 minutes
• Repeat three times (3x):
  -Pull-ups - 30 seconds
  -Squats - 30 seconds
  -Run - 2 minutes
  -Push-ups - 30 seconds
  -Sit-ups - 30 seconds
• Run - 2 minutes

Substitutions:

• For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
• For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
• For Squats - Half-Squats, Isometric Wall Squat
• For Push-ups - Knee Push-ups, Dips, other push-up variations
• For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations

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Sunday 13 April 2008: REST DAY

REST DAY

7-12 Apr 2008: WEEK OF WODs

A WEEK OF DAILY WORKOUTS

Monday 7 Apr 2008: MONTHLY PFT

Tuesday 8 Apr 2008: ANIMAL CONDITIONING

Wednesday 9 Apr 2008: PUSH-UP DROP SETS

Thursday 10 Apr 2008: SPRINT 8

Friday 11 Apr 2008: BURPEE - PULL-UP CHALLENGE

Saturday 12 Apr 2008: RUN FOR DISTANCE

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Sunday 6 Apr 2008: REST DAY

REST DAY

Saturday 5 Apr 2008: 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 4 Apr 2008: 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.

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Thursday 3 Apr 2008: 30/90 SPRINTS

30/90 SPRINTS

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 15-20 seconds
  Recover 100-105 seconds
• Powerwalk 5 minutes

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Wednesday 2 Apr 2008: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:

• Feet Elevated PU
• Regular PU
• Knee PU

Intermediate:

• Regular PU
• Knee PU
• Countertop PU

Basic:

• Knee PU
• Countertop PU
• Countertop PU (move feet closer to the countertop)

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