Friday - Sunday 1-3 August 2008: WEEKEND WODs

Friday 1 August 2008: 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.

Saturday 2 August 2008: RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Sunday 3 August 2008: REST DAY

REST DAY

Thursday 31 July 2008: SPRINT + CRAWL

SPRINT + CRAWL

Complete as many rounds of the following as you can in twenty minutes. Rest as necessary between rounds.

Advanced:
10 seconds - Sprint
30 seconds - Bear Crawl
Walk/Jog back to start

Intermediate:
8 seconds - Sprint
20 seconds - Bear Crawl
Walk back to start

Basic:
5 seconds - Sprint
15 seconds - Bear Crawl
Walk back to start

Post results to Comments.

Wednesday 30 July 2008: ON THE ROAD #1

Today's workout is adapted from John Peterson (http://transformetrics.com).

ON THE ROAD #1

Perform two of the following circuits in twenty minutes.

Advanced:

1) Atlas II Push-ups - 1 minute
Perform push-ups with each hand on a sturdy chair seat or blocks and the feet elevated to the same or a greater height on a third chair or block.

2) Sit-ups - 1 minute

3) Self-Resistance Arm Curls - 1 minute/each arm
With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.

4) Step-ups - 6 minutes
Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

Intermediate:(Rest as necessary during each circuit)

1) Atlas I Push-ups - 1 minute
Perform push-ups with each hand on a sturdy chair seat or blocks and the feet on the floor.

2) Crunches - 1 minute

3) Self-Resistance Arm Curls - 1 minute/each arm
With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.

4) Step-ups - 6 minutes
Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

Basic:(Rest as necessary during each circuit)

1) Knee or Countertop Push-ups - 1 minute

2) Crunches - 1 minute

3) Self-Resistance Arm Curls - 1 minute/each arm
With one arm held straight and slightly in front of your body, grasp your wrist with the opposing hand. Slowly curl your straight arm until the hand is at your shoulder while firmly resisting with the opposing arm.

4) Step-ups - 6 x 30/30 (30 seconds work, 30 second rest)
Step up and down continuously on a sturdy chair, step, or box, alternating which leg leads on each rep.

You can find more of John Peterson's training ideas in his books, including Pushing Yourself to Power, Miracle Seven, and Isometric Power Revolution.

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Tuesday 29 July 2008: SHADOWBOXING

CONDITIONING DRILL: SHADOWBOXING

Shadowbox for twenty minutes using combinations of boxing's four main punches: the jab (lead hand), the straight (rear hand), the hook (either hand), and the uppercut (either hand, usually the rear).

Extend your punches 90%, punching and recocking quickly and crisply, but do not overextend your arms risking hyperextension of the elbow joint. Work slowly at first to warm up the muscles before becoming more aggressive.

Advanced:

4 x 4 minute rounds with 1 minute rest between
(March or jog in place between rounds, or do jumping jacks)

Intermediate:

5 x 3 minute rounds with 1 minute rest between
(Keep your legs moving between rounds. Walk and breathe.)

Basic:

7 x 2 minute rounds with 1 minute rest between
(Keep your legs moving between rounds. Walk and breathe.)

Don't forget to bob, weave, parry, duck, slip, and move lightly and quickly during each round.

Option:
Martial artists should consider including knee strikes and kicks during each round.

Post results to Comments.

Monday 28 July 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.

Post results to Comments.

Sunday 27 July 2008: REST DAY

REST DAY

Saturday 26 July 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 25 July 2008: BP + PULL 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

Post results to Comments.

Thursday 24 July 2008: 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.

Wednesday 23 July 2008: 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.

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Tuesday 22 July 2008: J-SQ + BW-SQ #1

JUMP SQUATS, BODYWEIGHT SQUATS #1

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

Advanced - Intermediate:

10 minutes - 30/30 Squat Jumps
(e.g. half, full, jump-overs, etc.)
10 minutes - 30/30 Bodyweight Squats
(e.g. Hindu, Sumo, Deep Knee Bend, etc.)

Basic:

5 minutes - 30/30 Jumping Jacks
5 minutes - 30/30 Half-Squats
5 minutes - 30/30 Jumping Jacks
5 minutes - 30/30 Half-Squats

Post results to Comments.

Monday 21 July 2008: HT-SL PU/PULL

HIGH TENSION, SLOW-MO: PUSH-UPS & PULL-UPS

Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.

Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.

The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.

Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)

Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Advanced:

5 x 5 High-tension, Slow-mo Pushups
--(5-6 seconds down, 5-6 seconds up)
--(Rest at least one minute between sets)
5 x 5 High-tension, Slow-mo Pull-ups
--(5-6 seconds down, 5-6 seconds up)
--(Rest at least one minute between sets)

Intermediate:

5 x 5 High-tension, Slow-mo Knee Pushups
--(3-6 seconds down, 3-6 seconds up)
--(Rest at least one minute between sets)
5 x 5 High-tension, Slow-mo Lying Body Rows
--(3-6 seconds down, 3-6 seconds up)
--(Rest at least one minute between sets)

Basic:

5 x 5 High-tension, Slow-mo Countertop Pushups
--(3-6 seconds down, 3-6 seconds up)
--(Rest at least one minute between sets)
5 x 5 High-tension, Slow-mo Standing Body Rows
--(3-6 seconds down, 3-6 seconds up)
--(Rest at least one minute between sets)

Post results to Comments.

Sunday 20 July 2008: REST DAY

REST DAY

Saturday 19 July 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 18 July 2008: 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.

Thursday 17 July 2008: 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.

Wednesday 16 July 2008: 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 July 2008: 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.

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.

Monday 14 July 2008: 30/30 CALS CIRCUIT

Sorry about the formatting issues lately.

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

Post results to Comments.

Sunday 13 July 2008: REST DAY

REST DAY

Saturday 12 July 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 11 July 2008: TIMED SETS

TIMED SETS

Perform timed sets of pull-ups, sit-ups, and push-ups for twenty minutes. Insert one minute of rest between each set. Complete all sets for each exercise before proceeding to the next exercise.

You should only perform four sets of each exercise. Do not try to add sets within the allotted time after your form breaks down.

Advanced:

• Max Pull-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Sit-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Push-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

Intermediate:

• Max Assisted, Partial, or Jumping Pull-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Sit-ups or Crunches in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Push-ups (go to your knees if necessary) in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

Basic:

• Max Body Rows in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Crunches in:
  1 minute
  45 seconds
  30 seconds
  15 seconds
• Max Knee Push-ups in:
  1 minute
  45 seconds
  30 seconds
  15 seconds

Post results to Comments.

Thursday 10 July 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 necessar

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

Post results to Comments.

Wednesday 9 July 2008: 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.

Post results to Comments.

Tuesday 8 July 2008: CONDITIONING

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

• 30 seconds - Walking Lunges
• A set of Burpees
• Bear Crawl back to start(Or 30 sec. crawl)

Intermediate - Basic:

• 20-30 seconds - Walking Lunges
• A set of Squat Thrusts
• Bear Crawl back to start(Or 20-30 sec. crawl)

Post results to Comments.

Monday 7 July 2008: PFT

Time for the first Monday of the month...

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

Post results to Comments.

Sunday 6 July 2008:REST DAY

REST DAY

Saturday 5 July 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 July 2008: 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.

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Thursday 3 July 2008: PICK YOUR POISON

CHOOSE YOUR OWN SPRINT WORKOUT

30/90 SPRINTS

SPRINT 8

SPRINT PYRAMID

CRAWL..SPRINT #2

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Wednesday 2 July 2008: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND 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

Post results to Comments.