Friday 2 January 2009: 30/90 CALS + 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.
4 comments:
Hello,
Where can I get a copy of the spreadsheet that was used for the pushup challenge from a few years ago?
thanks for your time.
tom_hotz@hotmail.com
Good WOD.
As my cardio I did 20 Hindu Pushups and about a minute of shadowboxing.
JME, keep em coming. Even though I don't post a comment every day, I DO check into this blog daily.
Its a great resource, and I'm recommending it to several people who I know will dig it.
Demian
Perform five circuits in twenty minutes of:
30 sec A set 10 of Ring Push-ups
90 sec Cardio Tuck jumps and quick jumps on a mini tramp
30 sec Alternate sets of 5 Chin-ups Pull-ups
90 sec Slider skating
Thanks for another great workout. I agree with Demian. I may not post very often, but yours is my favorite fitness site on the web.
Bob
Tom,
I think that spreadsheet eventually disappeared. It seemed someone was looking for it earlier in 2008.
I'll check around again and make sure, but I am fairly certain I don't have a copy anymore.
Joel
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