Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.
These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).
Advanced: Pull-ups and/or Chin-ups
Intermediate: Partial or Assisted Pull-ups or Body Rows
Basic: Body Rows
The signature sprint workout...
Intermediate:
Basic:
BOXING CONDITIONING
Advanced - Four rounds of:
Intermediate - Five rounds of:
Complete the following circuit five times:
30/30 = 30 seconds work, 30 seconds rest
Substitutions
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
Basic:
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
Basic:
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.
The signature sprint workout...
Intermediate:
Basic:
Today's workout was developed by Bryce Lane.
Basic:
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.
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Advanced:
Intermediate-Basic:
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.
Advanced:
Intermediate:
Basic:
Intermediate:
Basic:
JUMP SQUATS + BODYWEIGHT SQUATS #2
Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
Repeat two times (2x):
Substitutions for Intermediate & Basic Levels:
Today's workout involves back-to-back ten minute challenges.
Advanced:
Intermediate:
Basic:
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.
Today's workout was developed by Bryce Lane.
Intermediate:
Basic:
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.
Advanced:
Intermediate:
Basic:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Complete ten circuits of the following in twenty minutes.
Advanced:
Intermediate:
Basic:
Intermediate:
Basic:
