Wednesday 1 June 2011: 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.
Tuesday 31 May 2011: 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)
Monday 30 May 2011: 5BX
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)
Saturday 28 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 27 May 2011: 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.
Wednesday 25 May 2011: 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
Tuesday 24 May 2011: B-SQUATS
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 23 May 2011: 5 X 4
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Advanced:
- 30 seconds - Push-ups
- 30 seconds - Crunches
- 1 minute - Squats
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Intermediate-Basic:
- 15/15 - Push-ups (15 seconds work, 15 seconds rest)
- 15/15 - Crunches (15 seconds work, 15 seconds rest)
- 30/30 - Squats (30 seconds work, 30 seconds rest)
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Saturday 21 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 20 May 2011: 15 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.)
Thursday 19 May 2011: 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
Wednesday 18 May 2011: 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.
Tuesday 17 May 2011: 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
Monday 16 May 2011: SPARTAN RUN #2
SPARTAN RUN #2
30/30 = 30 seconds work, 30 seconds rest
Advanced:
- Run 5 minutes
- Repeat twice:
-30/30 Pull-ups
-30/30 Sit-ups
-30/30 Burpees
-30/30 Squats
-30/30 Bear Crawls (substitute Crab Crawls on second circuit) - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat twice:
-30/30 Partial, Assisted or Jumping Pull-ups
-30/30 Sit-ups or Crunches
-30/30 Squat Thrusts
-30/30 Squats30/30
-Bear Crawl (substitute Crab Crawls on second circuit) - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat twice:
-30/30 Body Rows
-30/30 Crunches
-30/30 Jumping Jacks
-30/30 Half Squats
-30/30 Bear Crawl (substitute Crab Crawls on second circuit) - Powerwalk 5 minutes
Saturday 14 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 13 May 2011: STR-PWR CIRCUITS
STRENGTH, CONDITIONING & POWER CIRCUITS
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
- A set of Push-ups
(Intermediate and Basic substitute Knee Push-ups as necessary.) - 30 seconds - Power Skip
(Skip like a girl but pump your arms and thrust your knees high. Focus on power.) - A set of Squats
(Intermediate and Basic substitute Half-Squats as necessary.) - 30 seconds Bear Crawl (or crawl back to start)
(Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)
Thursday 12 May 2011: 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
Wednesday 11 May 2011: 3 POWER CALS
THREE POWERFUL CALISTHENICS Repeat the following circuit for twenty minutes. Advanced - Intermediate: Basic:Physical Culture Classics Atlas Push-ups
Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.Yoga Push-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continuously while keeping your arms straight (but not locked).Countertop or Atlas Push-ups
Tuesday 10 Ma 2011: SQUAT THRUSTS
ONE SIMPLE EXERCISE
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
- A set at the top of every minute
- 30/30 style (30 seconds work, 30 second rest)
- Boxer Rounds (2-3 minutes work, 1 minute rest)
- Descending sets (20, 19, 18, 17, 16, etc.)
Monday 9 May 2011: TIMED SETS CIRCUITS
TIMED SETS CIRCUITS
Perform four rounds of the following circuit.
- Round One perform each exercise for 60 seconds
- Round Two perform each exercise for 45 seconds
- Round Three perform each exercise for 30 seconds
- Round Four perform each exercise for 15 seconds
- Rest 1 minute between each set of exercises in all four rounds.
Advanced:
- Pull-ups
- Sit-ups
- Push-ups
Intermediate:
- Assisted, Partial, or Jumping Pull-ups
- Sit-ups or Crunches
- Push-ups (go to your knees if necessary)
Basic:
- Body Rows
- Crunches
- Knee Push-ups
Saturday 7 May 2011: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 6 May 2011: JR + PU/SU
JUMP ROPE + PUSH-UPS/SIT-UPS
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.
You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.
This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.
Advanced
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups
- 30/30 Skipping Rope or Jumping Jacks
- A set of Sit-ups
Intermediate - Basic
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups (go to your knees if necessary)
- 30/30 Skipping Rope or Jumping Jacks
- A set of Crunches
30/30 Interval = 30 seconds work, 30 seconds rest
Wednesday 4 May 2011: 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.
Tuesday 3 May 2011: ANIMAL CONDITIONING
ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
Advanced:
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Monday 2 May 2011: PFT
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
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