Friday 1 July 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

Thursday 30 June 2011: 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

Wednesday 29 June 2011: 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

Tuesday 28 June 2011: 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

Monday 27 June 2011: 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

Sunday 26 June 2011: REST

REST DAY

Saturday 25 June 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 24 June 2011: STR, COND, PWR

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.)

Wednesday 22 June 2011: 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

Tuesday 21 June 2011: 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

Monday 20 June 2011: SPARTAN RUN #3

Get ready. This one is tough.

SPARTAN RUN #3

Complete the following circuit in twenty minutes.

• Max Pull-ups in 1 minute
• Run 2 minutes
• Max Sit-ups in 1 minute
• Run 2 minutes
• Max Push-ups in 1 minute
• Run 2 minutes
  
  
• Max Pull-ups in 30 seconds
• Run 2 minutes
• Max Sit-ups in 30 seconds
• Run 2 minutes
• Max Push-ups in 30 seconds
• Run 2 minutes
  
  
• Max Pull-ups in 30 seconds
• Max Sit-ups in 30 seconds
• Max Push-ups in 30 seconds
• Run 2 minutes

Intermediate and Basic trainees should substitute as necessary:

• Partial/Assisted Pull-ups or Body Rows for Pull-ups
• Crunches for Sit-ups
• Knee Push-ups for Push-ups
• Powerwalking for Running
• 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
  (E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)

There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.

Friday 17 June 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 15 June 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 14 June 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 13 June 2011: 30/30 CALS CIRCUITS

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

Sunday 12 June 2011: REST

REST DAY

Saturday 11 June 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 10 June 2011: 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

Thursday 9 June 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 8 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 7 June 2011: SHADOWBOXING

BOXING CONDITIONING

 

Advanced - Four rounds of:

• 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - a set of push-ups
  -Round 2 - a set of crunches
  -Round 3 - a set of squats
  -Round 4 - a set of push-ups

Intermediate - Five rounds of:

• 3 minutes - Shadowbox  (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - 5-15 push-ups
  -Round 2 - 15-30 crunches
  -Round 3 - 10-20 squats
  -Round 4 - 15-30 crunches
  -Round 5 - 5-15 push-ups

Basic - Seven rounds of:

• 2 minutes - Shadowbox
• 1 minute - Rest

Monday 6 June 2011: 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

Sunday 5 June 2011: REST

REST DAY

Saturday 4 June 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 3 June 2011: POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• 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.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Thursday 2 June 2011: 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