Saturday 1 September 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

The September Challenge starts today!
Extend your Run or Run/walk or Powerwalk by 10 minutes and log your first completed workout for this month's challenge.

Friday 31 August 2012: MAX SETS - PULL-UPS

MAX SETS: PULL-UPS

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

Thursday 30 August 2012: 30/90 SPRINTS

The signature sprint workout...

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

Wednesday 29 August 2012: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.


Advanced:

• A set of Pull-ups
• 30 seconds - Bear Crawl
• A set of Push-ups
• 30 seconds - Crab Crawl

Intermediate:

• A set of Partial, Assisted, or Jumping Pull-ups
• 20-30 seconds - Bear Crawl
• A set of Push-ups (go to your knees if necessary)
• 20-30 seconds - Crab Crawl

Basic:

• A set of Body Rows
• 15-20 seconds - Bear Crawl
• A set of Knee Push-ups
• 15-20 seconds - Crab Crawl

Tuesday 28 August 2012: CONDITIONING CIRCUITS

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)

THE SEPTEMBER FITNESS CHALLENGE STARTS SATURDAY

Monday 27 August 2012: 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)

Sunday 26 August 2012: REST

REST DAY

September 2012 Challenge: 30 Runs in 30 Days

September Challenge:
30 Runs in 30 Days

Challenge: Complete 30 runs of 30 minutes in 30 days

The inspiration for this challenge came from Endurance Corner.

Rules:

1. Each run must be 30 minutes in length. Distance, pace, and terrain are irrelevant. Walk breaks are not only allowed but encouraged, especially if you do not already have a base of at least 20 miles running per week.
   
   
2. Run which are longer than 30 minutes still count as 1 run, even if the duration is a multiple of 30. (E.g. 60 minutes of running = 1 run, not 2)
    
3. Days off can be bought by running twice a day. Double workouts must be completed at least six hours apart. (E.g. Run 30 minutes morning and evening)

Suggestions:

• Keep your pace easy and feel free to take walking breaks on the clock. The challenge is to complete 30 runs, not to cause burn out or injury by going too fast or too hard too often. Consider using a 2/1 (10x), 4/1 (6x), 5/1 (5x), or 9/1 (3x) Run/Walk interval (X minutes running/x minutes walking) to complete your daily workouts.

• 30 minutes of walking, cycling, or swimming may be substituted for the duration of the challenge or for any workout of the challenge.

• Post your daily runs on The Daily Fitness Solution Facebook page or as a comment on this post. Even a simple “Day 15 – Done!” can be a powerful encouragement to others who need motivation to continue.

• Don’t despair or be discouraged if you miss a day, and don’t necessarily try to make-up lost days with extra runs. Focus on the self-discipline and value of daily training, not arbitrary numbers. The person who completes 20 runs in 30 days accomplished more than if he or she never started at all.

Note: Monthly challenges are designed to supplement the WODs, not substitute for them. The daily challenge runs in September can, however, substitute for the regularly scheduled sprinting and running workouts on Thursdays and Saturdays. -JME

Saturday 25 August 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 24 August 2012: 30/90 PULLS+ 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

Thursday 23 August 2012: 30/90 SPRINTS

The signature sprint workout...

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

Wednesday 22 August 2012: DIPS + CHINS

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 21 August 2012: LOWER BODY STRENGTH

LOWER BODY STRENGTH

Complete ten of the following circuits in twenty minutes.

Advanced:

• 45/15 Squats
• 45/15 Lunges

Intermediate-Basic:

• 30/30 Squats
• 30/30 Lunges

45/15 = 45 seconds work, 15 seconds rest

30/30 = 30 seconds work, 30 seconds rest

Monday 20 August 2012: 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.

Sunday 19 August 2012: REST

REST DAY

Saturday 18 August 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 17 August 2012: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.

Advanced:

• A set of Pull-ups
• 30 seconds - Bear Crawl
• A set of Push-ups
• 30 seconds - Crab Crawl

Intermediate:

• A set of Partial, Assisted, or Jumping Pull-ups
• 20-30 seconds - Bear Crawl
• A set of Push-ups (go to your knees if necessary)
• 20-30 seconds - Crab Crawl

Basic:

• A set of Body Rows
• 15-20 seconds - Bear Crawl
• A set of Knee Push-ups
• 15-20 seconds - Crab Crawl

Thursday 16 August 2012: 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 15 August 2012: 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 14 August 2012: BOXING CONDITIONING

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 13 August 2012: 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 Squats
  30/30 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

Sunday 12 August 2012: REST

REST DAY

Saturday 11 August 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 10 August 2012: 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

Thursday 9 August 2012: 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

Wednesday 8 August 2012: 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 7 August 2012: 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 6 August 2012: 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

Sunday 5 August 2012: REST

REST DAY

Saturday 4 August 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Check out Little River Marine for adventure-ready rowing crafts,
including rowing shells and rowboats.

Friday 3 August 2012: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.
Advanced:

• A set of Pull-ups
• 30 seconds - Bear Crawl
• A set of Push-ups
• 30 seconds - Crab Crawl

Intermediate:

• A set of Partial, Assisted, or Jumping Pull-ups
• 20-30 seconds - Bear Crawl
• A set of Push-ups (go to your knees if necessary)
• 20-30 seconds - Crab Crawl

Basic:

• A set of Body Rows
• 15-20 seconds - Bear Crawl
• A set of Knee Push-ups
• 15-20 seconds - Crab Crawl

Thursday 2 August 2012: SPRINT + JUMP

SPRINT + JUMP

Complete ten circuits of the following in twenty minutes.
Advanced:

• Sprint: 15 seconds
• Tuck Jumps: 5 seconds
  (Perform a squat jump but in midair bring your knees to your chest.)
• Rest: 100 seconds

Intermediate:

• Sprint: 15 seconds
• Squat Jumps: 5 seconds
  (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
• Rest: 100 seconds

Basic:

• Sprint: 10-15 seconds
• Half-Squat: 10 seconds
  (Squat until your thighs are almost parallel to the ground.)
• Rest: 95-100 seconds