Thursday 27 Dec 2007: SPRINT - JUMP
Friday 28 Dec 2007: FIVE BASIC EXERCISES
Saturday 29 Dec 2007: RUN FOR DISTANCE
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Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.
Advanced:
Intermediate:
Basic:
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Complete ten of the following circuits in twenty minutes.
Advanced:
Intermediate-Basic:
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
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Complete the following circuit five times:
30/30 = 30 seconds work, 30 seconds rest
Substitutions
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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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
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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
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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:
Intermediate and Basic:
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Complete the following workout in twenty minutes.
Substitutions:
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Perform five of the following circuits in twenty minutes.
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:
Substitutions for Intermediate and Basic:
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Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
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
Post results to Comments.
Perform a set of pull-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute Partial, Assisted, or Jumping Pull-ups and/or Body Rows as necessary.
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Complete as many circuits as possible in twenty minutes.
Advanced:
Intermediate - Basic:
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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.
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Today's workout involves back-to-back ten minute challenges.
Advanced:
Intermediate:
Basic:
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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:
Intermediate:
Basic:
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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.
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Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.
Complete ten of the following circuits in twenty minutes.
Advanced:
Intermediate- Basic:
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
Last PFT of 2007
PHYSICAL FITNESS TEST
Advanced:
Intermediate:
Basic:
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Advanced
Complete ten sets of:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
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Complete the following circuit in twenty minutes.
Intermediate and Basic trainees should substitute as necessary:
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.
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Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
Intermediate:
Basic:
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Perform five of the following circuits in twenty minutes.
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:
Substitutions for Intermediate and Basic:
Post results to Comments.
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:
Intermediate and Basic Trainees:
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The Thanksgiving Day Fitness Solution...
SPRINT PYRAMID
Just the thing to get the metabolism revved up before the turkey and dressing.
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
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PUSH-UP DROP SETS
Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.
Complete as many drop sets as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
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Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
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Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
Post results to Comments.
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.
Post results to Comments.
The signature sprint workout...
30/90 SPRINTS
Advanced:
Intermediate:
Basic:
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Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.
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:
Intermediate and Basic:
Post results to Comments.
Complete ten of the following circuits in twenty minutes.
Advanced:
Intermediate-Basic:
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
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.
Modifications for Intermediate and Basic trainees
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Advanced:
Then
Intermediate - Basic:
Then
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Advanced:
Intermediate - Basic:
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Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
Post results to Comments.
Advanced:
Then
Intermediate - Basic:
Then
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Intermediate - Basic:
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Sunday 28 Oct 2007: REST DAY
Monday 29 Oct 2007: FIVE BASIC EXERCISES
Tuesday 30 Oct 2007: SPRINT - JUMP
Wednesday 31 Oct 2007: DIPS + CHINS
Thursday 1 Nov 2007: CRAWL...SPRINT #2
Friday 2 Nov 2007: PULL, PU, CRAWL
Saturday 3 Nov 2007: RUN FOR DISTANCE
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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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.
Post results to Comments.
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:
Intermediate and Basic Trainees:
Post results to Comments.
Today's agony brought to you by Bryce Lane, a major inspiration for this site and creator of the infamous...
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:
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.
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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.
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Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.
Perform ten circuits in twenty minutes.
Advanced:
Intermediate:
Basic:
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Post results to Comments.
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
Intermediate:
Basic:
Post results to Comments.
Intermediate:
Basic:
Post results to Comments.
Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
Post results to Comments.
The signature sprint workout...
30/90 SPRINTS
Advanced:
Intermediate:
Basic:
Post results to Comments.
Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.
Advanced:
Intermediate:
Basic:
Post results to Comments.
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:
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.
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.
Advanced:
Intermediate:
Basic:
Post results to Comments.
Monday 24 Sep 2007: SPARTAN RUN #2
Tuesday 25 Sep 2007: ANIMAL CONDITIONING
Wednesday 26 Sep 2007: PUSH-UP DROP SETS
Thursday 27 Sep 2007: SPRINT 8
Friday 28 Sep 2007: BURPEE - PULL-UP CHALLENGE
Saturday 29 Sep 2007: RUN FOR DISTANCE
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Today's workout involves two ten-minute challenges.
Intermediate and Basic trainees should substitute Knee Push-ups as necessary.
Post results to Comments.
Complete ten circuits of the following in twenty minutes.
Advanced:
Intermediate:
Basic:
Post results to Comments.
Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.
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:
Intermediate and Basic:
Post results to Comments.
Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
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Complete 5 rounds of the following circuit in twenty minutes.
30/30 = 30 seconds work, 30 seconds rest
Advanced:
Intermediate:
Basic:
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The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.Perform ten rounds of the following cycle in twenty minutes.
Advanced:
Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.
Intermediate:
Basic:
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Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
Post results to Comments.
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.
Post results to Comments.
Complete as many circuits as possible in twenty minutes.
Advanced:
Intermediate - Basic:
Post results to Comments.
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.
Modifications for Intermediate and Basic trainees
Post results to Comments.
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 squats 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 squatting 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 squats 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:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
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
Post results to Comments.
Perform a set of pull-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.
Post results to Comments.
Complete the following circuit five times.
Advanced:
Intermediate:
Basic:
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
Advanced:
Intermediate:
Basic:
Post results to Comments.
