The Daily Fitness Solution Blog

Monday 1 December 2008: 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

Post results to Comments.

Thursday-Sunday 27-30 Nov 2008: WODs

WORKOUT OF THE DAY:
Thanksgiving Weekend

Thursday 27 Nov 2008: SPRINT PYRAMID

Friday 28 Nov 2008: 90/30 CALISTHENICS

Saturday 29 Nov 2008: RUN FOR DISTANCE

Sunday 30 Nov 2008: REST DAY

Post results to Comments for this post.

Wednesday 26 Nov 2008: 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.

Post results to Comments.

Tuesday 25 Nov 2008: 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

Post results to Comments.

Monday 24 Nov 2008: 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

Post results to Comments.

Sun-Sat 16-22 Nov 2008: WEEK OF WODs

A WEEK'S WORTH OF WORKOUTS

Sunday 16 Nov 2008: REST DAY

Monday 17 Nov 2008: FIVE BASIC EXERCISES

Tuesday 18 Nov 2008: SPRINT - JUMP

Wednesday 19 Nov 2008: DIPS + CHINS

Thursday 20 Nov 2008: CRAWL...SPRINT #2

Friday 21 Nov 2008: PULL, PU, CRAWL

Saturday 22 Nov 2008: RUN FOR DISTANCE

Post results to Comments for this post.

Saturday 15 Nov 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 14 Nov 2008: 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

Post results to Comments.

Thursday 13 Nov 2008: 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

Post results to Comments.

Wednesday 12 Nov 2008: PULL OTM

PULL-UPS ON THE MINUTE

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.

Tuesday 11 Nov 2008: B-CIRCUITS

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 muscles)

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 10 Nov 2008: AL 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

Post results to Comments.

Sunday 9 Nov 2008: REST DAY

REST DAY

Friday-Saturday 7-8 Nov 2008: WODs

Saturday 8 Nov 2008: RUN FOR DISTANCE

Friday 7 Nov 2008

JUMPING JACK + PUSH-UP CHALLENGE

Today's workout involves two ten-minute challenges.

For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.

During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Post results to Comments.

Thursday 6 Nov 2008: 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

Post results to Comments.

Wednesday 5 Nov 2008: 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.

Post results to Comments.

Tuesday 4 Nov 2008: 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

Post results to Comments.

Monday 3 Nov 2008: PFT

PHYSICAL FITNESS TEST

It's the first Monday of the month. The monthly PFT is a great way to evaluate your progress. It is also a great workout in itself, and it only takes twenty minutes.

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

Post results to Comments.

Sunday 2 Nov 2008: REST DAY

REST DAY

Saturday 1 Nov 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk for twenty minutes.

Post results to Comments.

Friday 31 Oct 2008: 30/90 CALS + 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

Post results to Comments.

Thursday 30 Oct 2008: 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

Post results to Comments.

Wednesday 29 Oct 2008: 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.

Post results to Comments.

Tuesday 28 Oct 2008: CONDITIONING INTERVALS

CONDITIONING INTERVALS

Complete the following circuit five times.

Advanced:

30/30 Jumping Jacks or Jump Rope
30/30 Burpees
30/30 Mountain Climbers
30/30 Squats

Intermediate:

30/30 Jumping Jacks or Jump Rope
30/30 Squat Thrusts (add push-up if possible)
30/30 Mountain Climbers
30/30 Squats

Basic:

30/30 Jumping Jacks or Jump Rope
30/30 Half-Squats or Squat Thrusts
30/30 Mountain Climbers
30/30 Half Squats

30/30 = 30 seconds work, 30 seconds rest

Post results to Comments.

Mon-Mon 20-27 Oct 2008: WEEK OF WODs

A WEEK'S WORTH OF WORKOUTS

Monday: SPARTAN RUN #2

Tuesday: ANIMAL CONDITIONING

Wednesday: ALT PULL-PU OTM

Thursday: SPRINT PYRAMID

Friday: JR + PULL/SQ

Saturday: RUN FOR DISTANCE

Sunday: REST DAY

Monday: TIMED CALS CIRCUITS

Post results to Comments on this post.

Sunday 19 Oct 2008: REST DAY

REST DAY

Saturday 17 Oct 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk for twenty minutes.

Post results to Comments.

Friday 17 Oct 2008: 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

Post results to Comments.

Thursday 16 Oct 2008: 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

Post results to Comments.

Wednesday 15 Oct 2008: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute Partial, Assisted, and Jumping Pull-ups or Body Rows as necessary. Keep your reps well below max.

Post results to Comments.

Tuesday 14 Oct 2008: 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

Post results to Comments.

Monday 13 Oct 2008: TIMED CALS 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

Post results to Comments.

Sunday 12 Oct 2008: REST DAY

REST DAY

Tue-Sat 7-11 Oct 2008: WEEK OF WODs

A WEEK OF WORKOUTS

Tuesday 7 Oct 2008: SPRINT - JUMP

Wednesday 8 Oct 2008: DIPS + CHINS

Thursday 9 Oct 2008: CRAWL...SPRINT #2

Friday 10 Oct 2008: PULL, PU, CRAWL

Saturday 11 Oct 2008: RUN FOR DISTANCE

Post results to Comments for this post.

Monday 6 Oct 2008: 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

Post results to Comments.

Sunday 5 Oct 2008: REST DAY

REST DAY

Saturday 4 Oct 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:

Run for twenty minutes.

Intermediate:

Run-walk for twenty minutes.

Basic:

Powerwalk for twenty minutes.

Post results to Comments.

Friday 3 Oct 2008: 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

Post results to Comments.

Thursday 2 Oct 2008: 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.

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

Post results to Comments.

Tuesday 30 Sep 2008: 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

Post results to Comments.

Monday 29 Sep 2008: 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

Post results to Comments.

Sunday 28 Sep 2008: REST DAY

REST DAY

Saturday 27 Sep 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 26 Sep 2008: FIFTEEN 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.)

Post results to Comments.

Thursday 25 Sep 2008: SPRINT PYRAMID

SPRINT PYRAMID

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).

5 minutes - Run or Run-walk
10 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
20 seconds – Sprint
90 seconds – Recovery
30 seconds – Sprint
90 seconds – Recovery
20 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
10 seconds – Sprint
1 minute – Recovery
5 minutes - Run or Run-walk

Post results to Comments.

Wednesday 24 Sep 2008: PULL LADDERS + PU

PULL-UP LADDERS + SET OF PUSH-UPS

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:

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

Post results to Comments.

Tuesday 23 Sep 2008: CONDITIONING

CONDITIONING INTERVALS

Complete the following circuit four times in twenty minutes.

1 minute - Jumping Jacks/Skip Rope
1 minute - Alternating Lunges
1 minute - Squat Thrusts
1 minute - Mountain Climbers
1 minute - Rest

Intermediate and Basic trainees should substitute 30/30 or 45/15 work/rest intervals for the 1 minute sets as needed.

Post results to Comments.

Monday 22 Sep 2008: FIVE BASIC EXERCISES

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)

Post results to Comments.

Sunday 21 Sep 2008: REST DAY

REST DAY

Saturday 20 Sep 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 19 Sep 2008: PULL, CLIMG, TWIST

PULLING, CLIMBING, TWISTING

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:

30 seconds - Body Rows or Pull-ups
30 seconds - Mountain Climbers
30 seconds - Russian Twists
(Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.)
30 seconds - Rest

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:

30 seconds - Body Rows
30 seconds - Squat Thrusts
30 seconds - Russian Twists or Regular Crunches
30 seconds - Rest

Basic:

30 seconds - Body Rows
30 seconds - Half-Squats
30 seconds - Crunches
30 seconds - Rest

Post results to Comments.

Thursday 18 Sep 2008: 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

Post results to Comments.

Wed-Wed 10-17 September 2008: WEEK OF WODs

A WEEK'S WORTH OF DAILY WORKOUTS

Wednesday 10 Sep 2008: PUSH-UP DROP SETS

Thursday 11 Sep 2008: SPRINT 8

Friday 12 Sep 2008: BURPEE - PULL-UP CHALLENGE

Saturday 13 Sep 2008: RUN FOR DISTANCE

Sunday 14 September 2008: REST DAY

Monday 15 September 2008: FIVE BASIC EXERCISES

Tuesday 16 September 2008: SPRINT - JUMP

Wednesday 17 September 2008: DIPS + CHINS

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Tuesday 9 September 2008: 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

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Monday 8 September 2008: TIMED SETS #4

TIMED SETS #4

60/60 - 60 seconds work, 60seconds rest
30/60 - 30 seconds work, 30 seconds rest

Repeat two times (2x):

60/60 Pull-ups
60/60 Sit-ups
60/60 Push-ups

Repeat two times (2x):

30/60 Pull-ups
30/60 Sit-ups
30/60 Push-ups

Substitutions for Intermediate & Basic Levels:

For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
For Push-ups - Knee Push-ups, Dips, other push-up variations

Post results to Comments.

Sunday 7 September 2008: REST DAY

REST DAY

Saturday 6 September 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

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Friday 5 September 2008: ALT PULL-PU OTM

ALTERNATE PULL-UPS AND PUSH-UPS ON THE MINUTE

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:

Pull-ups or Chin-ups
Push-ups, Dips, Handstand PU, or other challenging variation

Intermediate:

Partial, Assisted, and/or Jumping Pull-ups
Push-ups (go to your knees if necessary)

Basic:

Bodyrows
Knee Push-ups

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Thursday 4 September 2008: CRAWL...SPRINT

CRAWL...SPRINT!

Complete as many rounds as possible in twenty minutes.

Advanced-Intermediate:

30 seconds - Bear Crawl
15 seconds - Sprint
30 seconds - Crab Crawl
15 seconds - Sprint

Intermediate-Basic:

5 x 30/30 Bear Crawls (30sec. crawl, 30sec. rest, repeat)
5 x 15/45 Sprints (15sec. sprint, 45 sec. rest, repeat)
5 x 30/30 Crab Crawls
5 x 15/45 Sprints

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Wednesday 3 September 2008: 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

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Tuesday 2 September 2008: 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)

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Monday 1 September 2008: 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

Post results to Comments.

Sunday 31 August 2008: REST DAY

REST DAY

Saturday 30 August 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

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Friday 29 August 2008: 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

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Thursday 28 August 2008: 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

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Wednesday 27 August 2008: FIFTEEN 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.)

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Tuesday 26 August 2008: JR INTERVALS

JUMP ROPE INTERVALS

Complete five of the following circuits in twenty minutes.

Advanced - Intermediate:
1 min. - Jump Rope
1 min. - Crunches
1 min. - Jump Rope
1 min. - Squats or Lunges

Basic:
45/15 - Jump Rope
45/15 - Crunches
45/15 - Jump Rope
45/15 - Squats or Lunges

45/15 = 45 seconds work, 15 seconds rest

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Monday 25 August 2008: SPARTAN #3

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.

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Sunday 24 August 2008: REST DAY

REST DAY

Saturday 23 August 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Friday 22 August 2008: MAX SETS-PULL

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 or Chin-ups

Intermediate: Partial, Assisted, or Jumping Pull-ups, or Body-Rows

Basic: Body-Rows

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Thursday 21 August 2008: SPRINT PYRAMID

SPRINT PYRAMID

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).

5 minutes - Run or Run-walk
10 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
20 seconds – Sprint
90 seconds – Recovery
30 seconds – Sprint
90 seconds – Recovery
20 seconds – Sprint
1 minute – Recovery
15 seconds – Sprint
1 minute – Recovery
10 seconds – Sprint
1 minute – Recovery
5 minutes - Run or Run-walk

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Wednesday 20 August 2008: JJ + PU CHALLENGE

JUMPING JACK + PUSH-UP CHALLENGE

Today's workout involves two ten-minute challenges.

For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.

During the second ten minutes, perform as many push-ups as possible.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

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Tuesday 19 August 2008: 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

Post results to Comments.

Monday 18 August 2008: 30/30 CALS

30/30 CALISTHENICS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for allotted time). Perform one set of each exercise during the intervals; you should perform five sets of pull-ups, sit-ups, push-ups, and squats.

Advanced:

5 x 30/30 Pull-ups
5 x 30/30 Sit-ups
5 x 30/30 Push-ups
5 x 30/30 Squats

Intermediate:

5 x 30/30 Partial, Assisted, or Jumping Pull-ups
5 x 30/30 Sit-ups or Crunches
5 x 30/30 Push-ups (go to your knees if necessary)
5 x 30/30 Squats

Basic:

5 x 30/30 Body Rows
5 x 30/30 Crunches
5 x 30/30 Knee Push-ups
5 x 30/30 Half-Squats

Post results to Comments.

Sunday 17 August 2008: REST

REST DAY

Saturday 16 August 2008: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Post results to Comments.

Thursday 14 August 2008: 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

Post results to Comments.

Wednesday 13 August 2008: PU DROP SETS

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:

Feet Elevated PU
Regular PU
Knee PU

Intermediate:

Regular PU
Knee PU
Countertop PU

Basic:

Knee PU
Countertop PU
Countertop PU (move feet closer to the countertop)

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