Monday 29 November 2010: HT-SL PULL/PU

HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS

Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.

Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.

The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.

• Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
• Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Advanced:

• 5 x 5 High-tension, Slow-mo Pushups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Pull-ups
  (5-6 seconds down, 5-6 seconds up)
  (Rest at least one minute between sets)

Intermediate:

• 5 x 5 High-tension, Slow-mo Knee Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Lying Body Rows
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Basic:

• 5 x 5 High-tension, Slow-mo Countertop Pushups
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)
• 5 x 5 High-tension, Slow-mo Standing Body Rows
  (3-6 seconds down, 3-6 seconds up)
  (Rest at least one minute between sets)

Post results to Comments.

Sunday 28 November 2010: REST

REST DAY

Saturday 27 November 2010: 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 November 2010: POWER CIRCUITS

STRENGTH, CONDITIONING & POWER CIRCUITS

Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.

• A set of Push-ups
  (Intermediate and Basic substitute Knee Push-ups as necessary.)
• 30 seconds - Power Skip
  (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
• A set of Squats
  (Intermediate and Basic substitute Half-Squats as necessary.)
• 30 seconds Bear Crawl (or crawl back to start)
  (Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)

Thursday 25 November 2010: 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 24 November 2010: 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.

Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations.

Tuesday 23 November 2010: 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 mucles)

Intermediate:

• 6 Short Range Squat Jumps
• 6 Full Range Squat Jumps
• 10 High Tension Bodyweight Squats

Basic:

• 5 Half-Squat Jumps
• 10 Lunges (Each leg)
• 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 22 November 2010: 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.

Post results to Comments.

Sunday 21 November 2010: REST

REST DAY

Saturday 20 November 2010: 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 November 2010: 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 18 November 2010: 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

Post results to Comments.

Wednesday 17 November 2010: 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)

Post results to Comments.

Tuesday 16 November 2010: 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 15 November 2010: 30/30 CALS CIRCUIT

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.

Sunday 14 November 2010: REST

REST DAY

Saturday 13 November 2010: 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 12 November 2010: 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

Post results to Comments.

Thursday 11 November 2010: 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 10 November 2010: 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)

Post results to Comments.

Tuesday 9 November 2010: 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

Post results to Comments.

Monday 8 November 2010: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Post results to Comments.

Monday 8 November 2010: 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

Post results to Comments.

Sunday 7 November 2010: REST

REST DAY

Saturday 6 November 2010: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 5 November 2010: 30/90 PU-PULL/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 4 November 2010: 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 3 November 2010: MAX SETS - PU

MAX SETS: PUSH-UPS

Complete five max sets of push-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: Push-ups, Handstand PU, Wall PU, and/or Dips

Intermediate: Push-ups and/or Knee PU

Basic: Push-ups, Knee PU, and/or Countertop PU

Post results to Comments.

Tuesday 2 November 2010: SQUAT THRUSTS

ONE SIMPLE EXERCISE

Squat Thrusts

Do as many Squat Thrusts as possible in twenty minutes.

Suggestions:

• A set at the top of every minute
• 30/30 style (30 seconds work, 30 second rest)
• Boxer Rounds (2-3 minutes work, 1 minute rest)
• Descending sets (20, 19, 18, 17, 16, etc.)

Post results to Comments.

Monday 1 November 2010: 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 October 2010: REST

REST DAY

Saturday 30 October 2010: 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 29 October 2010: 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 and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Post results to Comments.

Thursday 28 October 2010: 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 27 October 2010: 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 26 October 2010: 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.)

Post results to Comments.

Monday 25 October 2010: 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

Post results to Comments.

Saturday 23 October 2010: 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 October 2010: 30/90 CALS + CONDITIONING

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 21 October 2010: 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.

Tuesday 19 October 2010: 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 mucles)

Intermediate:

• 6 Short Range Squat Jumps
• 6 Full Range Squat Jumps
• 10 High Tension Bodyweight Squats

Basic:

• 5 Half-Squat Jumps
• 10 Lunges (Each leg)
• 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Post results to Comments.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 18 October 2010: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Post results to Comments.

Saturday 16 October 2010: 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 15 October 2010: 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

Post results to Comments.

Thursday 14 October 2010: 10 X 10 SPRINTS

10 x 10 SPRINTS

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.

• 5 minutes - Cardio Activity
  (E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
  Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.
• Repeat 10x:
  10 seconds - Sprint
  50 seconds - Jog/Walk to recover
• 5 minutes - Cardio Activity

Post results to Comments.

Wednesday 13 October 2010: 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 BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups

Post results to Comments.

Tuesday 12 October 2010: 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)
• 5 x 30/30 Crab Crawl (3x forward, 2x backward)
• 5 x 30/30 Kangaroo Jumps
• 5 x 15/45 Sprints

Post results to Comments.

Monday 11 October 2010: 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 10 October 2010: REST

REST DAY

Saturday 9 October 2010: 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 8 October 2010: 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 7 October 2010: FARTLEK

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

Post results to Comments.

Wednesday 6 October 2010: 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)

Post results to Comments.

Tuesday 5 October 2010: 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 4 October 2010: 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 3 October 2010: REST

REST DAY

Saturday 2 October 2010: 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 1 October 2010: JR + PU/SQ

JUMP ROPE + PUSH-UPS/SQUATS

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:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)

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 Half Squats

30/30 Interval = 30 seconds work, 30 seconds rest

Post results to Comments.

Thursday 30 September 2010: 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 29 September 2010: 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.

Tuesday 28 September 2010: CONDITIONING

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Burpees
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Intermediate:

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

Basic:

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

Post results to Comments.

Monday 27 September 2010: 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

Post results to Comments.

Sunday 26 September 2010: REST

REST DAY

Saturday 25 September 2010: 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 24 September 2010: JR + PULL/SQ

JUMP ROPE + PULL-UPS/SQUATS

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 pull-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 pulling 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 pull-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:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Pull-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)

Intermediate - Basic
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Partial, Assisted or Jumping Pull-ups or Body Rows
• 30/30 Skipping Rope or Jumping Jacks
• A set of Half Squats

30/30 Interval = 30 seconds work, 30 seconds rest

Post results to Comments.

Thursday 23 September 2010: 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

Post results to Comments.

Wednesday 22 September 2010: 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 20 September 2010: 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 20 September 2010: 15 MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

• 1 minute: Max Pull-ups
• 1 minute: Max Sit-ups
• 1 minute: Max Push-ups
• 2 minutes: Max Squats
• 10 minutes: High Intensity Cardio
  (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)

Intermediate:

• 1 minute: Max Partial Pull-ups or Body Rows
• 1 minute: Max Sit-ups or Crunches
• 1 minute: Max Push-ups (go to your knees if necessary)
• 2 minutes: Max Squats or Half-Squats
• 10 minutes: Intense Cardio
  (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)

Basic:

• 1 minute: Max Body Rows
• 1 minute: Max Crunches
• 1 minute: Max Knee Push-ups
• 2 minutes: Max Half-Squats
• 10 minutes: Cardio
  (E.g. Skip rope, Sprints, Jumping Jacks, etc.)

Post results to Comments.

Sunday 19 September 2010: REST

REST DAY

Saturday 18 September 2010: 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 September 2010: PULL, CLIMB, TWIST

PULLING, CLIMBING, TWISTING

The idea for this workout came from Jim Biancolo.

 

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 16 September 2010: 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 15 September 2010: 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.

Post results to Comments.

Tuesday 14 September 2010: 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 September 2010: 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

Post results to Comments.

Saturday 11 September 2010: 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 10 September 2010: JR + PULL/SU

JUMP ROPE + PULL-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 pull-ups and sit-ups (or another abdominal exercise) 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 pulling or crunching and back again. Plan to keep the sets small (e.g. 5-10 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of pull-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 Pull-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 Partial/Assisted Pull-ups or Bodyrows
• 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 9 September 2010: CRAWL...SPRINT #1

CRAWL...SPRINT #1

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Same workout for everybody today, but adjust the intensity according to your ability.

• 5 x 30/30 Bear Crawl
• 5 x 15/45 Sprint
• 5 x 30/30 Crab Crawl
• 5 x 15/45 Sprint

Post results to Comments. 

Wednesday 8 September 2010: 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 September 2010: CONDITIONING

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

• 30 seconds - Walking Lunges
• A set of Burpees
• Bear Crawl back to start
  (Or 30 sec. crawl)

Intermediate - Basic:

• 20-30 seconds - Walking Lunges
• A set of Squat Thrusts
• Bear Crawl back to start
  (Or 20-30 sec. crawl)

Post results to Comments.

Monday 6 September 2010: 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 5 September 2010: REST

REST DAY

Saturday 4 September 2010: 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 September 2010: 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

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Thursday 2 September 2010: 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

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