The tried and true bodybuilder...
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).
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
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.
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.
Intermediate - Basic:
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty 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:
Intermediate:
Basic:
The tried and true bodybuilder...
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).
Today's workout was developed by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
Intermediate:
Basic:
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
Modifications for Intermediate and Basic trainees
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
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.
Advanced:
Intermediate:
Basic:
Intermediate:
Basic:
Intermediate:
Basic:
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
Substitutions for Intermediate and Basic:
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Intermediate:
Basic:
Intermediate - Basic:
30/30 = 30 seconds work, 30 seconds rest
Advanced:
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
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
Complete ten circuits of the following in twenty minutes.
Advanced:
Intermediate:
Basic:
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.
Today's workout was developed by Bryce Lane.
Basic:
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice.
Cardio Suggestions:
Substitutions for Intermediate and Basic:
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.
The tried and true bodybuilder...
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).
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
Modifications for Intermediate and Basic trainees
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.
You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope.
Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.
This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.
Advanced
Complete ten sets of:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
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.
Advanced:
Intermediate and Basic:
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:
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
Basic:
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
REST DAY
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Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and squats so that you perform ten sets of each during the twenty minutes.
You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.
This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.
Advanced
Complete ten sets of:
Intermediate - Basic
Complete ten sets of:
30/30 Interval = 30 seconds work, 30 seconds rest
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:
The tried and true bodybuilder...
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).
Today's workout was developed by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
Intermediate:
Basic:
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
Intermediate:
Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Intermediate:
Basic:
Same workout for everybody today, but adjust the intensity according to your ability.
Complete as many rounds as possible in twenty minutes.
Advanced trainees should rest as necessary between rounds.
Intermediate and Basic trainees should rest as necessary during each round.
30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions
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.
Advanced - Four rounds of:
Intermediate - Five rounds of:
Basic - Seven rounds of:
Intermediate:
Basic:
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.
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
Intermediate:
Basic:
Intermediate:
Basic:
Complete as many rounds as possible in twenty minutes.
Advanced:
Intermediate:
Basic:
The tried and true bodybuilder...
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).
Intermediate:
Basic:
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Advanced:
Intermediate-Basic:
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.
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:
The tried and true bodybuilder...
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).
Today's workout was developed by Bryce Lane.
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
Intermediate:
Basic:
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
Modifications for Intermediate and Basic trainees
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
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
