Saturday 4 December 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 December 2010: SQUAT THRUSTS
ONE SIMPLE EXERCISE
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.
Wednesday 31 November 2010: THREE POWERFUL CALS
Physical Culture Classics
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
- Dive Bomber or Hindu Push-ups
- Reverse or Hindu Squats
- Atlas Push-ups
Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.
Basic:
- Yoga Push-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked). - Countertop or Atlas Push-ups
Post results to Comments.
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.
Monday 29 November 2010: HT-SL PULL/PU
HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS
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.
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)
- 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.
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.
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.
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