The Daily Fitness Solution Blog

Tuesday 14 February 2012: CONDITIONING

2012-02-13T18:57:00.001-08:00

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)

Monday 13 February 2012: SPARTAN RUN #2

2012-02-12T18:15:00.001-08:00

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 Squats30/30
-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

Sunday 12 February 2012: REST

2012-02-11T15:14:00.001-08:00

REST DAY

Saturday 11 February 2012: RUN FOR DISTANCE

2012-02-10T15:00:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 10 February 2012: MAX PULL-UPS

2012-02-09T13:07:00.001-08:00

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

Thursday 9 February 2012: SPRINT + JUMP

2012-02-08T13:26:00.001-08:00

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

Wednesday 8 February 2012: PU OTM

2012-02-07T14:40:00.001-08:00

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.

Tuesday 7 February 2012: B-CIRCUITS

2012-02-06T13:36:00.001-08:00

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.

Monday 6 February 2012: PFT

2012-02-05T19:45:00.001-08:00

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

Sunday 5 February 2012: REST

2012-02-04T15:04:00.001-08:00

REST DAY

Saturday 4 February 2012: RUN FOR DISTANCE

2012-02-03T15:42:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 3 February 2012: 30/90 CALS + CONDITIONING

2012-02-02T14:04:00.001-08:00

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 2 February 2012: 10 X 10 SPRINTS

2012-02-01T12:55:00.001-08:00

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

Wednesday 1 February 2012: DIPS + CHINS

2012-01-31T14:52:00.001-08:00

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.

Tuesday 31 January 2012: SQ-THR

2012-01-30T13:05:00.001-08:00

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.)

Monday 30 January 2012: 5BX

2012-01-29T14:38:00.001-08:00

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)

Sunday 29 January 2012: REST

2012-01-28T15:19:00.001-08:00

REST DAY

Saturday 29 January 2012: RUN FOR DISTANCE

2012-01-27T21:17:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 27 January 2012: JR PU/SU

2012-01-26T14:00:00.001-08:00

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

Thursday 26 January 2012: SPRINT PYRAMID

2012-01-25T13:37:00.001-08:00

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

Wednesday 25 January 2012: PU OTM

2012-01-24T14:39:00.001-08:00

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.

Tuesday 24 January 2012: ANIMAL CONDITIONING

2012-01-23T13:23:00.001-08:00

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.)

Monday 23 January 2012: 15 MINUTES

2012-01-22T17:43:00.001-08:00

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.)

Sunday 22 January 2012: REST

2012-01-21T17:02:00.001-08:00

REST DAY

Saturday 21 January 2012: RUN FOR DISTANCE

2012-01-20T12:20:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 20 January 2012: PULL, PU, CRAWL

2012-01-19T19:09:00.001-08:00

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

Wednesday 18 January 2012: POWER CALS

2012-01-17T19:53:00.001-08:00

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).

Reverse or Hindu Squats

Countertop or Atlas Push-ups

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.

Tuesday 17 January 2012: SQ-THR

2012-01-16T13:18:00.001-08:00

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.)

Sunday 15 January 2012: REST

2012-01-14T15:41:00.001-08:00

REST DAY

Chris Highcock of Conditioning Research has published a new e-book: Hillfit. This 50 page e-book is an efficient and effective approach to fitness training at home without the need for weights, a gym membership, or a personal trainer. It is especially designed for the (often overlooked) strength needs of hikers, backpackers, and hillwalkers, but the program is appropriate for virtually anyone looking to get in better shape with a scalable routine designed to be both doable and continuously challengig. Coaches and experts in the fitness industry such as Dr. Doug McGuff, Fred Fornicola, and Rusty Moore have testified to the simplicity, validity, and value of the Hillfit program. Check it out and download your copy today.

http://www.hillfit.com/

Saturday 14 January 2012: RUN FOR DISTANCE

2012-01-13T15:44:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 13 January 2012: JR + PU/SQ

2012-01-12T11:14:00.001-08:00

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

Thursday 12 January 2012: SPEEDPLAY

2012-01-11T14:18:00.001-08:00

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

Wednesday 11 January 2012: DIPS + CHINS

2012-01-10T11:56:00.001-08:00

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.

Tuesday 10 January 2012: B-CIRCUITS

2012-01-09T13:17:00.001-08:00

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

Monday 9 January 2012: 30/30 CALS CIRCUIT

2012-01-08T15:13:00.001-08:00

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

Sunday 8 January 2012: REST

2012-01-07T12:50:00.001-08:00

REST DAY

Saturday 7 January 2012: RUN FOR DISTANCE

2012-01-06T15:59:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 6 January 2012: BP + PULL CHALLENGE

2012-01-05T11:47:00.001-08:00

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

Thursday 5 January 2012: CRAWL...SPRINT #2

2012-01-04T13:03:00.001-08:00

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

Wednesday 4 January 2012: PU OTM

2012-01-03T14:53:00.001-08:00

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.

Tuesday 3 January 2012: CONDITIONING

2012-01-02T20:09:00.001-08:00

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

Monday 2 January 2012: PFT

2012-01-01T14:20:00.001-08:00

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

Sunday 1 January 2012: REST

2011-12-31T15:50:00.001-08:00

REST DAY

Saturday 31 December 2011: RUN FOR DISTANCE

2011-12-30T20:19:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 30 December 2011: TRIPLE-UPs

2011-12-29T13:51:00.001-08:00

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.

Thursday 29 December 2011: SPRINT 8

2011-12-28T21:47:00.001-08:00

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

Monday 26 December 2011: 30/30 CALS CIRCUIT

2011-12-25T19:34:00.001-08:00

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

Sunday 25 December 2011: REST

2011-12-24T13:18:00.001-08:00

REST DAY

Saturday 24 December 2011: RUN FOR DISTANCE

2011-12-23T21:01:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 23 December 2011: PULL, PU, CRAWL

2011-12-22T14:06:00.001-08:00

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

Thursday 22 December 2011: SPRINT PYRAMID

2011-12-21T13:08:00.001-08:00

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

Wednesday 21 December 2011: DIPS + CHINS

2011-12-20T14:44:00.001-08:00

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.

Tuesday 20 December 2011: CONDITIONING

2011-12-20T07:03:00.001-08:00

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

Monday 19 December 2011: 5 X 4

2011-12-18T14:14:00.001-08:00

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

Sunday 18 December 2011: REST

2011-12-17T14:28:00.001-08:00

REST DAY

Saturday 17 December 2011: RUN FOR DISTANCE

2011-12-16T12:09:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 16 December 2011: STR-COND-POW CIRCUITS

2011-12-15T14:04:00.001-08:00

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 15 December 2011: SPEEDPLAY

2011-12-14T13:09:00.001-08:00

SPEEDPLAY (Fartlek)

Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.

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

Wednesday 15 December 2011: DIPS + CHINS

2011-12-13T21:09:00.001-08:00

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.

Tuesday 13 December 2011: B-CIRCUITS

2011-12-12T12:42:00.001-08:00

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

Monday 12 December 2011: 5BX

2011-12-11T20:38:00.001-08:00

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)

Sunday 11 December 2011: REST

2011-12-10T14:23:00.001-08:00

REST DAY

Saturday 10 December 2011: RUN FOR DISTANCE

2011-12-09T11:15:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 9 December 2011: MAX PULLS

2011-12-08T12:14:00.001-08:00

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.

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Wednesday 8 December 2011: SPRINT + JUMP

2011-12-07T13:15:00.001-08:00

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

Wednesday 7 December 2011: 3 POWER CALS

2011-12-06T12:08:00.001-08:00

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).

Reverse or Hindu Squats

Countertop or Atlas Push-ups

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.

Tuesday 6 December 2011: ONE EXERCISE

2011-12-05T12:23:00.001-08:00

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.)

Monday 5 December 2011: PFT

2011-12-04T18:59:00.001-08:00

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

Sunday 4 December 2011: REST

2011-12-03T14:25:00.001-08:00

REST DAY

Saturday 3 December 2011: RUN FOR DISTANCE

2011-12-02T12:00:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 2 December 2011: JR + PU/SU

2011-12-01T13:23:00.001-08:00

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.

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

Thursday 1 December 2011: CRAWL...SPRINT #2

2011-11-30T13:56:00.001-08:00

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

Wednesday 30 November 2011: PULL OTM

2011-11-29T15:12:00.001-08:00

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.

Tuesday 29 November 2011: ANIMAL CONDITIONING

2011-11-28T19:09:00.001-08:00

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.)

Monday 28 November 2011: 5 X 4

2011-11-27T18:03:00.001-08:00

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

Thursday-Saturday 24-26 November 2011: WEEKEND WODs

2011-11-23T20:20:00.001-08:00

Thursday 24 November 2011: SPRINT 8

Friday 25 November 2011: BURPEE - PULL-UP CHALLENGE

Saturday 26 November 2011: RUN FOR DISTANCE

Wednesday 23 November 2011: PULL/PU O2M

2011-11-22T11:52:00.001-08:00

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

Tuesday 22 November 2011: CONDITIONING

2011-11-21T13:21:00.001-08:00

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)

Monday 21 November 2011: SPARTAN RUN #3

2011-11-20T15:23:00.001-08:00

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.

Sunday 20 November 2011: REST DAY

2011-11-19T13:02:00.001-08:00

REST DAY

Saturday 19 November 2011: RUN FOR DISTANCE

2011-11-18T12:02:00.001-08:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 18 November 2011: BP + PU CHALLENGE

2011-11-17T14:56:00.001-08:00

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

Thursday 17 November 2011: CRAWL...SPRINT #2

2011-11-16T13:10:00.001-08:00

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

Wednesday 16 November 2011: PULL OTM

2011-11-15T14:35:00.001-08:00

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.

Tuesday 15 November 2011: J-SQ + BW-SQ #2

2011-11-14T13:23:00.001-08:00

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

Friday-Monday 11-14 November 2011: Weekend WODs

2011-11-10T13:50:00.001-08:00

Friday 11 November 2011: PULL, PU, CRAWL

Saturday 12 November 2011: RUN FOR DISTANCE

Sunday 13 November 2011: REST

Monday 14 November 2011: FIVE BASIC EXERCISES

Thursday 10 November 2011: SPRINT 8

2011-11-09T13:23:00.001-08:00

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

Wednesday 9 November 2011: TRIPLE-UPs

2011-11-08T12:15:00.001-08:00

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.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Tuesday 8 November 2011: J-SQ + BW-SQ #2

2011-11-07T13:47:00.001-08:00

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

Monday 7 November 2011: PFT

2011-11-06T18:28:00.001-08:00

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

Sunday 6 November 2011: REST

2011-11-05T14:44:00.001-07:00

REST DAY

Saturday 5 November 2011: RUN FOR DISTANCE

2011-11-04T12:02:00.001-07:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 4 November 2011: MAX SETS - PULL-UPS

2011-11-03T12:41:00.001-07:00

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.

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Thursday 3 November 2011: SPRINT PYRAMID

2011-11-02T19:38:00.001-07:00

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

Wednesday 2 November 2011: PU DROP SETS

2011-11-01T14:38:00.001-07:00

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)

Tuesday 1 November 2011: ANIMAL CONDITIONING

2011-10-31T14:11:00.001-07:00

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.)

Monday 31 October 2011: 15 MINUTES

2011-10-30T19:44:00.001-07:00

FIFTEEN MINUTES

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.)

Sunday 30 October 2011: REST

2011-10-29T14:28:00.001-07:00

REST DAY

Saturday 29 October 2011: RUN FOR DISTANCE

2011-10-28T11:54:00.001-07:00

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 28 October 2011: JR + PU/SQ

2011-10-27T12:35:00.001-07:00

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.

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