fit

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...

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

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)

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

A WEEK OF W.O.D.s Wednesday 14 Aug. 2013: DIPS + CHINS Thursday 15 Aug. 2013: CRAWL...SPRINT #2 Friday 16 Aug. 2013: PULL, PU, CRAWL Saturday 17 Aug. 2013: RUN FOR DISTANCE Sunday 18 Aug. 2013: REST

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 (Ok...

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

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.

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.)

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

REST DAY

RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.

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 ...