fit

REST DAY

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

JUMPING JACK + PUSH-UP CHALLENGE Today's workout involves two ten-minute challenges. For the first ten minutes, perform as many jumping jacks as possible, resting as necessary. During the second ten minutes, perform as many push-ups as possible. Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

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

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

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.)

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 .

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

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 Calist...

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

TIMED SETS CIRCUITS   Perform four rounds of the following circuit. Round One perform each exercise for 60 seconds Round Two perform each exercise for 45 seconds Round Three perform each exercise for 30 seconds Round Four perform each exercise for 15 seconds Rest 1 minute between each set of exercises in all four rounds. Advanced : Pull-ups Sit-ups Push-ups Intermediate : Assisted, Partial, or Jumping Pull-ups Sit-ups or Crunches Push-ups (go to your knees if necessary) Basic : Body Rows Crunches Knee Push-ups

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

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 s...

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.) ...

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.

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

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

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)