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HAPPY NEW YEAR! 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.

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...

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 necessa...

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.

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

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 BodyRows Push-ups, Knee Push-ups, Countertop Push-ups

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

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

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

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

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

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. Lots of Push-ups!

BURPEE -- SQUAT THRUST PYRAMID Perform a pyramid of burpees and squat thrusts for twenty minutes. To perform a pyramid, begin by performing one rep of the chosen exercise, rest, then two reps, rest, then three reps, and so on until you reach the "top" of the pyramid. Then begin retracing the steps you took to reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The "top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20 reps) or can be ascertained by the inability to complete the required number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you missed a set). In either case, the trainee should stop building sets and "descend" the pyramid by performing decreasing sets of his/her chosen exercise. For this WOD you should go by feel. We do not set predetermined numbers as goals on the TMFS blog, but if you have previous experience with burpees and know your limits, you may choose to do so. A better method ...

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

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

HIGH TENSION, SLOW-MO: 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....

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

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

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 prog...

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

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 exercise to the other. Adva...

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)

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

CONDITIONING INTERVALS Complete the following circuit five times. Advanced : 30/30 Jumping Jacks or Jump Rope 30/30 Burpees 30/30 Mountain Climbers 30/30 Squats Intermediate : 30/30 Jumping Jacks or Jump Rope 30/30 Squat Thrusts (add push-up if possible) 30/30 Mountain Climbers 30/30 Squats Basic : 30/30 Jumping Jacks or Jump Rope 30/30 Half-Squats or Squat Thrusts 30/30 Mountain Climbers 30/30 Half Squats 30/30 = 30 seconds work, 30 seconds rest

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