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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.)
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.
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)
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.
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
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-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
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.
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.)
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.)
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.)
