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The Daily Fitness Solution Blog

Wednesday 25 December 2013: ALT PULL/PU O2M

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

More...
 
Thursday 26 December 2013: SPRINT PYRAMID

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

More...
 
Friday 27 December 2013: JJ + PU CHALLENGE

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.

More...
 
Monday 30 December 2013: SPARTAN RUN #3

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.


More...
 
Tuesday 31 December 2013: B-CIRCUITS

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.

More...
 
Thursday 2 January 2014: SPRINT 8

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


More...
 
Tuesday 14 January 2014: CONDITIONING INTERVALS

CONDITIONING INTERVALS​


Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:
Intermediate:
Basic:

More...
 
Wednesday 15 January 2014: PULL LADDERS + PU

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

More...
 
Thursday 16 January 2014: OH-SQ + SPRINT

OVERHEAD SQUAT + SPRINT​

Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:

  • 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 30 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Intermediate:

  • 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 20 seconds Sprint
  • Walk or jog back to the start and recover as necessary
Basic:

  • 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
  • 10 seconds Sprint
  • Walk or jog back to the start and recover as necessary

More...
 
Tuesday 21 January 2014: B-CIRCUITS

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.

More...
 
Wednesday 22 January 2014: PULL/PU O2M

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

More...
 
Thursday 23 January 2014: CRAWL...SPRINT #2

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

More...
 
Friday January 24 2014: JR + PU/SU

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


More...
 
Monday 27 January 2014: TIMED SETS #4

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

More...
 
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