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The Daily Fitness Solution Blog

Monday 2 April 2012: PFT

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
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Tuesday 3 April 2012: CONDITIONING

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)
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Wednesday 4 April 2012: PU DROP SETS

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)
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Thursday 5 April 2012: 30/90 SPRINTS

The original, classic TDFS sprinting workout...

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

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Friday 6 April 2012: PULL, PU, CRAWL

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
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Monday 9 April 2012: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT​

Complete 5 rounds of the following circuit in twenty minutes.

30/30 = 30 seconds work, 30 seconds rest

Advanced:

  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats
Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats
Basic:


  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats
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Tuesday 10 April 2012: 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.

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Thursday 11 April 2012: 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
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Thursday 12 April 2012: 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
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Friday 13 April 2012: 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

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Monday 16 April 2012: 5 X 4

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
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Tuesday 17 April 2012: BOXING CONDITIONING

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
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Wednesday 18 April 2012: PULL OTM

PULL-UPS ON THE MINUTE​

Perform a set of pull-ups at the top of every minute for twenty minutes.

 Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.
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Thursday 19 April 2012: 30/90 SPRINTS

The signature sprint workout...




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
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Friday 20 April 2012: STRENGTH CIRCUIT

STRENGTH CIRCUIT​

Complete as many rounds as possible in twenty minutes.

  • A set of Pull-ups or Chin-ups
    (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)
  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)
  • A set of Push-ups
    (e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)
  • A set of Squats (non-jumping)
    (e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)
Keep the reps well below max in each set.

Advanced:


  • Pull-ups
  • Squat Jumps
  • Push-ups
  • Bodyweight Squats
Intermediate:


  • Partial, Assisted, or Jumping Pull-ups
  • Half-Squat Jumps
  • Push-ups
  • Bodyweight Squats
Basic:


  • Body Rows
  • Walking Lunges
  • Knee Push-ups
  • Half-Squats
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