For this workout, you simply need your body and a stretch of earth that spans about 100 yards.
This exercise workout is an old-school version of a suicide run with bit of a twist. So you need to mark off approximate measurements for your start/0 yards, 25 yards, 50 yards, 75 yards and 100 yards. Use anything, local trash, rocks, articles of clothing, any objects that are reference points for these 5 points.
The Workout:
Warm-Up: Light run, stretches or anything else you would like to do.
Perform Suicide Run with Stations.
Follow this method:
The Start/0 yd marker: 20 Crunches/Sit-ups
Run to 25 yd marker: 20 Push-ups
Run back to 0 yd marker: 20 Crunches/Sit-ups
Run to 50 yd marker: 20 Ski Jumps
Run back to 0 yd marker: 20 Crunches/Sit-ups
Run to 75 yd marker: 20 (10 + 10) Small Plank Series
Run back to 0 yd marker: 20 Crunches/Sit-ups
Run to 100 yd marker: 20 Jumping Jacks
Run back to 0 yd marker: 20 Crunches/Sit-ups
Finished
Record your time. Take 5 minutes of rest.
Repeat Suicide Circuit for a second time.
Record your time again.
Cool Down - Light run and stretching as desired.
Diagram:
Details:
Crunches: I did variations each time, but always keep core/abs tight while doing them. I did ones alternating with left elbow touching right knee and right elbow touching left knee. I did ones half up and straight towards knees and some I did quarter raises off ground where I leaned alternating toward my right and then left sides/external obliques. Do what you would like.
Push-Ups: I kept my elbows in closer to my body and kept my face looking out/up as oppose to down toward the ground. Once again do what you like and are capable of doing.
Ski Jumps: Stand with your feet together. Bend the knees and jump to the right as far as you can and then immediately jump laterally back to the left, like as if you are on skis. It is nice if you have a vertical line down the middle so you can jump laterally to the right and then back to the left side of the line. Right and Left jumps equal 1 repetition and not 2 in this workout so you have to do 40 total or 20 (Right and Left).
Small Plank Series: Similiar to Tom's previous plank jumps. Position yourself in plank position and jump with your legs toward your arms and then back out again (In and Outs). After 10 of these (1 rep. equals to the In & Out motion). Perform 10 side to side plank jumps. Remember to try to get air as you jump from side to side. Refer to Tom's video if needed for those 2 jumps.
Jumping Jacks: Nothing pretty here. Just like how you've always done them.
Crunches: I did variations each time, but always keep core/abs tight while doing them. I did ones alternating with left elbow touching right knee and right elbow touching left knee. I did ones half up and straight towards knees and some I did quarter raises off ground where I leaned alternating toward my right and then left sides/external obliques. Do what you would like.
Push-Ups: I kept my elbows in closer to my body and kept my face looking out/up as oppose to down toward the ground. Once again do what you like and are capable of doing.
Ski Jumps: Stand with your feet together. Bend the knees and jump to the right as far as you can and then immediately jump laterally back to the left, like as if you are on skis. It is nice if you have a vertical line down the middle so you can jump laterally to the right and then back to the left side of the line. Right and Left jumps equal 1 repetition and not 2 in this workout so you have to do 40 total or 20 (Right and Left).
Small Plank Series: Similiar to Tom's previous plank jumps. Position yourself in plank position and jump with your legs toward your arms and then back out again (In and Outs). After 10 of these (1 rep. equals to the In & Out motion). Perform 10 side to side plank jumps. Remember to try to get air as you jump from side to side. Refer to Tom's video if needed for those 2 jumps.
Jumping Jacks: Nothing pretty here. Just like how you've always done them.
I had times of 4:25 for the first run and 5:25 for the second. Strangely enough, when I got up from doing my first session of crunches and began running, I felt obliterating strains in my quadriceps. So I had trouble with the running portion. I ran at 50% instead of 80-90%. The combination of 2 straight days of volleyball and doing a multitude of air squats has apparently put a tremendous strain on my quadriceps. I didn't have any pain and tightness until I started trying to run hard. So my workout did not feel like a success. I hope you two have better ones.
ReplyDeleteAlso, my second run/time was disrupted by "The Bear". Lola was also out with me and I had her loose on my second set. She thought we were playing so she was trying to tackle me during my run and then jumping on my back as I was trying to do push-ups. To her dismay, I had to restrain her back to being tied around some bleachers as I completed my second set.
ReplyDeleteGreat workout! Deceptively tough. My total time was about 19:00 including my break time. So, my splits were not as fast as yours Elsty. Sprinting was really tough because it was early, and I was on wet grass and unstable terrain. Really enjoyed it!
ReplyDeleteI read the nutrition task after I had coffee. Can't decide if I need to drink tonight and just do the whole nutrition task tomorrow.