Challenges
What: Running/Walking Group
Who: All walkers and runners, newcomers are always welcome
When: Tuesdays at 5:30 pm
Cost: Free for registered class participants
$25 for non-participants
Come join other walkers and runners for this workout. We will leave from the U-District parking lot and the workout and course will vary from week to week. All ability levels are welcome to attend. This is a great way to start walking and running or even get some speed work if you are a long time runner.
Contact Ryan Hite for more information at ryan@udistrictpt.com or call the office!
AMAP
1 minute each of the following exercises. Record number of reps. Take 2-3 minutes rest between each exercise.
Pushups
Pullups (regular or horizontal)
Db Squat to Press
Burpees
Sitouts
Record total # of reps from all 5 sets:
300 yd shuttle
Mark 30 yds. Run down and back (60yds) 5 times in L1-1:15 or L2 1:40. Take 1:30 rest and repeat up to 10 times. Record # of sets that were completed within goal time.Uncle
8 – Pullups (vertical or horizontal)
8 – Hindu pushups
8 – Sitouts (per side)
8 – 4 to 2 to 0′s
8 – Spiderman Switches (per side)
Each exercise is done for 4 minutes. Repeat the 8 repetitions every 30 seconds for 8 rounds. Give yourself a point for each round that you complete the reps in the allotted 30 seconds. Take a short break and go to the next exercise. Perfect score is 40 (8 rounds x 5 exercises).
Record Score:
Bar 21
Romanian Deadlift
Bicep Curls
Front Squat
Clean to Press
Back Lunges (total alternating)
Complete 21 of each exercise and then descend to 18 and continue all the way to 3 repetitions. (21/18/15/12/9/6/3)
Record Time:
Top O’ The Minute To You
20 Situp Slams
20 Double Legged Mountain Climbers
20 Box Jump
20 Cheerleader Lifts
20 Pushup Circles
rest the remainder of each minute and add together cumulative rest time. You total rest time is your score. The higher the better.
Record total rest time:
Superset
Pair and alternate the following exercise until you reach 100 repetitions of each pair.
Db alternating curls
Db alternating tricep kickbacks
Db Squats
Db Lunges
Skydivers
Toe Touches
Diagonal Lifts
Figure 8s
Record your time:
Run For It
100 Spiderman Pushups
100 Sitouts
100 Swimmers
100 Burpees (no chest touch)
100 Old School Jumping Jacks
Each time you pause to rest, you must run 20 yds out and back (40 yds total)
Record Time and Post:
7 UP
Using weights of 10-50 lbs, progress each set by adding the following numbers to each of the 7 sets:
Pullup -1: (1/2/3/4/5/6/7)
Db Squat to Press – 2: (2/4/6/8/10/12/14)
Db Diagonal Lift – 3: (3/6/9/12/15/18/21)
Db High Pull – 4: (4/8/12/16/20/24/28)
Record Time and Post:
Crazy Plates
4 rounds of 40 yards of each of the following using 10/25/or 45 lb plate
Plate Push
Heavy Bucket Carry
Alligator Walk
Overhead Bus Driver Walk
Shuffle Press
Record Time
Crazy 8s
Choose your own db 20/40/60/80 lbs recommended
8 rounds of 8 repetitions of each of the following:
Db Front Squat
Db Clean and Press
Db One Arm Bench Press (8 ea)
Db One Arm Row (8ea)
Record time:
Big 30
30 reps each x 3 rounds
Db Snatch (10/20/30% bw)(15 ea arm)
Sitouts (15 ea side)
Jumprope Double Unders (option: squat jumps)
Pullups (option: horizontal pullups)
Record time:
2 Minute Drill
2 minute rounds x 10 (total of 20 minutes)
If you complete all the reps, go to the next round, if you didn’t – rest. Record number of rounds you completed and did not rest. Example 6 for 10.
50 Jumpropes
40 Mountain Climbers
30 Jumping Jacks
20 Quick Steps
10 Squat Jumps
Good Luck
Number of Rounds Complete/10:
Db 500
Level 1 – 10% bw Level 2 – 15% bw Level 3 – 20% bw (each db)
50 of the following before continuing to next exercise:
Squat – Situp – Pushup Position Rows – Kickbacks – Lunges – Oblique Crunch – Hammer Curls – Shoulder Press – High Row – Lateral Lunge
12 Days of …
Add new exercise then repeat all previous exercises. (example: round 1 has 1 exercise, round 5 has 5 exercises beginning with 5 lateral lunges each side and finishing with 1 40-yd run, round 12 would start with 12 sitouts on each side and finish with 1 40-yd run).
1 – 40 yd run
2 – burpees
3 – inchworms
4 – walkout knee tucks
5 – lateral lunges ea
6 – horizontal pullups
7 – regular pushups
8 – diagonal lifts ea (10/15/20% bw)
9 – broad jumps
10 – v-up mb slams ea (3/4/6kg)
11 – db punch matrix (10/15/20% bw)
12 – sitouts eaPlaying Card Workout
Hearts = Swimmers (all levels same)
Spades = Spiderman Pushups (on knee/no knee/leg up)
Diamonds = Side Jumps (jump only/add opposite touch/add hands up to toe touch)
Clubs = Butterfly Situps (kickouts on bench/no bands/with bands)
A = 1
1-10 = Face Value
J = 11
Q = 12
K = 13
Complete the entire deck of cards (after you shuffle of course), and record time. Good luck!
Week of January 30 – February 5
Nickel and Dime
Warmup -
50 Jumprope 40 Mtn Climbers 30 Squat Jumps 20 Pushups 10 Split Jumps
Circuit #1 (10 sets of 5 reps) -
Burpee (knees/chest 2 floor/add jump) – Jumping Jack (regular/1880/add starjump) – Sitout (kickacross/hips to floor/”)
Circuit #2 (5 sets of 10 reps) -
Plate Swing (10/25/45) – Frontal Mb Slams (3kg/4kg/6kg) – Bus Drivers (10/25/45)
Post your time (combine 2 circuits) and include which level you did.
4 x 4
Warmup -
Dynamic Flexibility – 40 yds of: knee to chest, sumo, lunge and twist, minibands. 20 yds of spiderman and inchworm
Pair #1
Pullup (standing, horizontal, regular) and Squat Jump (squat, squat jump, tuck jump)
Pair #2
Pushup (knees, regular, hindu) and Swimmer
Pair #3
Db Squat to Press (10/15/20%) and Db Double Diagonal (10/15/20%)
Pair #4
Bearcrawl (gorilla slide/bearcrawl) and Broad Jump (lunge/broad jump)
Post your total reps from all 4 pairs combined and include which level you did.
