And I still haven't started to pk. But that shall change! Too bad I'm 5'11", 160 some pounds, and 18% body fat*! In other words, I need a workout regime and I can't keep up with the WOD. If anyone can point me in the direction of a weaksauce WOD or a good starting workout plan, I'd be grateful. A diet won't be necessary, I don't eat a whole lot over the summer (breakfast a little before noon, dinner at 7-8, snack somewhere in between), but what I eat is pretty healthy, and I've got some vitamins laying around somewhere... Anyway, thanks in advance.

*Other notes on my physical condition:
-My vertical jump is pretty crap
-I can lift quite a bit of weight, but not my body weight enough times to actually get something out of the WOD
-I have poor cardiovascular endurance, though I can sprint well
-Thanks to carrying around 160 pounds all day (+10-30 pounds of backpack), my legs are plenty strong, I can leg press about 400 pounds on a good day

Again, many thanks to whom ever lends me a hand!

Hmm well basically what you want to do is a "basic" bodyweight exercising program. I've never done the WOD cause I'd generally much rather design my workouts myself but it's a good thing to start with when you have little knowledge in this area. The kind of workout you will want to do is going to be designed about increasing your endurance so you can finally rep out these 20 pull-ups and 90 push-ups. I've got such a work out lying around on my computer, that I designed long ago for use this summer when I'll be out of town and won't have access to weights. I suppose you could tweak it a bit but the essential is there...

... okay I found it. Actually it's an 8 week program built for my specific needs, so you'll probably need to tweak it a bit. Forget the canoe portages and stuff like that, it's cause I'm going to be the head of tripping at the camp I'll work at  The essential whipping into shape part of the program was also mainly because I'm used to lifting weights and do little bodyweight exercises. You can use this phase and variations of it for a bit longer than two weeks since getting into shape seems to be what you want at the moment.

Anyways.. Hope that helps you.

PART 1
Getting in shape
To be done on Mon/Tue/Thu/Fri/, for weeks 1-2
 
Day 1
Pull-ups 3x8
Push-ups 3x25
Hanging leg raises 3x12
Lunges 3x25
Calf raises 3x25
Squats 3x55
Handstand push-ups 3x5
Cardio: 20 min jog

Day 2
Chin-ups 3x8
Diamond push-ups 3x18
V-ups 3x18
Pistols 3x15
Hindu squats 3x20
Calf raises 3x25

Cardio: 20 min jog
 

PART 2a
High volume
To be done on Mon/Tue/Thu/Fri, for weeks 3-4
 
Day 1
Pull-ups 3x12
Push-ups 3x30; 2x per day
Hanging leg raises 3x15
Lunges 3x60
Calf raises 3x80
Squats 3x80
Handstand push-ups 3x8
Cardio: 25 min jog

Day 2
Chin-ups 3x12
Diamond push ups 3x25; 2x per day
V-ups 3x25
Pistols 3x22
Hindu squats 3x30
Calf raises 3x80

Cardio: 5 min canoe portage
 

PART 2b
Very high volume
To be done on Mon/Tue/Thu/Fri, for weeks 5-6

Day 1
Pull-ups 3x16
Push-ups 3x45; 2x per day
Hanging leg raises 3x25
Lunges 3x80
Calf raises 3x100
Squats 3x110
Handsand push-ups 3x10
Cardio: no cardio

Day 2
Chin-ups 3x16
Diamond push-ups 3x35; 2x per day
V-ups 3x35
Pistols 3x30
Hindu squats 3x45
Calf raises 3x100

Cardio: 4x (skipping 5 min + 200 meter sprint)


PART 3
High intensity
To be done on Mon/Tue/Thu/Fri, for weeks 7-8

Day 1
Off-set pull ups 5x5
One armed push-ups 5x5
Leap ups 3x30
Step-ups 3x30 (per leg)
Handstand push-ups 5x5 (explosive)
Dragon flags 5x5
Cardio: 10x tabata sprints

Day 2
Come-downs 5x5
Sandbag/resistance band push-ups 5x5
Dragon Flags 5x5
Leap ups 3x30
Step-ups 3x30 (per leg)

Cardio: 10 min canoe portage

peace.