Last Week's POTW

Transmenu powered by JoomlArt.com - Mambo Joomla Professional Templates Club

Proud to be Sponsored by

Newsletters

The Free Runner - General Newsletter

WOD - Workout of the Day

EO - Events Only

APK Login

APK Store

Parkour Tutorial DVD

$25.00
Add to Cart

Home

WOD Wednesday 8-30-06

Tuesday, 29 August 2006

"Success is the ability to go from one failure to another with no loss of enthusiasm."--Sir Winston Churchill--

APK Warm-Up

Workout- Perform the following sprint-intervals:

5x400m

6x50m

Rest 1:30 between each 400m, walk or jog back to start after each 50m

Finish with 50 sit-ups and 50 back extensions .

Post interval times to comments.

Users' Comments

Display 11 of 11 comments

1. 08-30-2006 07:19

Usual morning routine, breakfast then "this." Bruised the inside of my right foot pretty bad and sprinting all out hurts so I'm not going to do that just yet :]

Did the 50 sit-ups and 50 back extensions, and going to do some light, low-impact training stuff while I nurse my bruise!

akh

2. 08-30-2006 07:24

ugh! strained my quads within 10 seconds of the first sprint. I had no trouble with the sprints last week, and I warmed up plenty. Oh well

penguin42

3. 08-30-2006 08:18

5 Pullup Negatives - 10 Second Declines
5 Chinup Negatives - 10 Second Declines

Pullups
Sets: 4
Reps: 2

Squats
Sets: 3
Reps: 15

Shin Raises
Sets: 3
Reps: 20

Dips
Sets: 3
Reps: 3

Chinups
Sets: 4
Reps: 3

Later I will also go running and walking, followed by a 2 or 3 mile bike ride.

ek3

4. 08-30-2006 08:29

I did 4 sets of 35 pushups and 3 sets of like 50 situps, im trying to build more upper strength, will do the running later on today.

ando

5. 08-30-2006 08:30

please summarize in here and start a full journal in the forums for the details

m2.

6. 08-30-2006 09:21

Taking today a a rest day to make sure my shoulder/elbow are fine :zzz

leonn

7. 08-30-2006 11:36

400m runs took me: 1:20 1:17 1:19 1:18 1:17 minutes

Then I had dinner,
after dinner I had another round of the apk warmup, did the 50 situps and 50 back extensions and then the 50m sprints.

Each took me between 7,5 and 8,2 seconds. I tried to vary my starting and running technique every time, to see which was best.

Bubblemaker

8. 08-30-2006 11:49

Sorry about that m2

ek3

9. 08-30-2006 16:04

m2.

10. 08-30-2006 20:37

Warmup: 800m

Workout: RXed
5x400: 1:20, 1:19, 1:21, 1:15, 1:14
6x50: couldn't time
800m jog down catching my breath before situps and back extensions
Total time:
31:34

soar

11. 08-31-2006 20:35

Warmup was Thursdays workout + 10 minutes rest.

I didn't get any splits . . . just total time. I only did 25 back extensions and even those were in poor form.

coastal96

Display 11 of 11 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]