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Workout of the Week: Different Choreography

Balance Your Push-Up Workout

Here is a two for one special this week. It is essentially the same workout just different arranged with the same exercises to produce a different effect. We did version number 1 on a Monday, a Max Rep Set workout on Wednesday, and the version number 2 on Friday last week. The workout is essentially a pushup pyramid where you run back and forth on a field, track, or basketball court and do increasing numbers of pushups each lap. Pushups Pyramid 1-20 (plus running pullups, situps, dips) 1-5 Pushup Pyramid Run 25m 1 pushup, run 25m 2 pushups, run 25m – 3 pushups, run 25m – 4 pushups, run 25m – 5 pushups.  However, after every fifth set do the following exercises. Run 1 mile Pullups max Situps 1 min at goal pace for 1-2 minute tests Dips max 6-10 pushup pyramid:  Go from 6-10 with 25m runs in between each set. Run 1 mile Pullups max Situps 1 min at goal pace for 1-2 minute tests Dips max 11-15 pushups pyramid: Run 1 mile Pullups max Situps 1 min at goal pace for 1-2 minute tests Dips max 16-20 pushup pyramid: Run 1 mile Pullups max Situps 1 min at goal pace for 1-2 minute tests Dips max Cooldown swim, bike, elliptical for 15 minutes The total sum of this workout varies as it depends upon your ability to do max effort pullups, dips, and paced situps each round. However, you run 4 miles and do 210 pushups in this workout.  Here is another way to arrange this one for a completely different feel of the same type of workout. This requires a place to run like a track or road and you could try it on a field or basketball court as well. Run 1 mile, but every 40-50m – stop and do a pushup. You will accumulate 40-50 pushups per mile. Then do your max rep sets of pullups, dips, and situps 1 min. Repeat that 3 more times and you will get roughly the same number of pushups, dips, situps, running and pullups, but it is just different. It is different since you cannot really get into groove with running the short / fast runs.  You can push yourself and make them faster than job pace runs and border on sprinting. You will find you are working harder if you push yourself on the 40-50m runs than on a steady 1 mile run. Regardless of the workout you try or if you do both, work hard on the runs as this workout is designed to help you with the PT / running transition issues many people have when doing PT tests.

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