UA Workout Sunday June 13, 2010

2:00pm start, Punahou track

Warmup (Warm up: jog, drills, depth jumps, ladders)

Round 1:

• 1600 or 800 meters (choice)

(3 minutes rest)

8 minutes, rotating exercises:

• pullups to failure
• jack pushups to failure
• sprint short side of football field
• gripped rows to failure

(3 minutes rest)

200m sprint

(3 minutes rest)

Round 2:

• jump rope (1 minute)
• squat jumps (1 minute)
• ski-abs -to- v-pushups (1 minute)
• hamstring curls side-to-side (1 minute)
• abs, seated bicycle kicks (1 minute)

(1 minute rest)

Round 3:

• jump rope (1 minute)
• prayer pushups (1 minute)
• 10 tuck jumps to 2 sprawls (1 minute)
• power squats (1 minute)
• abs, plank on elbows, knees to side (1 minute)

(1 minute rest)

Round 4:

• jump rope (1 minute)
• bench dips (1 minute)
• 8 mountain climbers to burpie to jack pushup (1 minute)
• high knees (1 minute)
• abs, vertical flutter kicks (1 minute)

(1 minute rest)

Round 5:

Six minute abs

• crunches (1 minute)
• seated, legs up and over
• seated, knees up to v
• right side plank
• left side plank
• centered plank

Great ideas for next workout

UA Workout Sunday May 23, 2010

1:00pm start

Warmup (Warm up: jog, drills, depth jumps, ladders)

Round 1:

• 50 meters, power sprint
• 8 X ski abs --> 1 X star jump --> 8 jack pushups (50 seconds)
• sprawls (50 seconds)
• 4 X tuck jumps --> 8 mountain climbers --> 8 jack squats (50 seconds)
• high knees (50 seconds)
• abs - bicycle kicks (50 seconds)

(4 minutes rest)

Round 2:

• 50 meters, power sprint
• 8 X lateral bounding --> 8 explosive v-pushups --> 8 tricep pushups (50 seconds)
• split squat cycle (50 seconds)
• layered pushups (50 seconds)
• jump rope (50 seconds)
• abs - vertical flutter kicks (50 seconds)

(4 minutes rest)

Round 3:

• 50 meters, power sprint
• 4 X standing broad jump --> 10 X clapping pushups --> 4 X burpies
• standing mountain climbers (50 seconds)
• 8 X jump shots --> 2 tuck jump/pushups --> 4 frog jumps
• tricep pushups (crab walk position) (50 seconds)
• abs - obliques (50 seconds)

(4 minutes rest)

Round 4:

• 400 The Hard Way

UA Workout Sunday May 16, 2010

2:00pm start

Warm up: jog, drills, depth jumps, ladders

Round 1

300 meter run

(2 minutes rest)

• Jump rope (50 seconds)


• Sit outs (50 seconds)


• Mountain climbers (50 seconds)


• Split squat cycle (50 seconds)


• Jack pushups (50 seconds)


• Abs – vertical flutter kicks (50 seconds)

(2 minutes rest)


Round 2

200 meter run

(2 minutes rest)

• High knees (45 seconds)


• Jump rope (45 seconds)


• Tuck jumps side-to-side (45 seconds)


• Plank position, knees to elbows (45 seconds)


• Frog jumps (45 seconds)


• 1 ski ab --> explosive v-push up (45 seconds)


• Abs – bicycle kicks

(2 minutes rest)


Round 3

• Jump rope (45 seconds)


• Jack squats (45 seconds)


• Tricep pushups (45 seconds)


• 1 jack pushup --> 8 mountain climbers --> burpie (90 seconds)


• Right side obliques (30 seconds)


• Left side obliques (30 seconds)

(2 minutes rest)


Round 4

• Jump rope (45 seconds)


• High knees (45 seconds)


• Shuffling (45 seconds)


• Prayer pushups (45 seconds)

(1 minute rest)

• Running the stairs (90 seconds)

6 minute abs

• Tuck jump --> push ups (1 minute)


• Horizontal flutter kicks (1 minute)


• Both knees up (1 minute)


• Right side plank (1 minute)


• Left side plank (1 minute)


• Center plank (1 minute)

UA Workout Sunday May 9, 2010

2:00pm start

Warmup (jog, light running drills, depth jumps, and speed ladder)

Round 1:

• 6-8 pullups
• 8 knees to tuck jump to pushup
• sprint across short side of football field going both ways
• 20 gripped rows
• 10 pushup jacks
• repeat cycle for 8 minutes

2 minutes rest

Round 2:

• jump rope (45 seconds)
• high knees (45 seconds)
• sprawls (45 seconds)
• lateral bounding (45 seconds)
• tricep pushups in crabwalk position (45 seconds)
• hamstring curls (45 seconds)
• abs (45 seconds)

2 minutes rest

Round 3:

• high knees (45 seconds)
• jump rope (45 seconds)
• right side pushups (45 seconds)
• standing broad jump (45 seconds)
• left side pushups (45 seconds)
• mountain climbers (45 seconds)
• abs (45 seconds)

1 minute rest

• Partner plank and tuck jumps (3 minutes, rotate at 30 seconds)

2 minutes rest

Round 4:

• bear crawls (30 yards)
• centipede pushups (30 yards)
• rotating crab walk (30 yards)
• staggered plank walk (30 yards)
• lower back 1 minute
• 6 minute abs

UA Workout Sunday May 2, 2010

2:00pm start

Warmup (jog, light running drills, and depth jumps)

Round 1:

300m sprint/run

2 minutes rest

• 6-8 pullups
• 20 ski abs side-to-side
• 20-30 gripped rows
• 12 sit-outs
• Repeat cycle for 6 minutes

2 minutes rest

Round 2:

200 meter sprint/run

1.5 minutes rest

• jump rope (50 seconds)
• split squat cycle (50 seconds)
• plank position - knees to elbows (50 seconds)
• squat jacks (50 seconds)
• jack pushups (50 seconds)
• Abs - vertical flutter kicks (50 seconds)

1.5 minutes rest

Round 3:

• jump rope (45 seconds)
• high knees (45 seconds)
• tuck jumps (45 seconds)
• tricep pushups (45 seconds)
• squat jumps - 180 degree turn (45 seconds)
• ski abs to explosive v-pushups (45 seconds)
• Abs - knees in to leg lifts (45 seconds)

1.5 minutes rest

Round 4:

• jump rope (45 seconds)
• high knees (45 seconds)
• sprawls to squat jumps (45 seconds)
• layered pushups (45 seconds)
• sit-ups to squat jumps (45 seconds)
• knees to squat jump position (45 seconds)

1 minute rest

• Partner plank and tuck jumps (3 minutes, rotate at 30 seconds)
• lower back (1 minute)
• 6 minute abs

UA Workout Sunday April 25, 2010

2:00pm start

Warmup (jog, light running drills, and depth jumps)

Round 1:

• 6-8 pullups
• 15-20 squat jumps
• 20-30 gripped rows
• 20-30 hamstring jumps
• (repeat cycle for 6 minutes)

Walk to start, 2 minutes jump rope

Round 2:

• lateral bounding (1 minute)
• layered pushups (1 minute)
• high knees side-to-side (1 minute)
• standing broad jump (1 minute)

2 minutes jump rope

Round 3:

• explosive v-pushups (1 minute)
• frog jumps (1 minute)
• ski abs side-to-side (1 minute)
• ski abs and explosive v-pushups (1 minute)

2 minutes jump rope

Round 4:

• staggered plank walk (50 meters)
• Abs X 50
• crab walk (rotate all 4 directions; 50 meters)
• Abs X 50
• centipede pushups (50 meters)
• Abx X 50
• bear crawl (50 meters)

Walk to start

Round 5:

• Partner plank and tuck jumps (2 minutes, rotate at 30 seconds)
• lower back (1 minute)
• 6 minute abs