I’ll list a separate post around this, but just say here that it’s a big challenge to sort out training different strength qualities in the same “phase” and still get good results.

I am going to do that more often though. Every Monday night’s class definitely, and hopefully once or twice more a week.

Not sure what I’d do right now. I’ll let you know tomorrow!

A year ago I did 100 in 4:30, and stopped right there. I felt like I was going to puke for about ten minutes afterward…hahaha…

Since it’s only a five minute workout, it’s something you can do every day. But try to vary the intensity and the tempo, and take a day off now and then. It’s tough!

Josh

I’m going to have to keep doing this till I definitely get to 100. It shouldn’t be that much longer to get there.

I just got home after Monday night class. We did the 5 minute burpee thing. I got to 90 burpees in the five minutes, then I finished up and did the 10 more after the bell for 100. That was definitely pretty insane, but I loved it. Its such a condensed workout, sore muscles and serious cardio kick in the butt!

I didn’t do them with push ups, just down - out - in - up and repeat.

I think everyone liked ‘em. Thanks.
George

Funny too, looking at that list, I’m pretty sure I could do everything on it except the pull ups/chin ups parts. Something I need to work on. I’m going to have to start doing bodyweights rows under my table or something to compensate…

Thanks for the great question! Glad you’re checking the posts out.

A good general guide for fitness, that you could perform at home without weights, would be:
50 consecutive pushups
10 consecutive pullups
100 consecutive bodyweight squats
12 consecutive chinups
20 consecutive dips
3 consecutive 30-second crunch holds (hold the up position of the crunch for 30 seconds)

Don’t try to do them all in a row, but try them on different days, when you’re fresh, and after a good warmup of that area/movement. If you’re lacking in a certain area, you can focus on that in your workouts. Who knows, George might want to test everybody out on these over the course of various nights…

The WODs thus far have been general conditioning. Later down the line I do plan on getting more focused on targeting specific movements/muscle groups on certain days.

For an assessment of overall condition (including cardiovascular) you could also add a timed 1-mile run. Anything below 7 minutes is a good time to shoot for.

Another good general test that includes a cardiovascular effort is to see how many burpees you can do in 5 minutes. The goal is 100, which is REALLY tough.

That being said, stick with the workout of the day if you can. It will help to get you into general condition, and as we get more specific with movements/body parts, those will develop too…

I hope this helps! If you need any other info or advice, just let me know!

Josh

I looked at the blog recently and first want to say thanks for your WOD tips. The comments on goals are a good one as I typically don’t practice with any particular goal in mind. Maybe it is in one of the post and as I am joining late I may have missed it, but I have a question. Do you have a suggestion for how one can perform their own self evaluation? I guess this would have to be a strength and conditioning self-test versus Bagua or Xingyi specific. Or do you think just following along with the WOD would be sufficient.

Thanks again,
Steve