WideWorkout #2 (A little more climbing specific)
This workout is moving toward a little more climbing specific. You should now have the basic movements down from workout #1 and have shook the dust off of your so called muscles. If it floats your boat you can stretch before or after, add items, do less of some, more of others depending on how you feel. The workouts get slightly harder for each similar day. Remember, this is the workout I'm doing (or going to try to) for about 2 weeks. You guys can adjust or modify as needed. This is only a suggested course of work. You can always sneak in some extra fitness by actually climbing or doing a hang board routine or something similar.
Misc exercises/terms that you may not know and examples:Superset: simply doing each exercise without a rest between exercises.
Air Squat:
http://media.crossfit.com/cf-video/CrossFit_AirSquats.movPullovers:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html6 count Burpee:
http://www.youtube.com/watch?v=s26u-tbCgzQPenny Pincher:
http://www.youtube.com/watch?v=PoYYypFO4ZoHammer Curl:
http://www.global-fitness.com/exercises/exercise069.htmlBench Dips:
http://www.global-fitness.com/exercises/exercise064.htmlWrist Curls:
http://www.global-fitness.com/exercises/exercise079.html http://www.global-fitness.com/exercises/exercise077.htmlReverse Wrist Curls:
http://www.global-fitness.com/exercises/exercise078.html http://www.global-fitness.com/exercises/exercise080.htmlLunges: h
ttp://www.youtube.com/watch?v=dJ95qwNaD78Calf Raises:
http://www.iemily.com/article-839.htmlDeadlifts:
http://www.global-fitness.com/exercises/exercise012.htmlRoof Raises:
http://mtnathlete.com/subpage_details.php?subpage_ID=194&page_ID=14Compound Curl and Press: Simply a regular biceps curl with a standard overhead press.
Side Bends:
http://www.shapefit.com/abs-exercises-dumbbell-side-bends.htmlDrowning Man: hands slightly apart and facing each other on the pullup bar. Pull to the top and then alternate letting go with one hand and reaching as high as you can while the other hand keeps you locked off at the top.
Bent Knee Hanging Leg Raises:
http://www.global-fitness.com/exercises/exercise106.htmlPlate Press Sit Up:
http://mtnathlete.com/subpage_details.php?subpage_ID=105&page_ID=14Handstand Pushup:
http://www.ehow.com/how_2123383_handstand-pushups.htmlDay 16: (chest / back)Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
6 count Burpee, 2 sets of 25
7/27's: 5 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds. Can rest between reps. Cheat if needed to get to the top)
Situp/Crunch: 100
Jump Rope, 300 or 5 minutes
Day 17: (shoulders / arms)Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Hammer Curls + Bench Dips. 20 of each
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise. 3 sets of 15 minimum.
Compound Curl and Press, 1 set of max (or at least 15)
Penny Pincher, 2 sets of max time
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes
Day 18: (aerobic / legs / abs)Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch: 4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Deadlifts, 2 sets, 12 to 15 reps
Jump Rope, 300 or 5 minutes
Day 19: (rest day)Light Aerobics, ie: stepper, bike, jog, stretch
Day 20: (chest / back)Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 25 total, however many sets it takes.
7/27's: 5 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds. Can rest between reps. Cheat if needed to get to the top)
Roof Raises: 2 sets of max
Situp/Crunch: 100
Jump Rope, 300 or 5 minutes
Day 21: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Curls + Bench Dips. 20 of each
Superset, Front Raise, Horizontal Raise, Bent over Lateral raise. 3 sets of 15 minimum.
Seated Shoulder Press, 1 set of 15
Compound Curl and Press, 1 set of max (or at least 15)
Penny Pincher, 3 sets of max time, can do a plate in each hand to save time.
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes
Day 22: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch: 4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Deadlifts, 2 sets, 12 to 15 reps
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes
Day 23: (Rest Day)
Light Aerobics, ie: stepper, bike, jog, stretch
Day 24: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 2 set Max (or max in one minute, 2x)
Diamond Push Ups, 2 sets max, or at least 10 total per set
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 25 total, however many sets it takes.
Chin Ups Lockdowns: Hold each rep at top for 5 seconds. Two sets, Max.
Side Bends or Roof Raises: 2 sets of max (side bends will need 2 dumbells at about 40lbs or a GrooveTube)
Situp/Crunch: 100
Jump Rope, 300 or 5 minutes
Day 25: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 3 sets, Hammer Curls + Bench Dips. 20 of each
Handstand Pushup: 3 sets of max (against a wall)
Compound Curl and Press, 2 set of max (or at least 15)
Penny Pincher, 3 sets of max time, can do a plate in each hand to save time.
Pullovers, 4 sets of 12 minimum
Wrist Curls, 2 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes
Day 26: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch: 4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Bent Knee Hanging Leg Raises, two sets of max
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes
Day 27: (Quasi Rest Day)
100 Crunches
Light Aerobics, ie: stepper, bike, jog, stretch
Day 28: (chest / back)
Jump Rope, 300 or 5 minutes
Push ups, 1 set Max (or max in one minute)
Diamond Push Ups, 1 sets max, or at least 10 total
6 count Burpee, 2 sets of 25
Pull ups, standard grip, set of 2 then a set of 3, then 2 then 3, on the minute for 25 total
Close Grip Pullup, 20 total, however many sets it takes.
Wide Grip Pullup, 10 total, however many sets it takes.
7/27's: 2 reps total (do a pullup, stop at the top for 7 seconds, then at half way down for 7 seconds, then at full hang for 7 seconds. Can rest between reps. Cheat if needed to get to the top)
Drowning Man: 5 sets of 3 reps total (cheat to the top if needed)
Side Bends or Roof Raises: 2 sets of max (side bends will need 2 dumbells at about 40lbs or a GrooveTube)
Situp/Crunch: 125
Jump Rope, 300 or 5 minutes
Day 29: (shoulders / arms)
Jump Rope, 300 or 5 minutes
Superset, Bi's and Tri's, 2 sets, Hammer Curls + Bench Dips or Behind Head Press. 20 of each
Handstand Pushup: 3 sets of max (against a wall)
Compound Curl and Press, 3 set of max (or at least 15)
Reverse Curls, 1 set of max with dumbs or a bar
Penny Pincher, 2 sets of max time, can do a plate in each hand to save time.
Pullovers, 3 sets of max (at least 12)
Wrist Curls, 3 sets of max with either a bar or dumbs (or at least 25 reps)
Reverse Wrist Curls, 2 sets of max with a bar or dumbs (or at least 25 reps)
Jump Rope, 300 or 5 minutes
Day 30: (aerobic / legs / abs)
Jump Rope, 300 or 5 minutes
Superset: Air Squat and Situp/Crunch: 4 sets of 25 each
Lunges, 3 sets of 15 (use dumbells to make 15 your max)
Calf Raises, 2 sets of max, standing on a block or dumbell for maximum stretch)
Bent Knee Hanging Leg Raises, two sets of max
Plate Press Situp, 2 sets of 20 (use a weight that you can get the full 20 reps done with)
Twisting Crunch, 50, elbow to opposite knee
Jump Rope, 300 or 5 minutes
