As I mentioned in an earlier post, SPQRFitness has teamed up with FK.UK to provide a Daily Workout. So it isn't necessary to create two workouts each day, the FK.UK DW will become the offical SPQRFit workout. Don't woory though, most of you will find the format very familiar.....
The first week is taken up by testing protocols to give you (and us) a good baseline from which to gauge scaling and to give you some numbers to aim to beat as you improve in your training. Detailed instructions can be found in an earlier post (here) so it is strongly suggested you read that before commencing.
Buy In
General warm-up followed by warm-up sets of the exercises below
Strength/Skill
Back Squat Single Rep Max testing
Press Single Rep Max testing
Conditioning
For time
Run 400m
30 Pull-Ups
40 Press-Ups
50 Squats
60 Sit-ups
Run 400m
The idea of this one is to induce a change in muscular endurance in addition to any metabolic conditioning effect. To that end, you want the workout to take between 7 and 10 minutes to complete so scale the reps on the calisthenics accordingly so you finish within that domain.
Cash-Out
Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4
(examples of the above dot drills can be found here (link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)
Post weights, times and any comments or questions to comments or to the discussion topic found here.
Vires et Honestas
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