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The basic idea is simple. You will do an exercise for two minutes, and then run a predetermined distance. The distance can vary by experience, but I find 400 meters to be sufficient.

Choose two exercises from the first group, two exercises from the second group, and one exercise from the third.

Here’s a sample of the interval format:

Exercise #1 is wall ball. Start a timer or watch. Do as many wall ball throws as you can in two minutes. At the end of two minutes, run the predetermined distance. When you return, take a one minute break. At the end of the one minute break, proceed to exercise #2. Continue this cycle until you complete all five exercises.

Advanced interval format: Add more exercises.

Crossfit’s© “Fight Gone Bad” Format: This format is one of the Crossfit Workouts of the Day©. For this format, you will choose two exercises from the first group, two from the second group, and one from the third.

When you begin, you will do the five exercises for one minute each with no rest period. At the conclusion of the five minute exercise period, you will rest for one minute. Then repeat the exercise cycle. This exercise/rest cycle will be repeated three times.

Here is a sample of the Fight Gone Bad format:

Sumo deadlift high pull

Wall sit

Thrusters

Burpees

Walking lunges

Start a timer or watch. Begin by doing sumo deadlift high pull for one minute. Immediately switch to a wall sit. Switch to thrusters after one minute. When a minute passes, move on to burpees. You will finish with walking lunges. After lunges, rest for one minute. Repeat this cycle two more times.

Advanced Fight Gone Bad format: Add more sets. Do four or five cycles of the five exercises.

Mount Everest Format: This format will appear to be very easy, but becomes impossibly difficult. That is the reason I love it. For this exercise, you will need a clock, timer, or some other device to track time.

Pick one exercise except wall sits or jump rope. When time begins, do one repetition of the exercise during the first minute. During the second minute, do two repetitions. For the third minute, do three repetitions. The object is to go as long as possible while maintaining this pattern.

Advanced Mount Everest format: After the first exercise, do the same format with an exercise from a different group.

Sweat Poker Format: This format is added for the gamblers out there. It really has nothing to do with poker other than the use of playing cards.

Choose four exercises; one from each group and a fourth of your choosing. Like the Mount Everest format, avoid the wall sit and jump rope exercises.

Assign one suit to each exercise. For example:

Hearts = Hindu pushups

Spades = Jumping scissors

Diamonds = Box jumps

Clubs = Tuck jumps

Each numerical value on individual cards represents the number of repetitions you will do. The suit will determine the exercise. For example, when you turn up the seven of clubs, do seven tuck jumps. All numerical cards are face value. Jacks are worth 11, queens are worth 12, kings worth 13, and aces are worth 14.

Shuffle the deck of playing cards. When ready, turn the first card over. Do the prescribed number of repetitions. Immediately turn over the next card and do that prescribed number of repetitions.

Warning: this workout is very difficult. It may be advantageous to use a partial deck in the beginning.

Advanced Sweat Poker format: Use multiple decks.

The Exercises

Each of the exercises below was chosen because each one accomplishes specific goals related to balanced cross training. As a runner, it is important to work muscle groups that compliment running motions. If we rely on running alone, muscle imbalances develop which leads to injury.

Try to avoid repeating an exercise until all exercises have been completed. This will help assure a high degree of variability, which will help assure no muscle groups are left unchallenged.

Also, most exercises require minimal equipment. What kind of instructor would I be if I don’t stick to the minimalist theme?