Sometimes you just have to try it.
As I write this, it seems that the first thing in the morning work out is ok, though I did have to take a 40 minute nap come lunchtime. Haha! But I think that has more to do with how I slept for just 5 hours last night. Some days, you need to maybe skip a workout and rest. Some other days, you should just suck it up, skip the snoozing and get a 30 minute workout in.
The 12 minute run seems to be a good test of cardiovascular endurance. Long enough to really test out your lungs, but not too long as to be a significant long distance run that would be too taxing to some people. I'm not sure how Dr. Cooper developed his result standards table, but I guess it can give you a ballpark estimate of how you compare to most of the population. Bottom line, when you do the 12 minute run again sometime in the future, you can see if and how much you've improved.
0500-0530 in the morning
Warm up:
- 3x10 reps each of: High knee run, Cheerleader run, Running in place
WOD: Run the farthest you can in 12 minutes (Cooper Test)
= 2,640 meters
- - -
1740-1850
Warm Up:
- 300 jrj = 2min 12 s
- DROMS
- 10 each: Pyramid push ups, Pull ups, Arch/Hollow Rocks, Samson lunges, Side lunges
Strength Training:
5x5, 3x3 Shoulder Press
- 1x5 @ 50, 60, 70, 80
- 5x5 @ 90 lbs
- 3x3 @ 105 lbs
3x7 Pull Ups
- 3x7 strict ring pull ups
WOD:
21-15-9 for time:
- burpees
- reverse crunches
= 3min 57 sec
2010-12-02
Cooper Test in the Morning
2010-05-14
bodyweight workout: leg strength (single leg deadlift)
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 reps: push ups, tuck ups, pyramid push ups, supermans, side lunges
SPECIFIC WARM UP
leg strength: single leg deadlift
Learn/practice the single leg deadlift.
Do the following at 1 minute intervals per set:
- 1 set x 10 repetitions of regular squats
- 1 set x 8 reps of forward lunges
- 1 set x 6 reps of backward lunges
- 3 sets x 4 reps single leg deadlifts (1 set = do 4 single leg deadlifts on the left leg, then 4 more on the right leg)
WOD:
As many rounds as possible in 10 minutes of:
- 1 push up
- 1 squat jump
- 1 good morning
- 1 crunch/sit up
- 1 squat jump
- 1 pair of forward lunges
Try to be transition dynamically from one exercise to the next (i.e. do a burpee for the pushup-squat jump, then use the momentum from the situp to roll up to the bottom of the next squat, and lunging right after landing from the jump).
Try to rest only after the lunges.
* Single leg deadlift:
- Start from a single leg balance, with your raised leg positioned a little behind you.
- Lower yourself, bending on your hip and knee, until your hands reach the middle of your shins/calves.
- Try to keep your raised leg above the ground behind you. If you lose balance, you can let it touch the ground but do not put any weight on it.
- Always maintain a straight or slightly arched back, with shoulders also pulled back. Neck should be aligned with the spine, and bending knee must always be aligned with your foot.
- You can make this more challenging by going lower and touching your feet instead of your mid-shins, or lightly touching your rear knee to the ground.
