More WLC workouts

WLC Build-A-Workout Process

A.  Pick 1 - 3 movement(s): squats, push ups, sit ups, burpees, bicycles, hollow rocks, lunges, arch rocks, running, jumping rope, or any bodyweight exercise you can think of.

B.  Pick an ‘on’ time. (10, 20, 30, 40, 60 seconds) - this on time is the amount of time you’re going to do the movement, as hard and as fast as you can.

C.  Pick an ‘off’ time. (10, 20, 30, 40, 60 seconds) - this is rest time.

D.  Pick a number of times to repeat the cycle (between 3 and 10).

E.  Write it down.

So here is one example:
A. Push ups & Squats
B. ‘on’ - 30 seconds
C. ‘off’ - 40 seconds
D. 5 cycles
E. At go, I’m going to do as many push ups or squats (my choice which I do, no set pattern) as I can in 30 seconds. At the end of 30 seconds, I take 40 seconds off. And at the end of that, I start again with as many squats and push ups as I can do in 30 seconds. At the end of the second 30 seconds, I take 40 more seconds off. I repeat that 5x until I’m finished.

A few notes:
1. If you realize you haven’t done enough at the end of your workout, you can a) just continue to add more rounds, or b) go through the build-a-workout process again with another movement or different pattern.
2. You could choose to do push ups only for 30 seconds, rest 40 seconds, and then do 30 seconds of squats - and alternate like this back and forth for a total of 5 cycles.
3. Make sure you keep track of what you do, and how you did (tracking the total number of reps of each movement.
4. The workout will vary a LOT depending on the amount of work time and rest time you choose... play with it.  You could even do one ‘on’ set for 10 minutes... so you don’t really have off time except for not having the physical ability to do more.