Old Max PT Program

To be performed every other day. 3 days a week Pushup and sit-up starting reps will be 1/2 of your 2 minute max. When 4 sets can be completed without failure, increase reps by 10%. Failure for pushups is having to stop or not being able to continue with correct form. Failure for sit ups is the same and you must complete at least one sit up every 1.5 seconds or you have reached muscle failure. Goal time divided by 8 = quarter mile time. When you can complete 8 quarters in time, increase pace by 1-2 seconds per quarter. Adjust times for exercise as needed. Rest times should stay the same.

Exercises

Set 1: 4 rounds

Push-Ups

40 seconds

Rest

1 minute

Set 2: 4 rounds

Sit-Ups

30 seconds

Rest

1 minute

Set 3: 8 rounds

Run

2 mins 15 secs

Jog Slowly Or Walk

2 minutes

Related Workouts

Push Ups & Situps

4 minutes, Moderate

Push&Sit Ups And Squats

6 minutes, Moderate

Push Ups And Sit Ups

7 mins 30 secs, Beginner

Sit And Push Ups

12 minutes, Moderate

Push Up & Sit Ups Test

5 mins 18 secs, Intense

Push Ups And Sit Ups

1 min 50 secs, Beginner