Crippler – 1 x [50:10] + 1 x [40:20]
Lateral – 1 x [50:10] + 1 x [40:20]
Press – 1 x [50:10] + 1 x [40:20]
Bicep – 1 x [50:10] + 1 x [40:20]
Crippler – 1 x [50:10] + 1 x [40:end]

This download includes a full sized and mobile version of both videos – the  timed workout video plus a tutorial video to help you get every aspect of the position correct first.

03_crippler_lateral_press_bicep.zip – 596.7 MB (4 files, MPEG4) = $15

3 x [McCarron 40:20]
4 x [½ Chair Bicep 40:20]
3 x [Chair 40:20]

This download includes a full sized and mobile version of both videos – the  timed workout video plus a tutorial video to help you get every aspect of the position correct first.  In addition to the tutorial video, you can find a post on troubleshooting the Wall Chair position in the resources section.

02_wall_chair.zip – 588 MB (4 files, MPEG4) = $15

You’ll note that this position rotated changes the chest press to a wall sit.  The specifics of this posture (the torso position of pelvic tilt + shoulders down and back, arm placement at chest, toes pulled back, and parallel limbs) are components of many other O15 exercises, so to study this sheet and practice will help you improve more than just your execution of a chest press.

If you prefer your workouts at the gym, we have included specifics on a variation on the chest press for using an upright press machine vs. the bench for a little variety.

Download to your phone for easy reference!

Back Stick

• Keeps your spine in the proper straight alignment
• Place on your back for the bent-over row, push-up, and plank
• Velcro to the wall for wall chair and crippler
• 1.5″ square around
• 20″ in length
• If you want to make a separate stick to use on the wall to avoid moving the 20″ stick higher or lower, 36″ or longer is recommended

Cane

• Keeps your upper body alignment and breaks your fall
• Mostly used in crippler and wall-chair, but also useful for a weightless bent-over row
• Hold between the palms, keeping the cane and your forearms parallel with the floor
• For extra challenge, press inward, particularly during the exhale
• 1.5″ square around
• 28-30″ in length

Crippler Stand

• 24″ long, 2.5″ high (shoe sizes up to a men’s size 11)
• For larger shoe sizes, use a 3.25″ height
• Keep your heels 1.25″ away from the wall so that your back (against the 1.25″ stick) and your heels are in line.  If you have baseboards, be sure to note how far they protrude.
• Alternately, you can stand on the handles of a pair of 10 or 12 pound dumbbells placed next to one another.  Do not use round dumbbells, only square or hex ends.

* Tip – Don’t want to sand and paint raw wood? Wrap in duct tape for a smooth non-slip surface.

O15 Volume 2  contains 8 workouts total, including 6 completely unique combinations of exercises.  #3 & 7 are the exact same routine demonstrated by an expert and a beginner respectively.  As you practice, your posture should become more similar to that shown in #3.  #4 & 8 are the same combination of exercises, but with different timing for a different challenge.

Once you begin your program, you should aim for 3 to 4 days per week.  You can cycle through in order or pick and choose.

If you meet that goal and want more, instead of doing an extra workout, choose a single position (or a full routine) to simply practice, using no weight and at an easier angle.  As you practice the posture and breathing and become proficient, your workouts will increase in challenge as your performance becomes more precise.  The better the challenge, the better the results!

Below is the full description of each routine featured in this DVD.

#1 – Wall Chair/Row

• 1 wall chair, low
• 4 wall chair, 45° angle + bicep hold
• 4 bent-over row or half row
• 1 wall chair

#2 – Push-up/Crippler

• 3 push-up
• 2 crippler + lateral
• 2 push-up
• 3 crippler + bicep hold

#3 – Plank/Wall Chair/Crippler #1 (expert)

• 3 forearm plank
• 2 wall chair
• 3 knee plank
• 3 crippler

#4 – Wall Chair/Crippler #1

• 5 pairs alternating crippler & wall chair
• 1 pair = 50s on:10s off
• 4 pairs = 40s on:20s off
• Shorter rest in the first two pairs sets you up for a greater challenge through the remainder of this workout.

#5 – Push-up/Crucifixion

• 2 push-up
• 3 crucifixion/chest press combo
• 2 knee push-up
• 3 crucifixion/chest press combo

#6 – Wall Chair/Lateral/Press/Crippler

• 1 wall chair
• 4 lateral in 90° and 45° wall chair
• 4 standing press in 45° wall chair
• 1 crippler

#7 – Plank/Wall Chair/Crippler #2 (beginner)

• see #3 for details
• This version shows how your posture is likely to break down throughout the course of your workout.
• As you progress, you will develop more control and spend more time in each round in the correct posture, at which point you should follow #3 instead.

#8 – Wall Chair/Crippler #2

• 6 pairs alternating crippler & wall chair
• 12 rounds total = 40s on:20s off
• Altered work:rest ratio allows you to slightly reduce the intensity and complete more rounds total.

Not surprisingly, you’ll feel the brunt of the workload in your legs, but they aren’t alone.  Every single muscle in your body is at work to hold the strategic posture, including arms and abs.

This download includes a full sized and mobile version of both videos – the  timed workout video plus a tutorial video to help you get every aspect of the position correct first.  The tutorial also includes instructions for the specific Crippler stand shown in the workout video, which will soon be available for purchase.

CripplerDownload.zip – 481 MB (4 files, MPEG4) = $15

This mp3 is for use when you want to keep the weight consistent and vary the time.  Each set will drop in the length of time from 120 seconds to 30 seconds.  There are two cycles of this sequence separated by a 30 second half-time break. You can do the same exercise for both or a different exercise for each cycle.  This is perfect for those who do not have much equipment to change weight throughout your workout.

The routine is as follows:

[120s (30s rest); 90s (30s rest); 60s (20s rest); 40s (15s rest); 30s] + [30s halftime rest] + [repeat first time sequence]

If doing the same exercise for the whole routine, it is best used for exercises that primarily focus on the larger, stronger muscle groups : chest press, bent-over row, crippler, wall sit, etc.  Choose 2 sets of weight (for those that use weight) or 2 different depths (for those that are body-weight dependent).  For example, for chest press : one cycle with 20 pound dumbbells and one cycle with 15 pound dumbbells.  For crippler : one cycle at the low depth and one at a medium depth.  Alternately, you could add weight to the crippler for the first cycle and get rid of it for the second, varying your depth as needed through the whole routine.

If you are combing two exercises instead, pick one weight you can use the entire cycle for the first exercise and one weight to use the entire second cycle for the second exercise.  Combining is perfect for something like the retraction, where your triceps would be dead long before you are finished.  So instead or 2 cycles of retraction, you would want to do the second cycle as the squat only or switch to airplane.  Your torso and legs would remain in the same position the entire routine, which would continue to challenge your legs and abs, but your arms would change position.

Regardless, you want to choose a weight that is possible but very challenging to complete the first 2 minute round in perfect form.  If you choose correctly, each of the subsequent shorter sets will be challenging but possible.  Adjust your angles as needed through the set to continue in the right posture without resting.

10. Drop Time {120-90-60-40-30}

To download this workout from your browser :

Firefox & Chrome - Right click and choose “Save Link As”

Safari - Right click and choose “Download Linked File”

Internet Explorer – Right click and choose “Save Target  As”

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Private training sessions and small group classes have begun in the basement gym!  If you are an NPS employee or work for another agency in the building and have a membership to the gym downstairs, you are eligible to participate.

You can find the schedule linked on the sidebar to the right —->

• If you haven’t yet had a consultation and would like to try the workout:
  • You can view the schedule to see available times (any empty space in a row marked “Private or Consult”).
  • If you see an open time you would like to reserve, email us at hq@o15workout.com or use the “Contact” form above.

• If you have completed your free consultation and want to schedule a private session or save a spot in a class:
  • You must receive and accept the invitation to edit the above calendar. If you haven’t, send us an email and we’ll take care of it ASAP.
  • Once you have accepted the invitation, you will need to log in (if you already have a Google account, such as Gmail) or create a new account.
  • Setting up an account is necessary to be sure that only those who are approved and log in with a username and password are able to edit the schedule.  Once you have an account, you’ll probably find many uses for the online document sharing applications that Google provides for free.

Using the Schedule

• Each week is a new sheet.  Change the week by selecting the date range at the bottom of the screen.
• Notes/comments are attached to cells with a small orange triangle in the top right corner.
  • Find the workout of the day for group classes attached to the date at the top of the column to pick and choose which specific classes you want to attend.
  • If later times are filled, there may be additional available times hidden, indicated with a note under “More.”  These times are only opened up if the hour before is filled.
• If your schedule permits, please consolidate into a class until it is full rather than spread among the different class times.
• Please do your best to remove yourself from a class as soon as you realize you need to cancel so that others can move into the open space.
• If possible, 24 hours cancellation would be great to make sure those who wanted a spot in the class find out in time that it has opened up.

Please contact Rose with any questions. Thank you for your participation!

To download this workout from your browser :

Firefox & Chrome - Right click and choose “Save Link As”

Safari - Right click and choose “Download Linked File”

Internet Explorer – Right click and choose “Save Target  As”

To download the workouts below in your browser :

Firefox & Chrome - Right click and choose “Save Link As”

Safari - Right click and choose “Download Linked File”

Internet Explorer – Right click and choose “Save Target  As”

2. 10 rounds {60 s on + 30 s off}

3. 11 rounds {60 s on + 20 s off}

4. 12 rounds {60 s on + 15 s off}

5. 5 double sets {2 min on + 30 s off}

6. 6 double sets {2 min on + 30 s off}

7. 20 half rounds {30 s on + 15 s off}

8. 5 full rounds {60 s on + 30 s off} + 10 half rounds {30 s on + 15 s off}

(updated 7/25/10: files have been renumbered for clarity when a specific file is recommended to you by your trainer. #1 appears in an earlier post)