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PRISON WORKOUT: PART TWO

http://trinitytraining.blogspot.com Overview of Workout Programming WarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and or !uperman" #owever avoid or limit a movement if the day calls for that e$ercise in the WO %e$: &efore a pullup WO, limit WU pullups'" The two main workout strategies are: As Fast As Possible %()(P': *omplete the prescri+ed workout in the fastest time you can" As Many Rounds As Possible %(,R(P': *omplete as many rounds as you can within the prescri+ed time period" (lso record the load %weight' of -&s used for each movement" )or some movements, heavier -&s are reasona+le %.$: /eadlift, !/0#P' Pullups can +e su+stituted with 12s 3nverted Rows" %4 pullup 5 1 3Rs' -& !natches can +e su+stituted with !wings or *6P" /ay !trategy
(,R(P 18 mins ()(P 4; rounds ()(P 48 rounds (,R(P 18 mins ()(P 41 rounds

,ovements Repetitions
9 Pullups : /iamond Pushups 48 -& !wings ; -& !tanding Overhead Press %each side'
%!ee -& *6P video, and ignore *lean portion'

7otes

A B C D E

4; -& /eadlifts 9 &urpees ; #-1. !uperman %4;<sec hold' 48 -& )ront !quat 18 )ig= to #old %48 >holds? at each side' 48 -& *lean 6 Press %each side' 48 3nverted Rows = -& !umo /0 #igh Pull = !eated -nee Tucks 48 -& 0unges %alternating, ; each side' 48 Pushups

F G

()(P 9 rounds Reps vary" (,R(P 18 mins

()(P 1 rounds 1; reps each round

I J K L M N O P Q R

()(P 9 rounds Reps vary" (,R(P 18 mins ()(P 4; rounds ()(P B rounds Reps vary" (,R(P 18 mins ()(P ; rounds Reps vary" (,R(P 18 mins ()(P 48 rounds Reps vary" ()(P 41 rounds (,R(P 18 mins

-& !wings: 19, 4@, 44 -& *lean 6 Press 0: 19, 4@, 44 -& *lean 6 Press R: 19, 4@, 44 Pullups: 19, 4@, 44 %or inverted rows' Turkish AetUps 0: 4, 1, 9, B, ;C Turkich AetUps R: 4, 1, 9, B, ;C Tuck Dumps -& )ig= %;8 total handoffs each round' Dackknives Pushups -& )ront !quats -& !tanding Overhead Press 0 -& !tanding Overhead Press R 3nverted Rows -& *leans E0: 4F, 49, @ -& *leans ER0 4F, 49, @ &urpees: 4F, 49, @ 18 -& )ig= !ide 0unge %48 to each side' 48 /iamond Pushups !uperman %4;<sec hold' 9 #-1. ; -& !wings @ -& !/0#P Pullups: 49, 44, @, ; -& 0unges %reps for each side, alternating 0R0RC': 49, 44, @, ; 18 )ig= to #old %48 >holds? each side' 48 ,ountain *lim+ers !ide Plank R %48<sec hold' !ide Plank 0 %48<sec hold' Turkish AetUps R: ;, B, 9, 1, 4 Pullups: 1, B, :, =, 48 Turkish AetUps 0: ;, B, 9, 1, 4 Pullups: 1, B, :, =, 48 ; /ive &om+ers 48 -& !wings 4; (ir !quats -& /eadlift: 18, 4=, 4:, 4B, 41, 48, =, :, B, 1 Pushups: 1, B, :, =, 48, 41, 4B, 4:, 4=, 18 !uperman %48<sec hold' 48 !eated -nee Tucks 18 -& )ig = %B8 total handoffs each rd' -& !wings: 48 each round &urpees: 4, 1, 9, B, ;C"

()(P = rounds

! " # $ % & '

()(P @ rounds

()(P 1 rounds

()(P B rounds Reps vary" ()(P 48 rounds ()(P ; rounds Reps vary" ()(P 9 rounds (,R(P 18 mins

= -& *lean 6 Press R = -& *lean 6 Press 0 = Pullups : /ive &om+ers 41 -& )ront !quat 4= -& )ig= to #old %F >holdsG each side' 1; 3nverted Rows 1; Pushups 1; !quat Dumps !ide Plank R %1;<sec hold' !ide Plank 0 %1;<sec hold' 1; ,ountain *lim+ers 48 -& 0unges %alternating 0R0R, ; each per rd' -& !tanding Overhead Press R: 9, :, F, 41 -& !tanding Overhead Press 0: 9, :, F, 41 48 !itups 48 -& /eadlift 48 )ig= %18 handoffs per round' Pullups: ; each round -& !wings: 1;, 18, 4;, 48, ; 18 -& )ig= !ide 0unges %48 to each side' 48 /iamond Pushups 48 Tuck Dumps ; #-1. !uperman %48<sec hold' -& *lean 6 Press R: 4, 1, 9, B, ;C -& *lean 6 Press 0: 4, 1, 9, B, ;C