os TSO RED: Walkthrough Videos / Instructions BLUE Exercises 4 Vou X-TENDED FAILURE WORKOUT 4 [tn xP Pusnne 1 [Lista tstboreon a8 xrin 2 |. sep Trough Pushupe 2 Tersnae | Rest secon between sits 3 [2 mums vorusnnss tern oes beter a7 rine 135 | 20. Reverse Elbow Pushups (Back Widtlws) Teranre | Rest 00 seconds between sets § 3A. Power Plank Ups 5) a ToFslure | No rest between A/B exercises: = | se. cotrs Pun Uns 6 reranee | Rest seconcs betwen sats ingle: rou! is 7 “Tormue | ‘Perform on each fog without resting then go tA Sete tea anton ut = | isceing scars » TT crenae | No rest between AB exercises rersinr® | Rest 60 seconds between sets 2 No rest between A/B exercises 5 Terry [‘wechom stout reting between XERO REST PROTOCOL) = SS [Get rear c0 Ke sea rahe fr 20 (Rone Panta 00 {ait Star Pa eee) ee ee eed THURSDAY “ATHLEAN BURST” -[HEISMAN HITMAN) 4) NO XERO REST PROTOCOL Phe ens “It you fall to make the number of urpees in a time perlod you get to rest 20 cecands and try again. ‘Accumulate a 4th flled burpes and you're done! FRIDAY cs 1. Wall Spiderman Pushups (ws) 5 “XERO SUM” PROGRESSION WORKOUT texto on 2, Jamb Hammer Rows (Bacitceos 8. Single Leg Hee! Touch Squata 7 ce) 3 Tofsthee 3 Tersuee LOOK UKE AN ATHLETE wena i TRAIN LIKE AN ATHLETE PicuupAaristt oo.s.com‘> THE GRINDEFr Before starting this workout, you will want to be adequately warmed up in terms of your core body temperature, but extremely fresh in torms of your muscle output, This can be achieved by performing 5-10 minutes of total body warmup activities like high knee running, jumping jacks, simulated jump rope, etc. Once you hava broken a swet...it's time to hit the dack and give your best pushup effort you've got. Begin this challenge by performing as many reps as you can of bodyweight pushups unti failure. Upon, reaching failure, take exactly 2 minutes rest and begin what we affectionately call...“ THE GRINDER"! Your goal in the grinder is to perform one and a half times the number of max pushups you just completed...without ever coming up for a rest! In other words. ‘once you start your first pushup you must continue to grind away (trying never to let your knees touch the ground again) until all reps are complete! You can “rest” by staying either in a pushup plank position or by getting in a downward dog position, just don't let those knees make contact with the ground again! Should you have to touch your knees to the ground at any point to formally rest...you are allowed exactly 10 seconds to do so...at which point you must reassume the pushup position and start cranking away again! HERE IS THE CHALLENGE 16) BODYWEIGHT PUSHUPS) PERFORM To FAILURE) REST 2 MINUTES s BODYWEIGHT PUSHUPS )(1.5 TIMES THE INITIAL NUMBER WITHOUT REST) SCORING — D¢termine your score by the numberof times that you need to touch your LSEOIING knees to the ground to get through this 1.5 times max set of pushups! Beat The Boss No Touches! No Quit in the Boss! Xtreme No Touches! Grind Time Player 1 Touch True Grit 2 Touches Grind Over Matter 3-4 Touches Ground XERO 5 or more Touches Ground Beef LOGK'UKE AN ATHLETE res 2 TRAIN LIKE AN ATHLETE PicuurAaristl ools.comaces teas _Twicers _BleePS_ CHEST souunens 3 [tetsire_| Norestbatveen 478 exercans Trane | Rest 60 seconde botwoon ots 2A. Jam Hammer Rows 22 Teraire | Polo tolalureon one am and immediatly 3 vithout ost, tanstion into Beorway Bisa Cure 28. Doorway Bicep Curls 28 oe lees ge eres 3A. Cobra Push Ups 6 3 eitiee | Norettetwsen 4/8 exrisos 38. Hover Hold Push Ups 29 Taaiare | Rest 60 soconds between sels 6A, Single Leg Bulgarien Wall Squats 30 Toranre | Performon ech eg without resting then go nto zi 3 Intra rog hops, Norest between A/S excrlooe 48, Lateral Frog Hops meee lagaeea ere 6A, Power Pushaways 9 rerante | norest between AB oxorstes 3 88, Rear Dett on Cross, 32 “orimre | Rest 60 seconds between sets i 38) 2. Wall Spiderman Pushups cnes 2,Jamb Hammer Rows (saci) 20 per minute - Perform in minutes 3.6.9,2,15.8,21 3 Tore ae 7} 5: Single Leg Heel Touch Squats (Gunes iy | Pre 23) Diamond Gutter Pushuns Greera|| 3 | Toreare 24 5.Long Log Plank Marches ae 25|6. Pike Pushuns soe) aie LOGK'UKE AN ATHLETE res TRAIN LIKE AN ATHLETE A : PicuurAaristl ools.comLACTIC ACID TRIiP- THE LOWDOWN. In this workout you are to perform a static isometric holding exercise for 1 minute prior to an explosive dynamic exercise to failure with the goal being to see how many reps you can achieve on the second of that pairing. Just when the lactic acid is at it's peak (from the static hold of the first part of the combo) youll want to dig deep and knock out as many reps as you can...doing your best to ignore the intense burn in your muscles already! Your final score is determined by counting up the total number of reps that you ‘achieve in the second half of the 4 exercise pairings across all 3 rounds! Want even more of a challenge? Take the “frequent fier” challenge and take another trip or two for one intense workout. Don't worry...the ticket is on ust HERE IS THE CHALLENGE | PERFORM 3 MANDATORY “TRIPS” OF THE FOLLOWING: COMBO 1::{DELT DOOR JAMMERS)INTO (PIKE PUSHUPS) ~ COMBO 2x:SWALL SITSINTO(SPLIT SQUAT JUMPS) +1 COMBO 322{HOVER HOLD PUSHUP COMBO 4¢9(BACK WIDOW HOLDS)INTO(THUMBS UP PUSHUP MOLO FIRST EXERCISE FOR 1 MINUTE AND THEN COUNT HOW MANY REPS YOU GET ON SECOND EXERCISE To FAILURE REPEAT 2 MORE TIMES FOR A TOTAL OF 3 “LACTIC ACID TRIPS!” UPS) 42 Determine your “Trip Total” by counting up all of your rep totals from the second exercise in each of the 4 combos across the 3 “trips!” SCORING Pas 119 Whipped the Trip! a 110 or Greater Righteous! 91-109 Outta Sight! 71-90 Goovy! 60-70 Cool! Less than 60 Bummer! LOOK UKE AN ATHLETE rerarn 4 TRAIN LIKE AN ATHLETE PicuurAaristl ools.comJack Pushups 3: Torasues Be. r-suanaPustupe 4) 3 | torsmwe | Norost betwoon A/B/C oxericos G cmdicinac Pak Teron | Rest 60 seconds between sets | 24 severe snow Pstuns Beck Wwe) Tore 3 | 2. Rear Dott iron Gross 32 2 [erates] Noretbetneen 40/0 xaos §) 20. Jamb Hammer Rows 22) ome, “le Hover Pio Pushups 46 Torsone §) 20.1-sie cone escapes 47 5) | ammo ever AE eee Ec. prank watk Ups 48 a _ | Levtation saute 49 cre | parterm ching witout eating then geno 8) 20, wan site 0 3 [orate | wallats, No reetbetween A/8/Cexerclaes, 40.3-Way Lunges 50 “oraiue _ | Rest 0 seconde between sete | 88. Pike Pushupe 25) race ql ss seee5i a. (es 3 lsc. pelt Door Jammers 39 commen conwen Sam 1 the Fight ~ Perform coneitioning on ight eturninedby eur cae oot Soon 4. Crue Pushupe ere 58, 3 _|reraiee 2 Reverse Elbow Pushups (Beck Widows) = retcrn 4 2 jee a singe Lea Landmines exewnen59) || ,,3,, | torae 4: Powor Plank Ups miewo) 5 3 [eras 5. Single Leg Hip Bucks Mamsuingscias®9) |S, | Torare 6. HandstandPushups eae 6 2 | rane LOGK'UKE AN ATHLETE res TRAIN LIKE AN ATHLETE PicuurAaristl ools.comTHE NAN OF STEEL Each round ofthe "Man of Stee!” consists ofS alternating strength and coneitioning exercises. There sno rest allowed between exercises. You are permitted to FAIL once and only once in each of these exercise categories. Once you have however, your challenge is over and the round you are current in at the time of the second failure will determine your score, For instance, you may complete 3 complete rounds of al exercises without ever failing on ary. It however, in round 4, you fll to complete 10 thumbs up pushups (trength exercise)..you would be half way 10 being counted out If in round 5 you can simply not perform the full uration of 30 seconds on the mountain climbers (conditioning exercise) for ‘example, then you would have filed ONE ofthe strength exercises and ONE ofthe conditioning exereises..and will be done. What's cool about this type of challenge is that it wil surely reveal your weaknesses, or KRYPTONITE if you will Are you a one trick pony? Think that you'l just muscle through this and suck wind (or just plain suck!) on the conditioning exercises (or vice versa)? Nol so fast my fiend. Accumulate 3 failures in any one category and you ae also DONE! Note the round your third faliure comes and determine your score. NOTE: Want a “Supreme” ‘Superman of Steel goal to shoot for? Try completing the challenge using the same scoring systern...except, this time..you're not allowed to {ail on ANY of the exercises! HERE IS THE CHALLENGE 621 ,{MOUNTAIN MULES) 10 REPS 48,6.{PLANK WALK UPS) 30 SECS ‘1 24MOUNTATIN CLIMBERS” 30 SECS 657,(CROSS KNEE PLANK PUSH UPS)- 10 REPS 633, 5 EACH LEGasB, j- 30 SECS os BITERATING SPOINTBURPEE 90 SECS 490.0EYTTATION SOURIS 10 REPS EACH LEG 35, REPS 4010.(WALL SITS}- 30 SECS REST 30 SECONDS AND REPEAT The round you are in at the tine of the second category tlre wil determine your sore. Accumulate 3 SCORING s jsiuresin any on calegry and you ar also DONE! Try Round 9 Man of Titanium? eC Complete 10+ Rounds Man of Steel! Fail in Rounds 8 OR 9 ‘Superhuman Fail in Rounds 6 OR 7 “You da bomb!” Fail in Rounds 4 OR 5 “Sub-par” Man Fail in Rounds 1 T0 3 Paper Tiger LOGK'UKE AN ATHLETE res 6 TRAIN LIKE AN ATHLETE PicuurAaristl ools.com[1A Divebomber Pushups 6 7/ ‘To raitne No rest between A/B/C exercloee 18. Inchworm Piyos 68) 3 [orate | eer cnc totmccnnene 16. Aligator Walks 53) erie 2A. Door Way Rowe 69) “erele 28. Shaing Knee Pulldowne 70) 2 | wralwe 26. superman Litte 71 reraiore Rest 60 seconds betwoon sots aoxraicers_ cHesT 2A. Power Plank Upe 5) rate 38. Diamond Gutter Push Ups 23) 3 | terse '80. Pounding Triceps Trunk Lifts 72, ToFalare No rest between A/B/C exorcines Fest 60 seconde between sets 4A. Tuck Jumps 73 Teraare No rest between A/BIC exoreloee Fest 60 seconds betwoon sots eas 48, Creeping Lunges 74 2 | ersiwe 40. Bodyweight Squats 7/5, orale (5A. Mountain Mules 62, % 58. Power Pushawars 9 3s [Teranee | reg beween AA moeston 50. Bosyweight Side Lateral Raises 10 eer ee 44) minute #2 oreo 100 ina minute Every two equals one rep - TRANSITION REST 417| minute 2 (figh Knees) 100in minute Every two equals one rep - TRANSITION REST 20 [snes Geese) one rium TRANSITION REST 80 | MINUTE 4{ Crossfire Lef)- 100 in a inate TRANSITION REST ‘81 _MuNuTE 6: (Bicycle Crunches} 100 ina minute Every two equals one rep - TRANSITION REST a [Trae 3 [pre 2, | torace 3 [Terme 3 | rorntee a | reruns LOOK UKE AN ATHLETE rwrarn 7 TRAIN LIKE AN ATHLETE PicuurAaristl ools.com6s ERO TOLERANCE THE LOWDOWN ‘Your mission in the “Xero Tolerance” Challenge... if you choose to obey itis simply stated but not so easily executed. You must perform 300 total reps of the 5 exercises in the challenge (seen fo the left) as quickly as you can, The number of minutes it takes youto complete it will determine the number of “Xero Tolerance" sets you must perform at the end of the workout! Finish your ‘otal reps quicker and face a lesser penalty. For instance, i it takes you 7 minutes to complete the 300 reps in the first half of the challenge then you will have to navigate your way through 7 rounds of "Xero Tolerance” at the end, Require 10, 12, 15 or even more minutes to complete part one and you're going te need either know a great attorney or have one hel of an alibi The order in which ‘you do the exercises of the challenge and the number of reps you do at one time are up to you, Just get it done, or pay the price at the end, COMPLETE THE FOLLOWING 300 REPS IN AVY ORDER AND ANY (HERE IS THE CHALLENGE | jipyies ar one rime aS QUICKLY As POSSIBLE: FINGERTIP PUSH UPS®2 XERO TOLERANCE SET TRIPLE SKYFALLS®* 30 SECONDS OF 85 5 BURPEES) 3, NOTES: Regt tine betnenn rounds of xaroTolrance iso be kept fo a bare miniruml Ifyou fish under he 20 ‘ona a of any mina, down'eceterane he ro tbroncs emus You nasa to parton SCORING determine your score by how long it takes you to complete the 300 reps. PCa 14 Min 44 Sec X-Ecuted This Challenge! TS Less than 15 Min. Proven Innocent! Between 15 & 17 Min. Out For Good Behavior Between 17 & 20 Min. Community Service aa Between 20 & 22 Min. 5-10 Years Greater than 22 Min. Life Without Parole LOGK'UKE AN ATHLETE res 8 TRAIN LIKE AN ATHLETE PicuurAaristl ools.com(STRENGTH TRAINING T X-TENDED FAILURE WORKOUT izard Walk Puchupe 87 [No rest between A/B/C/D exercises, Rest 60 seconde betwoon 20 otitis, (fe: Doorway Biceps Gurls 28 oer |e ‘oriture (20. Back Widow Holds 43) ‘ToPeiture [No ret between A/BIC/D exerciees. Rost 60 seconds botwoon sete Torsiwe [3C. Retro Dip Walking 91 oe orstwe [30. Hover Hold 92 Torenre [No rat bolwoon A/B/C/D exoreioce. Rest 60 seconds between sets Twriwe [@: Cyclone Sauata|94 ere | ‘Yo iture 40, ‘YoFaitaro, eo ‘No rest between A/B/C/D exercises. Rest 60 seconds between sols (5h, Handstand Pushups 6/1 orate (6G, Rear Delt ron Cross} 32 rerame | 158. Jacked Rabbits 95 ‘orsiwe |§D.Planche Frog Holds 96 oreo OMMENTS {No rest belwoon A/B/G/D exerciees, Rest 60 seconds between sets “ATHLEAN BURST” [THE ATOMIC CLOCK) 9 (Sock Push Upto 30'Cock Poston ~ Burpee Upto standing (Single Lo Landmine Squaiight eax 12 97{Clock Push Upto 6 O'GIock Position ~ Burpee Upto stancing “Roling Squats} 12 Qf Gieax Push pho 8 OCock Postion — Burpee Upto standing —(Sagio Log Landmine Squat og x12 97{Siock Push Uno 120°Cnck Position ~ Burpee Un to standing 1 “ATHLEAN BURST” —{THEARR) REST 1 MINUTE = «(Gaspar aiuto REST MUTE — STRENSTIRANINGID “ERO SUM” PROGRESSION WORKOUT (asian oun 10,1)/1 Prowler Push Ups (chest) 3 | Toreture 3 [2 thumbs Up Push Up cnn co 49) 3. Levitation Squats (ossartios 3 | toms 6)}4. Cobra Push Ups crricops) 3 | Toramue 102)}5. Jumping Sprinter Lunges (Hamstrings/Ghutox) 3 | ToFeaure 103} mM 3 | Torcawe BF iG6K LiKe AN ATHLETETHE PUNISHER THE LOWDOWN In this workout challenge, your task is to complete a certain number of goal raps fora given exercise. Every time you raat failure on your way to your goal, you receive a “punishment” (lon't worry...hey'l make you stronger so it's nat al bad}, Ifyou receive a "punishment", you will need to perform the predetermined “punishment” sot for that exercise and then immediately resume raps ofthe original exercise as you make your way to your goal. On the final exercise, instead of stopping to perform your punishment DURING the path to the goal reps for that exercise you will simply ad up the number of mes you fall and perform 30 seconds of Wall Sits for each. For instance, if in performing the 25 tata reps of "21" ‘Crunches you nees to stop 6 times, you would end your workout with a 2 minute and 30 second wal si ( x 20 seconds)! On ths last exercise ‘and all others, whenever you must take a break you will do so for 30 seconds. In a sense, your “punishment” Is your salvation, as they are intentionally chosen to tax other muscle groups than those being taxed by your original exercise... you can think of them as a form of active rast if that makes it easier for you te accept them! EST 30 seconos enc Te You nt Fae (AFTER COMPLETING HERE IS THE CHALLENGE | Finsiweny on voun wat 10 Your coat” PUNISHMEN’ 0 on each leg) 16) 75{PENDUL| rep) PUNISHMENT: 10 SO(MULE KI PUN 25) PUNTS Your scr is determined by the numb founds of “punishment” you reset get hough th ENTIRE 4 SCORING exercise workout. The fewer times you're “punished” the higher your ranking! Ley 3 “Punishments” Got Kicked by the Mul er 2 “Punishments” or Less ‘Skull Crusher fac 3-4 “Punishments” Mad Skulls iy 5-6 “Punishments” A Skull with Skills 7-9 “Punishments” Back to Skull Numb Skull 10 or More “Punishments” LOOK UKE AN ATHLETE rerarn 10 TRAIN LIKE AN ATHLETE PicuurAaristl ools.comWEEK 6 WORKOUT X-TENDED FAILURE WORKOUT 5 Torre a 2 5 Na ret between A/B/C/Dexarcines. Rest 6D second betwoen sata oreunaon |g 3 wore enn No ret betwoon A/B/C/D exereles. Rost 60 seconds betwoon sts ‘ verre | F |08. Diamond Gutter Push Ups 23 Terenre eens No rest betwoon A/O/C/D exercises. Rest 60 seconds betwoon sats @ (@R.Ninja Took Jumps 71D, roraime (@6-Single Leg Hip Bucks oy oneinhtea 3 a [45. single Bulgarian Wall Squats 30) onesilts, |4D_Long Leg Plank Marches24, | to eiue , Enna No reat between A/B/CIDexerelaes. Rest 60 second between sta 5 wraiwe [6C-Jaoked Rabbits 95) Tororo 5 a a ‘rorsiure (5D. Delt Door Jammers 39) a eo No rest betwoon A/B/C/D exerctoes. Rat 60 eecande betwaen sate Rig THURSDAY “ATHLEAN BURST” —(DOWNWARD SPIRAL] 115 {fiannibal Pushaps 24 | 18 83) Tipte Seyi 24 | 16 | 12 GAffandstendPustune | | 24 | 16 | 2 S Koln a oo 3 | toranee 3 Toraee 3 3 | oranee 3 3 LOOK UKE AN ATHLETE rwrarn " TRAIN LIKE AN ATHLETE PicuurAaristl ools.commA Ss DARK 1I3 Inthis challenge you will need to complete a designated number of reps of a certain exercise as a way of pre-fatiguing the muscle {gF0ups involved in performing it. As soon as you reach this number you then, without rest, have to switch to the “dark” or harder more explosive version of the same exercise and perform 13 reps! This is a timed challenge, meaning that you will have to see how ‘quickly you can reach "Xero dark” status on all 5 of the exercise pairings. Should you need to rest either during the intial exercises ‘or during the dark exercises...Just note, that this rest time is counting against you and ultimately determining your score, That said, never sacrifice form for speed. Execute each rep with precision and purpose. I's time to see what you're made of. Will you see the light of day or have your lights knocked out by the “XERO DARK 13"? I's go time! HERE IS THE CHALLENGE. yea jit peg 30(CROSS KNEE PUSHUPS) DARK 13 SPIDERMAN PLYO PUSHUPS) 30 (COBRA PUSHUPS'* DARK 13(POWER PLANK UPS) 30 REVERSE ELBOW PUSHUPS (BACK WIDOWS) + DARK 13(THUMBS UP PUSHUPS) 30 SINGLE LEG HEEL TOUCH SQUATS)* DARK 13(NINJA TUCK JUMPS'12 “ALTERNATE HIGHT ADLER LESS FOR sO ERAT 30 (BURPEES|* DARK 13(SKIER SINGLE LEG BURPEES#17 SCORING You sores cetermines by now tng ttakes you ta complete "KERO DARK 13. Should you need to rest eter during the fit evereises or during the dark exroses, Just note that this rest te Is counting against you and ultimately determining your score, Beat The Boss 9:41 Not Afraid of the Dark! The Dark Destroyer! per Complete In 9:30 or Less Between 9:31 & 11:00 The Dark Knight Between 11:00 & 13:00 “Dark” Vader Between 13:00 & 15:00 Dark Done Good Complete in Over 15 Mins. Your Darkest Hour LOOK UKE AN ATHLETE rerarn 2 TRAIN LIKE AN ATHLETE PicuurAaristl ools.com