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PRISON WORKOUT
OVERVIEW
This is a workout program with 25 sessions.Each week contains 5 daily sessions.If you cannot fit 5 sessions into a week, then work at your own pace.Begin with WO#1 and continue through #25. Do not skip.For days calling for As Many Rounds As Possible:Record your number of rounds completed in the 20 minutes.For days calling for As Fast As Possible:Record the time it took to complete all rounds.For video instructions on the movements:Scroll down the right column until you find the PWO Video section.http://trinitytraining.blogspot.com
PRISON WORKOUT
WEEK ONE
Day
120 minutes of as many rounds as possible of:
5 Pushups10 Seated Knee Tucks10 Air Squats
220 minutes of as many rounds as possible of:
10 Mountain Climbers5 Superman (5-sec hold, 5-sec rest)3 Pullups or 6 Inverted Rows
3Air GetUps (as fast as possible) in 20 total sets of:
10 R arm/knee up10 L arm/knee up9R, 9L…..1R, 1L
420 minutes of as many rounds as possible of:
3 Tuck JumpsPlank (30-sec hold)5 Diamond Pushups
58 Rounds of:
10 Air SquatsSuperman (10-sec hold)5 Pullups or 10 Inverted RowsSuperman (10-sec hold)
PRISON WORKOUT
WEEK TWO
Day
620 mins AMRAP
5 burpees1 side plank R (15-sec hold)1 side plank L (15-sec hold)
710 rounds of alternating:
pushups: 2,4,6,8,10,12,14,16,18,20air squats: 40, 36,32,28,24,20,16,12,8,4
820 mins AMRAP
5 pullups (or 10 inverted rows, or ignore)10 jackknives20 mountain climbers
920 mins AMRAP
10 diamond pushups5 air getups L5 air getups R1 superman (10-sec hold)
1015 rounds (as fast as possible)
2 squat jumps3 pullups (or 6 inverted rows, or ignore)10 seated knee tucks
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