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:

http://trinitytraining.blogspot.com
Scroll down the right column until you find the PWO Video section.
PRISON WORKOUT
WEEK ONE

Day

1 20 minutes of as many rounds as possible of:

5 Pushups
10 Seated Knee Tucks
10 Air Squats

2 20 minutes of as many rounds as possible of:

10 Mountain Climbers
5 Superman (5-sec hold, 5-sec rest)
3 Pullups or 6 Inverted Rows

3 Air GetUps (as fast as possible) in 20 total sets of:

10 R arm/knee up
10 L arm/knee up
9R, 9L…..1R, 1L

4 20 minutes of as many rounds as possible of:

3 Tuck Jumps
Plank (30-sec hold)
5 Diamond Pushups

5 8 Rounds of:
10 Air Squats
Superman (10-sec hold)
5 Pullups or 10 Inverted Rows
Superman (10-sec hold)
PRISON WORKOUT
WEEK TWO

Day

6 20 mins AMRAP
5 burpees
1 side plank R (15-sec hold)
1 side plank L (15-sec hold)

7 10 rounds of alternating:
pushups: 2,4,6,8,10,12,14,16,18,20
air squats: 40, 36,32,28,24,20,16,12,8,4

8 20 mins AMRAP
5 pullups (or 10 inverted rows, or ignore)
10 jackknives
20 mountain climbers

9 20 mins AMRAP
10 diamond pushups
5 air getups L
5 air getups R
1 superman (10-sec hold)

10 15 rounds (as fast as possible)

2 squat jumps
3 pullups (or 6 inverted rows, or ignore)
10 seated knee tucks
PRISON WORKOUT
WEEK THREE

Day

11 20 mins AMRAP
5 dive bombers
20 air squats

12 10 rounds AFAP
situps: 10 reps each round
burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

13 20 mins AMRAP
5 pullups (or 10 inverted rows, or ignore)
5 air getups (L)
5 air getups (R )
10 pushups

14 20 mins AMRAP
2 Superman (each rep is 10-sec hold, use 5-sec rest btwn)
8 seated knee tucks
5 tuck jumps

15 10 rounds AFAP
side plank (L): use 10-sec hold
side plank (R ): use 10-sec hold
mountain climbers: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
PRISON WORKOUT
WEEK FOUR

Day

16 20 mins AMRAP
3 pullups (or 6 inverted rows, or ignore)
6 dive bombers
9 situps
12 air squats

17 5 rounds, AFAP
air getups L: 2, 4, 6, 8, 10
air getups R: 2, 4, 6, 8, 10
mountain climbers: 10, 10, 10, 10, 10
jackknives: 10, 8, 6, 4, 2

18 20 mins AMRAP
side plank R: 10-sec hold
side plank L: 10-sec hold
10 diamond pushups
4 squat jumps

19 20 mins AMRAP
plank: 30-sec hold
Superman: 10-sec hold
8 pullups (or 16 inverted rows, or ignore)
4 dive bombers

20 100 burpees
Partition as needed.
Beginners: Break em up, even if it takes all day.
(This is my DAY 100 of the 100 Day Burpee Challenge!)
PRISON WORKOUT
WEEK FIVE

Day

21 20 mins AMRAP, add 1 rep each round

air getups R: 1, 2, 3, etc
air getups L: 1, 2, 3, etc
pullups (or 2 IRs):1, 2, 3, etc…..

22 20 mins AMRAP
10 situps
10 pushups
15 air squats

23 20 rounds AFAP:
Superman (15-sec hold)
10 mountain climbers

24 15 rounds AFAP:
10 seated knee tucks
3 burpees

25 300 air squats