PRISON WORKOUT: – PART TWO

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Overview of Workout Programming

WarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and/or
Superman. However avoid or limit a movement if the day calls for that exercise
in the WO (ex: Before a pullup WO, limit WU pullups).
The two main workout strategies are:
As Fast As Possible (AFAP): Complete the prescribed workout in the fastest time
you can.
As Many Rounds As Possible (AMRAP): Complete as many rounds as you can
within the prescribed time period.
Also record the load (weight) of KBs used for each movement. For some
movements, heavier KBs are reasonable (Ex: Deadlift, SDLHP)
Pullups can be substituted with 2Xs Inverted Rows. (1 pullup = 2 IRs)
KB Snatches can be substituted with Swings or C&P.

Day Strategy Movements / Repetitions Notes

3 Pullups
6 Diamond Pushups
AMRAP
A 20 mins
10 KB Swings
5 KB Standing Overhead Press (each side)
(See KB C&P video, and ignore Clean portion)
AFAP 15 KB Deadlifts
B 15 rounds 3 Burpees
5 HK2E
AFAP
C 10 rounds
Superman (15-sec hold)
10 KB Front Squat
20 Fig8 to Hold (10 “holds” at each side)
AMRAP
D 20 mins
10 KB Clean & Press (each side)
10 Inverted Rows
8 KB Sumo DL High Pull
AFAP 8 Seated Knee Tucks
E 12 rounds 10 KB Lunges (alternating, 5 each side)
10 Pushups
 KB Swings: 23, 17, 11
AFAP
KB Clean & Press L: 23, 17, 11
F 3 rounds
KB Clean & Press R: 23, 17, 11
Reps vary.
Pullups: 23, 17, 11 (or inverted rows)
AMRAP Turkish GetUps L: 1, 2, 3, 4, 5…
G 20 mins Turkich GetUps R: 1, 2, 3, 4, 5…
Tuck Jumps
KB Fig8 (50 total handoffs each round)
AFAP Jackknives
2 rounds Pushups
H 25 reps each KB Front Squats
round KB Standing Overhead Press L
KB Standing Overhead Press R
Inverted Rows
AFAP KB Cleans –L: 19, 13, 7
I 3 rounds KB Cleans –RL 19, 13, 7
Reps vary. Burpees: 19, 13, 7
20 KB Fig8 Side Lunge (10 to each side)
AMRAP
J 20 mins
10 Diamond Pushups
Superman (15-sec hold)
3 HK2E
AFAP
K 15 rounds
5 KB Swings
7 KB SDLHP
AFAP Pullups: 13, 11, 7, 5
L 4 rounds KB Lunges (reps for each side, alternating
Reps vary. LRLR…): 13, 11, 7, 5
20 Fig8 to Hold (10 “holds” each side)
AMRAP 10 Mountain Climbers
M 20 mins Side Plank R (10-sec hold)
Side Plank L (10-sec hold)
Turkish GetUps R: 5, 4, 3, 2, 1
AFAP
Pullups: 2, 4, 6, 8, 10
N 5 rounds
Turkish GetUps L: 5, 4, 3, 2, 1
Reps vary.
Pullups: 2, 4, 6, 8, 10
5 Dive Bombers
AMRAP
O 20 mins
10 KB Swings
15 Air Squats
AFAP
KB Deadlift: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
P 10 rounds
Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Reps vary.
Superman (10-sec hold)
AFAP 10 Seated Knee Tucks
Q 12 rounds 20 KB Fig 8 (40 total handoffs each rd)

KB Swings: 10 each round

AMRAP
R 20 mins
Burpees: 1, 2, 3, 4, 5….
 8 KB Clean & Press R
AFAP
S 8 rounds
8 KB Clean & Press L
8 Pullups
6 Dive Bombers
AFAP
T 7 rounds
12 KB Front Squat
18 KB Fig8 to Hold (9 “holds’ each side)
25 Inverted Rows
25 Pushups
AFAP 25 Squat Jumps
U 2 rounds Side Plank R (25-sec hold)
Side Plank L (25-sec hold)
25 Mountain Climbers
AFAP 10 KB Lunges (alternating LRLR, 5 each per rd)
V 4 rounds KB Standing Overhead Press R: 3, 6, 9, 12
Reps vary. KB Standing Overhead Press L: 3, 6, 9, 12
10 Situps
AFAP
W 10 rounds
10 KB Deadlift
10 Fig8 (20 handoffs per round)
AFAP
Pullups: 5 each round
X 5 rounds
KB Swings: 25, 20, 15, 10, 5
Reps vary.
20 KB Fig8 Side Lunges (10 to each side)
10 Diamond Pushups
AFAP
Y 3 rounds
10 Tuck Jumps
5 HK2E
Superman (10-sec hold)
AMRAP KB Clean & Press R: 1, 2, 3, 4, 5…
Z 20 mins KB Clean & Press L: 1, 2, 3, 4, 5…