PRISON WORKOUT: – PART TWO

Overview of Workout ProgrammingWarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and/orSuperman. However avoid or limit a movement if the day calls for that exercisein 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 timeyou can.

As Many Rounds As Possible

(AMRAP): Complete as many rounds as you canwithin the prescribed time period.Also record the load (weight) of KBs used for each movement. For somemovements, 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.DayStrategyMovements / RepetitionsNotes

AMRAP20 mins3 Pullups6 Diamond Pushups10 KB Swings5 KB Standing Overhead Press (each side)

(See KB C&P video, and ignore Clean portion)

AFAP15 rounds15 KB Deadlifts3 Burpees

AFAP10 rounds5 HK2ESuperman (15-sec hold)10 KB Front Squat

AMRAP20 mins20 Fig8 to Hold (10 “holds” at each side)10 KB Clean & Press (each side)10 Inverted Rows

AFAP12 rounds8 KB Sumo DL High Pull8 Seated Knee Tucks10 KB Lunges (alternating, 5 each side)10 Pushups

AFAP3 roundsReps vary.KB Swings: 23, 17, 11KB Clean & Press L: 23, 17, 11KB Clean & Press R: 23, 17, 11Pullups: 23, 17, 11 (or inverted rows)

AMRAP20 minsTurkish GetUps L: 1, 2, 3, 4, 5…Turkich GetUps R: 1, 2, 3, 4, 5…

AFAP2 rounds25 reps eachroundTuck JumpsKB Fig8 (50 total handoffs each round) JackknivesPushupsKB Front SquatsKB Standing Overhead Press LKB Standing Overhead Press RInverted Rows

AFAP3 roundsReps vary.KB Cleans –L: 19, 13, 7KB Cleans –RL 19, 13, 7Burpees: 19, 13, 7

AMRAP20 mins20 KB Fig8 Side Lunge (10 to each side)10 Diamond PushupsSuperman (15-sec hold)

AFAP15 rounds3 HK2E5 KB Swings7 KB SDLHP

AFAP4 roundsReps vary.Pullups: 13, 11, 7, 5KB Lunges (reps for each side, alternatingLRLR…): 13, 11, 7, 5

AMRAP20 mins20 Fig8 to Hold (10 “holds” each side)10 Mountain ClimbersSide Plank R (10-sec hold)Side Plank L (10-sec hold)

AFAP5 roundsReps vary.Turkish GetUps R: 5, 4, 3, 2, 1Pullups: 2, 4, 6, 8, 10Turkish GetUps L: 5, 4, 3, 2, 1Pullups: 2, 4, 6, 8, 10

AMRAP20 mins5 Dive Bombers10 KB Swings15 Air Squats

AFAP10 roundsReps vary.KB Deadlift: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

AFAP12 roundsSuperman (10-sec hold)10 Seated Knee Tucks20 KB Fig 8 (40 total handoffs each rd)

AMRAP20 minsKB Swings: 10 each roundBurpees: 1, 2, 3, 4, 5….