1
CT-50 Bodyweight

Workouts And Workout

Tracker Sheets

by Tyler Bramlett

The information presented in this work is by no way intended as medical advice, or as a
substitute for medical counseling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program, as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.

By continuing with the program, you recognize that despite all precautions on the part
of Garage Warrior.com, there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such

risks and waive, relinquish and release any claim which you may have against Garage
Warrior.com and its representatives, or its affiliates as a result of any further physical
injury or illness incurred in connection with, or as a result of, the use or misuse of the
program.

Important: If you have access to a printer, please PRINT this report (as you have our full
permission). You’ll get a lot more out of it.

Unauthorized downloading, retransmission, redistribution, or republication for any

purpose is strictly prohibited without the written permission of Garage Warrior.com

Copyright © 2013 Garage Warrior.com All rights reserved.


1
 


The CT-50
Bodyweight
Workouts And
Workout Tracker
Sheets
Table Of Contents
1. Introduction
2. How To Use The CT-50 Bodyweight Workouts
3. The CT-50 Bodyweight Workouts
4. Bodyweight Workout Tracker Sheets

3



Introduction
The CT-50 Bodyweight Workouts were created for days when you
don’t have access to equipment, or you’re simply unable to follow
one of your regular workouts from the CT-50 system. But they
make a great standalone exercise system too.

These workouts were laid out in the EXACT same way as the main
program—there’s 5 different levels, each a little more difficult than
the one that came before.

A CT-50 Bodyweight workout only takes between 9-12 minutes to

complete, so there’s no wasted time and you can get on with your
day.

I chose the best and most productive bodyweight exercises from the
CT-50 system which require no equipment whatsoever other than
floor space. So you can do these workouts anywhere, anytime.

In the next section I’ll tell you exactly how to program them for the
best possible results.

4



How To Use The CT-50 Bodyweight

Workouts
The main CT-50 System is divided into 5 levels, with level 1 being the
easiest and level 5 being the hardest. Each level contains 9 regular
workouts and 1 challenge workout. The Challenge workout acts as
a sort of “self-assessment” you can use to determine when you’re
ready to move up to the next level.

But… what if you can’t get to your home gym or you don’t have
access to any equipment?

Don’t worry; I’ve got you covered! That’s where the CT-50
Bodyweight Workouts come in.

You can use these fun bodyweight variations to stick to your routine
when you’re on vacation, traveling for work, or anytime you don’t
have access to equipment.

There are only 4 XPSLPVUT per level. Each circuit was designed to
be quick, intense, and straight to the point....so you can get a great
bodyweight workout in the shortest amount of time!

In order to get the best results from CT-50 Bodyweight Workouts,

you should use them to mirror where you’re currently at in the main
program. For example: if you’re working on Level 2 of CT-50, then
you should be using the GPVS Level 2 bodyweight workouts contained
here in the CT-50 Bodyweight Workouts system.

When you move up to a new level of CT-50, you should also move up
to the next level with CT-50 Bodyweight.

Ready to get started? Let’s jump straight in.

5
 


CTBW-01 score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 12 minutes, perform as many rounds as possible
Time: (12.00)

À $QF[4QYU
À -PGGNKPI2WUJ7RU
À 5WOQ5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout
in the given time limit. Try to beat your old score every time you do this workout.

level 1 workouts 6
 


CTBW-02 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 5 rounds as fast as you can with a 9-minute maximum7
time limit
Time: (9.00)

À 5RNKV5SWCVU4KIJV
À 6QWEJ,WORU
À 5RNKV5SWCVU.GHV
À 6QWEJ,WORU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you did get. Then, try to beat your
old score every time you do this workout.

level 1 workouts 7
 "

CTBW-03 score Sheet

Protocol: INTERVALS
Description: Perform 30 seconds of work followed by 30 seconds of rest for 3
rounds
Time: (9.00)

À %NKODGT6QG6CRU
À (CEG6JG9CNN5SWCVU
À $QF[4QYU
%TWPEJ6WEMU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts 8
 "

CTBW-03 score Sheet

Protocol: INTERVALS
Description: Perform 30 seconds of work followed by 30 seconds of rest for 3
rounds
Time: (9.00)

À %NKODGT6QG6CRU
À (CEG6JG9CNN5SWCVU
À $QF[4QYU
%TWPEJ6WEMU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 1 workouts 8
 "

CTBW-04 score Sheet

Protocol: IWRAR (Intervals With Rest After Reps)
Description: Perform the following circuit as fast as you can every 60 seconds
for 10 minutes - rest after the circuit is complete if there is time
before the next 60 seconds begins

Time: ( )

À &QYP&QI6Q7R&QI
À 5JQWNFGT$TKFIG.KHVU
À 6QWEJ,WORU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The shortest amount of time it took you (in only 1 round) to complete the
exercises and reps. Try to beat your old score every time you do this workout.

level 1 workouts 9
 


CTBW-05 score Sheet

Protocol: INTERVALS
Description: Perform 40 seconds of work followed by 20 seconds rest for 3
rounds
Time: (12.00)

À 'EEGPVTKE2WUJWRU
À ,WORKPI2WNNWRU6Q0GICVKXG
$QF[9GKIJV5SWCV
À 87R
À #NVGTPCVKPI4GXGTUG.WPIG

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 2 workouts 10
 


CTBW-06 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 5 rounds as fast as you can with a 9-minute maximum
time limit

Time: ( )

À *KPFW2WUJWRU
À .[KPI.GI4CKUG
À 5KFG5VGRRKPI5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 2 workouts 11
 


CTBW-07 score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 10 minutes, perform as many rounds as possible
Time: (10.00)

À $WTRGG9CNM1WVU
À /QWPVCKP%NKODGTU
À 5KPING7PFGTU
,WORKPI,CEMU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout
in the given time limit. Try to beat your old score every time you do this workout.

level 2 workouts 12
 


CTBW-08 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 3 rounds as fast as you can with a 9-minute maximum
time limit
Time: ( )

À 5KPING.GI5JQWNFGT$TKFIG.KHVU4KIJV
À 5KPING.GI5JQWNFGT$TKFIG.KHVU4KIJV
À 2NCPM7R&QYPU
À #NVGTPCVKPI4GXGTUG.WPIGU
À 'EEGPVTKE2WUJWRU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 2 workouts 13
 "

CTBW-09 score Sheet

Protocol: IWRAR (Intervals With Rest After Reps)
Description: Perform the following circuit as fast as you can every 60 seconds7
for 10 minutes - rest after the circuit is complete if there is time
before the next 60 seconds begins
Time: (10.00)

À -KR2WNNU
À 5SWCV6JTWUVU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The shortest amount of time (during only 1 round) that it took you to
complete the exercises and reps. Try to beat your old score every time you do this workout.

level 3 workouts 14
 


CTBW-10 score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 12 minutes, perform as many rounds as possible
Time: (12.00)

À &KXG$QODGT2WUJWRU
À 5KFG.WPIGU
À *CPIKPI-PGG6WEMU
À 4QVCVKQPCN/QWPVCKP%NKODGTU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout
in the given time limit. Try to beat your old score every time you do this workout.

level 3 workouts 15
 


CTBW-11 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 4 rounds as fast as you can with a 9-minute maximum
time limit
Time: ( )

À 2WUJ7RU
À #NVGTPCVKPI4GXGTUG.WPIGU
À #NVGTPCVKPI5KPING7PFGTU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 3 workouts 16
 


CTBW-12 score Sheet

Protocol: INTERVALS
Description: Perform 20 seconds of work followed by 10 seconds of rest for 8
rounds
Time: (12.00)

À 5KFG.WPIGU
À 2WUJWRU-KR2WNNU

6CDNG6QR.KHVU4QVCVKQPCN/QWPVCKP%NKODGTU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 3 workouts 17
 


CTBW-13 score Sheet

Protocol: INTERVALS
Description: Perform 45 seconds of work followed by 15 seconds of rest for 3
rounds
Time: (9.00)

À 5KPING&QWDNGU
*KIJ-PGGU
À )TCUU*QRRGTU
À -PGGNKPI$WTRGGU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts 18
 


CTBW-14 score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 12 minutes, perform as many rounds as possible
Time: ()

À 8GTVKECN2KMG2TGUU
À -KRRKPI2WNNWRU
)TCUUJQRRGTU
À 87RU
À ,WOR5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout
in the given time limit. Try to beat your old score every time you do this workout.

level 4 workouts 19
 


CTBW-15 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 5 rounds as fast as you can with a 10-minute maximum
time limit
Time: (10.00)

À ,WOR.WPIGU
À $WTRGGU
À 87RU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 4 workouts 20
 


CTBW-16 score Sheet

Protocol: INTERVALS
Description: Perform 30 seconds of work and take 15 seconds of rest for 3
rounds
Time: (9.00)

À +PEJYQTO
À #NVGTPCVKPI5KPING.GI6CDNG6QR.KHV
À )TCUUJQRRGTU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The total number of reps you were able to get in the workout for all
exercises and rounds. Try to beat your old score every time you do this workout.

level 4 workouts 21
 


CTBW-17 score Sheet

Protocol: IWRAR (Intervals With Rest After Reps)
Description: Perform the following circuit as fast as you can every 60 seconds
for 10 minutes - rest after the circuit is complete if there’s enough
time before the next 60 seconds begins
Time: (10.00)

À -KRRKPI2WNNWRU
5KV1WVU
À -PGGNKPI$WTRGGU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The shortest amount of time (during only 1 round) it took you to complete
the exercises and reps. Try to beat your old score every time you do this workout.

level 5 workouts 22
 


CTBW-18 score Sheet

Protocol: AMRAP (As Many Rounds As Possible)
Description: For 9 minutes, perform as many rounds as possible
Time: ( )

À +PEJYQTOU
À *CPFUVCPF2WUJWRU
À #NVGTPCVKPI1PG.GI#UUKUVGF,WOR5SWCVU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The highest number of rounds you were able to complete in the workout
in the given time limit. Try to beat your old score every time you do this workout.

level 5 workouts 23
 "

CTBW-19 score Sheet

Protocol: RWTL (Rounds With Time Limit)
Description: Perform 8 rounds as fast as you can with a 9-minute maximum
time limit
Time: (9.00)

À 6QGUVQ$CT
À #NVGTPCVKPI'ZRNQUKXG6CDNG6QR.KHVU
À &QWDNG7PFGTU
6QWEJ,WORU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 5 workouts 24
 CTBW-20 score Sheet
Protocol: RWTL (Rounds With Time Limit)
Description: For 12 minutes, perform as many rounds as possible
Time: (12.00)

À ,WOR.WPIGU
À $WTRGGU
À +PEJ9QTOU

&C[;QW2GTHQTOGF6JG9QTMQWV ;QWT%6$95EQTG

Your CT- Score Is: The amount of time it took you to complete the workout. If you didn’t
complete the workout in the time limit, record how far you got through the workout in the
given time limit. Try to beat your old score every time you do this workout.

level 5 workouts 25