The LEGAL STUFF

The information presented herein is in no way intended as medical advice or

to serve 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 course of The
BADASS Protocol, you are agreeing to accept full responsibility for your
actions. By beginning and participating with The BADASS Protocol workouts
and supplement manual, you recognize that despite all precautions on the
part of The Forged Athlete LLC, 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 The Forged Athlete LLC or their respective
affiliates as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of your program.

All rights reserved. No part of this manual may be reproduced (by any means)
without the expressed written permission of Travis Stoetzel and The Forged
Athlete LLC.

***If you are caught sharing this manual ANYWHERE without written consent,
there will be LEGAL action taken without warning***

This manual is being offered for education and information purposes only.
There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any
injury that may occur while participating in this program.

Copyright 2013 The Forged Athlete, LLC

 Essential Warm Up – 5-10 Mins

CLICK HERE FOR VIDEO DEMO

1A) Jump Rope OR Jumping Jacks

1B) Lunge + Hamy Stretch
1C) Alternating Overhead Lunge
1D) Push Up + Knee Tucks
1E) Band Pull Aparts
1F) Full Burpee
1G) Lateral Lunge / Cossack Squats
1H) Knee Tuck Jumps
1I) Renegade Plank + Arm Circles
1J) Spider Lunge

PHASE I
-5 Day Split - STRENGTH / POWER Training - 3 Days ON, 1 OFF, 2 Days ON, 1
OFF
-Main focus –CRUSHING Barriers and Busting Through Walls!
-2 extra Days strictly for ACTIVE - Rest and Recovery
Monday - Day 1

1A) Find your BEST 1RM Snatch – 12 Minute Cap

***Goal is to break PR each week
***Slowly build up into heavy 1 rep max effort

2A) Barbell Front Squats – Week 1 - Find 1RM – 15 Minute Cap

Week 2 – 2 x 5 @ 85%, 2 x 3 @ 90%, 3 x 1 @ 95%

Week 3 - 2 x 5 @ 90%, 2 x 3 @ 95%, 3 x 1 @ 100%

3A) Hang Snatch Pulls 4 x 3 – heaviest possible

3B) Barbell Push Press 4 x 3 – heaviest possible

3C) 1 Arm Bent DB Row 4 x 6 / Arm – heaviest possible

***Rest only 30-60 secs between movements -

***Push the pace – shorter rest the better (as long as you can keep solid
form and technique)

4A) For Time - 3 Rounds

a) Double KB Push Press x 5

b) Ring OR Bar Muscle Up x 10
***Regress to 10 x Chest to Bar Pull Ups + 10 x Dips if need be)
c) Barbell OH Squats x 15
d) Russian Kettlebell Swings x 20

***Record time and improve each week

***Regress noted weights if need be
***Load movement as HEAVY as you can handle for reps listed
Tuesday - Day 2 - Skills / Conditioning Focused Day

1A) HSPU Work x 10 mins

***Spend 10 minutes of FOCUSED HSPU work
***Work the skill movement by progressions

2A) Pistol Squat Work x 10 mins

***Spend 10 minutes of FOCUSED pistol squat work
***Work the skill movement by progressions

3A) 3 Rounds for time:

a) Toes To Bar x 15 reps

b) American Kettlebell Swings x 15 reps

4A) Running Based Conditioning

Week 1 - 6 Rounds of 200m Runs - 2 Min rest between Runs

***Run first 200m @ 100% then scale back intensity for next 5 rounds
***If subbing in row, go 250m
***Keep times at least +/- 5 secs from FASTEST time

Week 2 – 4 Rounds of 400m Run - 3 Min Rest Between Runs

***Run 1st 400 @ 100% then scale back intensity for next 3 rounds
***If subbing in row, go 500m

Week 3 – 2 Rounds of 800m Run – 4 Min Rest Between Runs

***Run both 800m @ 100%
***If subbing in row, go 1000m
Wednesday- DAY 3

1A) Hang Power Snatch 5 x 3

***Use a weight you can use for UNBROKEN
***Rest only 60 secs

2A) Every 30 Secs – 2 Power Squat Cleans x 4 Mins – Heaviest Possible

***UNBROKEN TOUCH and GO REPS

2B) Every 30 Secs – 1 Power Squat Clean x 3 Mins – Heavier then 1A)

3A) Complete 5 Rounds of The Following:

a) DOUBLE KB Power Clean + Push Jerk x 5 @ 70 lbs

b) Sled / Prowler Push x Down and Back x 100 ft - HEAVY
***Sub in 100m Run if no sled OR 150m row
c) Burpee x 10

***Week 1 Rest 1:1

***Week 2 Rest 2:1
***Week 3 - 5 Rounds For Time

4A) Hollow Rocks 3 x Max Effort Unbroken Reps

4B) Barbell TGU 3 x 3 / side – HEAVIEST possible

Thursday - Day 4 – OFF / ACTIVE REST / MOBILITY

Friday - Day 5

1A) DB or KB 1 Arm Power Snatch 5 x 3 / Arm – Heaviest Possible

1B) Max Effort Step Box Jump x 1 / side after each set of DB snatches
***Increase height each week
***Don’t count warm up jumps as max effort attempts

2A) Barbell Power Clean Pull – E.M.O.T.M. x 3 Reps x 10 Mins

***HEAVY, but FAST – not so heavy that it slows you down

Week 2 – Every 45 secs x 2 reps x 9 mins total – HEAVIER than week 1

Week 3 – Every 30 secs x 1 rep x 10 mins total – HEAVIER than week 2

3A) Barbell Floor Press 1 x 6, 3 x 5, + 1 set of submax rep w/ 70% used

in final set of 5
3B) Weighted Pull Ups 1 x 6, 3 x 5, + 1 set by submax w/ bodyweight
only

***Rest only 30-60 secs in between movements

4A) Sandbag or Double DB or KB Complex – 8 Min AMRAP

a) SB / KB/ DB Power Clean x 4

b) SB / KB/ DB Push Press x 4
c) SB / KB/ DB Bent Row x 4
d) SB / KB/ DB Front Carry Walking Lunge x 4 / leg
e) Burpee w/ Lateral Jump Over Sandbag x 8

5A) GRIP and ABS - 3 Rounds

a) L-Sit Hold x Max Time OR At Least 20 Secs Time Under Tension

***Sub in 20 hollow rocks if need be
b) HEAVY DB Farmer Carry x 100 ft - HEAVIEST weight possible
Saturday - Day 6

1A) Find 1 Rep Max - Clean and Jerk – 12 Minute Cap

2A) Standing Barbell Strict Military Press 5 x 3

Week 2 – 6 x 2

Week 3 – 1 x 3, 2 x 2, 3 x 1

***Use rack if need be

2B) Kneeling Jumps x 2 after each set of military press

***Rest only 60-90 secs

3A) Strict HSPU OR Pike Press 3 x submax

3B) Barbell Good Morning 3 x 8

4A) 3 Rounds – Intervals

Week 1 – 40 secs on / 20 sec rest

Week 2 – 50 secs on /10 sec rest

Week 3 – 60/0 – rotate stations on the minute

a) Double KB Snatch - heaviest possible

b) Hand Release Push Ups
c) Burpee Over The Box Jumps - tallest possible
d) Kipping Chest To Bar Pull Ups

***Rest 1 FULL Min between rounds

***Count total reps for ALL movements combined + weight used
w/ KB’s and box height

Sunday - Day 7 – OFF / ACTIVE REST / MOBILITY

 PHASE II
-4 Day Split - STRENGTH / POWER Training - 2 Day On, 1 Day Off, 2
Days On, 2 Days Off

-Main focus – Improve Skills, Strength, Power, "Total Badass-ism"

-Rest and Recovery Devoted to EVERY Day

-Feel free to add in additional GRIP and AB work after main workouts
via Hardcore Ab Challenges

Monday - Day 1

1A) SKILLZ / Power E.M.O.T.M. x 8 Mins

Odd Minute – Toes To Bar OR Knees To Bows x 10

Even Minute - Box Jumps x 4, 3, 2, 1 (Increase height each set)

2A) Power Clean “Doubles” 7 x 2

***Should be UNBROKEN touch and go reps – no dropping the weight

3A) Front Squat 5 x 5

Week 2 – 6 x 3
Week 3 - 8 x 2

4A) 5 Rounds Of:

a) Strict Pull Ups x 5

b) 60m Sprint
c) Barbell Power Squat Clean x 5 @ 60% of 2A)

Rest - 1:2 (week 1) / 1:1 (week 2) / AFAP (week 3)

Tuesday - Day 2

1A) SKILLZ / Power E.M.O.T.M. x 8 Mins

Odd Minute - KB Single Arm Snatch x 3-5 / Arm

Even Minute – Triple Broad Jump x 2

2A) Speed Deadlifts w/ Bands 6 x 3

Week 2 - 8 x 2
Week 3 - 10 x 1
***Load of bar = 50% of 1RM Deadlift (week 1) / 55% (week 2) / 60%
(week 3)

2B) Strict Military Press 6 x 3

Week 2 - 8 x 2
Week 3 - 10 x 1

3A) Single Leg RDL 3 x 6/leg

3B) Bent DB Rows 3 x 6-10

4A) 4 Rounds Of:

a) DB or KB Thruster x 5
b) Box Jump x 10
c) Double KB Russian Swing x 15

Rest - 1:2 (week 1) / 1:1 (week 2) / AFAP (week 3)

Wednesday – Day 3 – OFF / ACTIVE REST / MOBILITY

Thursday - Day 4

1A) SKILLZ / Power E.M.O.T.M. x 8 Mins

Odd Minute – Muscle Ups x 3-5

Even Minute – Strict HSPU x 5-10

***Use highest progressions YOU can do and modify rep as need be

2A) Barbell Snatch Balance 5 x 3

3A) OH Squats 5 x 5

Week 2 - 5 x 3
Week 3 - 6 x 2

3B) Barbell Power Snatch Pulls 5 x 3 – HEAVY and FAST

4A) 3 Rounds Of:

a) Burpees x 10
b) Barbell Thruster x 5
c) 100m Run

Rest - 1:2 (week 1) / 1:1 (week 2) / AFAP (week 3)

Friday - Day 5

1A) SKILLZ / Power E.M.O.T.M. x 8 Mins

Odd Minute – Toes To Bar or Knees To Bows x 10

Even Minute - KB or DB 1 Arm Windmill x 3/side

2A) Barbell Snatch – Find 1 Rep Max – 12 Minute Time Cap

3A) Pull Ups 4 x submax

Week 2 - Weighted x 5, 5, 3, 3
Week 3 - x 5, 3, 1, bodyweight x max reps (week 3)

3B) Front Rack Walking Lunge 4 x 6/leg

4A) Barbell Complex – 3 Rounds - UNBROKEN

a) Barbell Hang Clean x 5

b) Front Squats x 7
c) Deadlifts x 9
d) Push Ups Off Of Barbell x 12

***Use heaviest weight possible that you can handle for the reps listed
***Rest - 1:1 or up to 1:2 if need be

Saturday / Sunday - Day 6/7 – OFF / ACTIVE REST / MOBILITY

 PHASE III
-4 Day Split - STRENGTH / POWER Training - 2 Day On, 1 Day Off, 2
Days On, 2 Days Off

-Main focus – Improve Skills, Strength, Power, "Total Badass-ism x 10"

-Rest and Recovery Devoted to EVERY Day via Mobility and Soft Tissue
Work

-Feel free to add in additional GRIP and AB work after main workouts
via Hardcore Ab Challenges
Monday - Day 1

1A) Power Clean – Find BEST 1 Rep Max – 12 Min Time Cap

Week 2 – 2 reps E.M.O.T.M. x 7 Mins @ 80% of 1RM

Week 3 - 2 reps E.M.O.T.M. x 7 Mins @ 85-90% of 1RM

2A) Barbell Back Squats 5 x 5

Week 2 – 5 x 3 – “HEAVY Triples”

Week 3 – 1 x 5, 3 x 3, 3 x 1 - Heaviest possible for reps listed

2B) Toes To Bar x max effort after every set of squats

3A) 5 Rounds Of:

a) Power Squat Clean x 3 @ 70% of 1A)

b) Box Jump @ Max Height Possible x 6
c) Strict Pull Ups x 9

***Rest - 1:1 (week 1) / 2:1 (week 2) / AFAP (week 3)

Tuesday - Day 2

1A) Barbell Deadlifts - Find 1RM – 15 Minute Time Cap

***BE SAFE and SMART!!!

Week 2 – 3 x 3 @ 80, 3 x 3 @ 85%

Week 3 – 4 x 2 @ 85%, 4 x 2 @ 90%

1B) Double Broad Jump after each set of deadlifts

***Two broad jumps back to back

2B) Barbell Overhead Press Ratchet Set x 5 total sets

***Ratchet Set = 3 Strict Presses + 2 Push Press + 1 Jerk

***Go as HEAVY as possible

3A) Barbell Good Morning 3 x 6

3B) Barbell Bent Row – Supinated Grip (palms up) 3 x 5 – HEAVY
3C) 1 Arm KB Snatch 3 x 15 / Arm

***Rest 60 secs between movements and sets

4A) E.M.O.T.M. x 10 Rounds

a) Double DB or KB Push Press x 3

b) KB American Swing x 9
c) Lateral Burpee x 3

***Increase weight each week

***If completing rounds easily with lots of time to spare, add 1 rep for
each movement until it’s more challenging to suit your fitness level

Wednesday - Day 3 – OFF / ACTIVE REST / MOBILITY

Thursday - Day 4

1A) Snatch – Find BEST 1 Rep Max – 15 Min Time Cap

Week 2 – 2 reps E.M.O.T.M. x 7 Mins @ 75% of 1RM

Week 3 - 2 reps E.M.O.T.M. x 7 Mins @ 80-90% of 1RM

2A) Snatch Balance + OH Squats 5 x 3 + 3

***Do 3 Snatch Balanced First then Do 3 OH Squats

2B) Chest to Bar Pull Ups 5 x submax

***Nowhere near failure!

3A) Barbell Power Snatch Pulls 4 x 3

3B) HSPU 4 x submax

4A) 4 Rounds Of - 1 Min AMRAP of:

a) Muscle Ups (ring or bar)

Then Immediately:

b) 200m Run OR 250m Row AFAP

***Rest 90 secs and Repeat x 4 Total Rounds

***If unable to perform Muscle Ups - do 30 secs pull ups + 30 secs of
dips to regress and work on your Muscle Ups in your spare time ;)
Friday - Day 5

1A) Power Clean and Jerk – Find BEST 1RM - 15 Min Time Cap

Week 2 – 2 reps E.M.O.T.M. x 7 Mins @ 80% of 1RM

Week 3 - 2 reps E.M.O.T.M. x 7 Mins @ 85-90% of 1RM

2A) Barbell Front Squat – Find BEST 1RM - 15 Min Time Cap

Week 2 – 1 x 5 @ 75%, 3 x 3 @ 80% 1RM, 1 x 2 @ 85%

Week 3 – 1 x 5 @ 80%, 2 x 3 @ 85%, 2 x 2 @ 90%, 3 x 1 @ 95%
***Rest 90-120 secs between sets

3A) Barbell Power Clean Pulls 3 x 3 – HEAVY and FAST

3B) Ring Push Ups OR Feet Elevated Push Ups 3 x submax

4A) 5 Rounds Of:

a) Barbell Hang Clean x 5

b) Barbell Front Rack Walking Lunge x 10 (5 / Leg)
c) Toes To Bar x 15

***Rest - 1:1 (week 1) / 2:1 (week 2) / AFAP (week 3)

Saturday and Sunday - Day 6/7 – OFF / ACTIVE REST / MOBILITY

GOT QUESTIONS ABOUT ANY OF THE MOVEMENTS???

Shoot me an email and I’ll make sure you get set up!

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