Fatal Fitness - From Street To Elite Vol 1 PDF

Disclaimer of Warranty
This elite training guide is for informational journals and articles is not intended to replace
purposes only. The data and information the advice or attention of health care
contained herein are based upon information professionals. It is not intended to direct their
from various published as well as unpublished behavior or replace their independent
sources and merely represents training, health professional judgment. If you have a problem
and nutrition literature and practice as with your health, or you plan to embark on any
summarized by the authors and editors. The health, fitness, or sports training program, seek
publisher of this curriculum guide makes no clearance from a qualified health care
warranties, expressed or implied, regarding the professional.
currency, completeness or scientific accuracy of
this information, nor does it warrant the fitness ©2009 Fatal Fitness
of the information for any particular purpose. All rights reserved. No part of this work may be
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from unpublished sources, books, research
All correspondence and inquiries should be directed to:
Fatal Fitness
Web: www.FatalFitness.com
Email Addresses
Daniel Donche, CrossFit I, NASM-CPT, PES – dan@fatalfitness.com

Mike Hussle, USAW-SPC – mike@fatalfitness.com
By Dan Donche
4/18/2009, version 1.0
©Copyright 2008 Fatal Fitness. All Rights Reserved.

Contents
Intro............................................................................................................................................................... 5
PHASE I ...................................................................................................................................................... 8
PHASE II ................................................................................................................................................... 11
PHASE IV.................................................................................................................................................. 17
PHASE V................................................................................................................................................... 19
Back to…PHASE I (after Phase V, it starts over) ...................................................................................... 22
PHASE II ................................................................................................................................................... 24
PHASE III .................................................................................................................................................. 26
PHASE IV.................................................................................................................................................. 29
PHASE V................................................................................................................................................... 31
PHASE I .................................................................................................................................................... 33
PHASE II ................................................................................................................................................... 35
PHASE III .................................................................................................................................................. 38
PHASE IV.................................................................................................................................................. 40
PHASE V................................................................................................................................................... 42
Appendix 1—Nutrition Tips ........................................................................................................................ 46
Appendix 2—Exercise Links ........................................................................................................................ 47
Appendix 3—Further Resources ................................................................................................................. 48

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Fatal Fitness Elite Training Guide: From Street to Elite, Vol. 1
Intro
“Whether you believe you can do a thing or not, you are right.” – Henry Ford
Congratulations on taking the first step toward success. Whatever your goal is, know that you
can achieve it and that you will get there by going one step at a time. This Guide also assumes
several things:
• That you are not too physically active currently

• That you do not have or do not wish to have a gym membership
• That you have no exercise equipment
• That you have little or no experience with certain exercises
Taking these things into consideration, we will walk you through everything step by step. We
will start you off at a reasonable level and gradually progress you towards higher levels of fitness
(and more options in life!). We will start with exercises that require no equipment, that you can
do at home (or anywhere).
About the Workout Plan
This plan consists of three iterations of our special 5-phase plan, designed to gradually and
drastically build your level of fitness (120 days worth of fitness plans). Each phase consists of
six days’ worth of workouts with two days of rest. Each day’s workout also has a page on our
website for you to enter your results. If you have any questions while using this program, post
them at our Street to Elite Vol. 1 Discussion: http://fatalfitness.com/forum/topics/from-street-to-
elite-volume-1
What You Need for This Program
There are a few things you will need in order to use this guide efficiently. First and foremost,
you need a positive attitude, and you should do everything you can to get all your friends and
family on board with what you’re doing as well. Having support from those you are close
improves your chances of success dramatically. You will also need the following:
• A notebook and writing utensils (this is to track progress and it VERY important)
• Comfortable clothing that allows all types of movement
• A stopwatch or some means by which you can time yourself
The Exercises
Most of the exercises you will be using in this guide will not require any type of equipment.
These exercises, which use only your bodyweight for resistance, are referred to as “gymnastic”
exercises. On occasion, we will include exercises that require external resistance. These will be
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explained in detail as they come up in the guide. We will also provide links to video demos of
all the exercises found in this guide so you can see how they are supposed to be done. Feel free
to post questions on any exercise here:
http://fatalfitness.com/forum/categories/exercise-specifics/listForCategory
There you can also post links to yourself doing exercises for feedback and digital coaching.
A link will be provided for all new exercises, so you can see how they are supposed to look. All
subsequent appearances of an exercise will be plain text (it will not be in link form), so if you
have forgotten an exercise that comes up again or need a refresher, check out Appendix 2 at the
end for a list of all the video links found in this guide.
Scoring Your Workouts
Each workout will be scored. This is how you will track your progress and fitness levels. Your
“score” will either be a time, a load, or amount of work done in a certain time period. This is
why it is so important that you have a notebook to chronicle your efforts each day. Each
workout will tell you how to score it, and when the workout comes up again you will have a
chance to compare your new score with your old one to not only see your progress but to
document it.
Before You Get Started

Warmups:
You will warm up each day before doing the workouts listed. Every warm-up will consist of the
following unless otherwise specified:
• Run/Jump rope 5-10 minutes
• Dynamic Stretching (arm circles, hip circles, knee circles, ankle circles—slow and
deliberate, 10 clockwise, 10 counterclockwise)
• If you’re really tight anywhere, feel free to loosen up that area as well
We also recommend you read this:
http://athletics.wikia.com/wiki/Warmup
Cooldowns:
After each workout you will also perform some sort of cooldown, which will consist of gradually
decreasing pace (if doing cardio) until your heart rate is back to normal.
PNF Stretching:

Twice a week you will do PNF stretches to improve flexibility. We will not cover these in this
Guide, however, we recommend this site for good demos of PNF stretches:
http://www.exrx.net/ExInfo/Stretching.html
We recommend you read this as well:
http://athletics.wikia.com/wiki/Cool-down
Nutrition:
Nutrition is the foundation for all performance as well as if you’re looking to drastically enhance
body composition. Start familiarizing yourself with these two great eating lifestyles:
• http://zonediet.com
• http://paleodiet.com
Before Photo:
Take a photo of yourself as you are now, before embarking on this journey. You will be
reminded to take another one at the end of this guide to see if there are any differences.
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PHASE I
Day 1:
Your Death Certificate (Death Certificate, or DC, is the Fatal Fitness name
for workout):
3 rounds for time:
20 Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
15 Pushups http://www.youtube.com/watch?v=gAa-x7aevns
10 Broad Jumps http://www.youtube.com/watch?v=jdjOARfnOmg
Explanation:
One round equals one iteration of the entire circuit; in other words, you’ll do 20 squats, then 15 pushups,
then 10 broad jumps one after the other. That equals one round. In this exercise, you do 3 rounds of this.
The “for time” means that you do all three rounds as fast you can (time yourself with the stop watch).
The total time is your score. Record this in your notebook along with any notes you have about the
workout.
Substitutions and Notes:

Squats – try to do them as described in the video. If for some reason you cannot go as low as in the
video, go as low as you can handle and progress from there.
Pushups – if you can’t do them as in the video, try doing pushups with your knees on the ground. Use a
pillow under your knees if you need something to cushion them. You can also do these against a wall or
a counter (the lower you can get to the ground the better).
Broad Jumps – if you can’t do these due to something like an injury, skip these and divide the repetitions
up among the squats and pushups (i.e. make the workout 3 rounds of 25 squats, 20 pushups).
Final Notes – you are not expected to be able to complete all the prescribed repetitions (reps) at once. In
fact, sometimes this will not be possible. The idea is to do as many as you can or to break them up into
manageable chunks with small rests in between. Just remember that the more rest you take, the more time
you add to your score…
Upcoming Preparation:
Start looking in your neighborhood for a park or some place with a bar for exercises like pull-ups, etc.
You can also obtain a pull-up bar from your home at a variety of sporting good stores, or online. (Our
suggestion is to find a park near your home. You will need something to hang from during this program.)
You should also find some sort of platform you can use for jumping pull-ups (see Day 3 for more).
Day 2:
Your Death Certificate:
Run/Walk one mile using the following interval scheme:

Run 20 seconds, walk 40 seconds; continue until you complete one mile.

Run – if you cannot run, walk as fast as possible during the 20 seconds.

Final Notes – you should never reach a point in this workout where it is “too easy”. Push
yourself during the run. No score for today’s workout. Just write down your comments on the
workout.
Day 3:
As many rounds as possible (AMRAP) in 10 minutes of:
12 Walking Lunges http://www.youtube.com/watch?v=YYWhkctnP2o
12 Jumping Pullups http://www.youtube.com/watch?v=BbLB2fyNsKQ
12 Knees-To-Elbows http://www.youtube.com/watch?v=UuOanaeiYNA
Explanation:
The idea behind this type of workout is to set the clock for 10 minutes. You can only 10 minutes
to complete the circuit (each exercise in order). Your score will be as many rounds of the circuit
as you can do it the allotted 10 minute time period. Work fast!

Walking Lunges – you should be able to do these as in the video. You will not need weights.
Jumping Pullups – the only reason you may not be able to do these is because you have no
platform to jump from. Anything you can stand on that’s solid should work. Try not to hinder
your progress by not being able to find something such as this.
Knees to Elbows – if you can’t do these as the video demonstrates, lift your knees as high as
possible.
Final Notes – again this is for as many rounds as you can get in 10 minutes, so push yourself!
It’s okay to rest, but it’s also not okay to try to stay comfortable throughout the workout.
Day 4:
Accumulate 5 minutes of each hold:

Plank http://www.youtube.com/watch?v=9Ar2iRusnnc
Wall Sit http://www.youtube.com/watch?v=tDjKeOCgisw
Side Plank http://www.youtube.com/watch?v=1TzI8j776Z8
Pushup Position http://www.youtube.com/watch?v=NGrAB5iD8Jk
Explanation:
Each of these exercises is an isometric exercise, which means there is no movement involved.
Try to do each of them as shown in the videos. The key to this is to break each up into
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manageable chunks. 10 seconds of each until you accumulate 5 minutes on each is completely
acceptable. The goal, over time, will be to improve so you break them up into fewer chunks.
Upcoming Preparation:
Find some object that’s not too large which you can use in future workouts (anything from 20 to
50 pounds will be good). Ideas include putting things into a backpack, making a sandbag, or
even using something such as a stone will work. Something to consider is picking an object you
will be able to drop if need be, that you can lift off the ground, and you can lift overhead.
Day 5:
Rest Day
Work on stretching today. Try the PNF stretches here:
Notes and Tips:

Ditching an object: you should be able to “ditch” an object if you need to. Try to use an object
you can safely drop in hairy situations. To ditch the object while you have it overhead, simply
try to push the object away from you while also stepping away.
Day 6:
Watch this video (http://www.youtube.com/watch?v=pjBI9qxibTc ) on the Deadlift. Then

warm-up and practice form using guidance from this video
(http://www.youtube.com/watch?v=zF5CGQmNxyI ) before doing the workout (use a light
object about the size of the kettlebell in the video to practice).
The Workout (using the object you were instructed to find on Day 4):
6 rounds for time:
20 Deadlifts (DL)
10 Burpees http://www.youtube.com/watch?v=7MGljX4bbps
Explanation:
Keep good form on the deadlifts. You can still go fast to get a good time, but for now, form is
more important. Remember, 20 DLs and 10 Burpees equals 1 round.

Deadlifts – if your object is too awkward to do DLs with, select a different object.
Burpees – your chest much touch the ground, your hips must open all the way (stand all the way
up), you must jump at the end, and you must reach above your head.

Day 7:
Complete the following for time. Do all of each exercise before moving on to the next.
50 Alternating Lunge Jumps http://www.youtube.com/watch?v=a7Gld30m53o
50 Pushups
50 Frog Situps http://www.youtube.com/watch?v=_HPfXutjB1s
50 Jumping Pullups
Explanation:

Frog Situps – it is okay to swing your arms during this; you can progress towards being able to
do them without swinging over time.
Tips – again, break this up into manageable chunks. Do as many as you can, rest, do some more,
rest. Go for the best time possible, but also be sure to finish every single repetition!
Day 8:
Rest Day
Work on stretching today. Do the PNF stretches here:
Notes and Tips:

You cannot “spot reduce” body fat, which means you cannot target a specific area of your body
for fat loss in only that area, for example the abdominals. Fat loss must occur from the whole
body, and this is done quickest through high intensity, a combination of resistance training and
“cardio”, and diet.
PHASE II
Day 9:
50 Squats
50 Frog Situps
50 Jumping Pullups
50 K-2s http://fatalfitness.com/video/2894634:Video:5030
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Explanation:

K2s – if you can, try the advanced version where you place your feet outside your hands instead
of inside!
Day 10:
Run 2 miles for time.

Run – if you can, try to run the entire 2 miles. If you cannot run the full 2 miles, walk briskly
for awhile, then resume running. We will build up until you can jog two miles. There are
several ways to map out 2 miles:
• Use an odometer on a car and find a route that’s 2 miles
• Try http://www.mapmyrun.com/
• Use a track (8 laps around a standard high school track is 2 miles)
• Use a GPS device
Day 11:
Do the following circuit for time (subtract the plank times from your total to get your score):
30 Burpees, 20 seconds plank
30 Pushups, 20 seconds plank
30 Frog Situps, 20 seconds plank
30 K2s, 20 seconds plank
Explanation:
Time yourself for the whole thing. Finish each exercise before moving on to the next. From
your total time, subtract 2 minutes and 20 seconds to get your score!
Day 12:

AMRAP (as many rounds as possible) in 12 minutes:

10 Burpees
10 Jumping Pullups
10 Box Jumps http://fatalfitness.com/video/box-jumps
10 Knees-to-Elbows
Notes:
Box Jumps – Use a stable surface for these. Start with something between 10 and 15 inches
high. If you can, use the platform you use for jumping pull-ups, if it’s not too high. Some other
ideas are you can use stairs. Be careful and focus on landing solidly on the object. If you have
to, while using stairs, start with the first step. You can build up to being able to increase height
over time.
Day 13:
Rest Day
Notes and Tips:

Functional fitness is fitness that has a high carryover in other activities. We use functional
fitness because of this and also because the exercises have the largest return on investment. You
will get more out of them than by, say, doing exercises on a swiss ball (contrary to popular
belief, exercises on the swiss ball are not “functional”). Most functional human movement
occurs while standing. Most of the exercises you’ll see are done from the standing position.
Day 14:
Do the following for max reps:
Pushups
Squats
Jumping Pullups
Explanation:
Max Reps – This means you do as many as you can in one set. For example, you do as many
pushups as you can. Rest as needed between exercises.
Day 15:
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Run 400m (a quarter mile) for time.
Notes:
Go as fast as you can the whole way.
Day 16:
Rest Day
Notes and Tips:

Fitness is the ability to accomplish a task. Simply put, the more tasks you can accomplish, the
fitter you are (and the happier!). We want you to be able to accomplish a broad variety of tasks,
not just a small selection. In other words, you should be able to handle anything that comes your
way. This is fitness. Fitness is not just being able to lift a lot, or being able to run a marathon.
These individuals might be fit enough to handle their specific task, but they cannot function well
outside that realm. Being fit is the ability to do well in all areas.
PHASE III
Day 17:
Run intervals for 12 minutes at a 60/30 pace.
Explanation:
60/30 means to jog for 60 seconds and then run at a moderate pace (faster) for 30 seconds.
Continue alternating until 12 minutes is up.

Again, try to run the whole way. Walk fast if you cannot sustain it, but push yourself!
Day 18:
Complete 4 rounds for time:

20 Pushups
15 Broad Jumps
10 Knees-to-Elbows
5 Jumping Pullups coming down as slowly as possible

Notes:
On the jumping pull-ups, jump up as normal, but come back down as slowly as you can. Repeat.
Record your total time in your notebook!
Day 19:

Plank
Wall Sit
Side Plank
Pushup Position
Notes:
Compare your results to Day 4 to see how you’ve improved!
Day 20:
6 rounds for time:
20 Deadlifts (DL)
10 Burpees
Notes:
Use the same object you used before and compare your results to Day 6 to see how you’ve
improved!
Day 21:
Rest Day
Notes and Tips:

If you are interested in getting some real equipment for use during this program, some things you
might consider getting are a:
• Kettlebell (26 lbs or 32 lbs)
• Medicine Ball (20 lbs) (Dynamax or G2, don’t get rubber!)
• Plyo Box (make your own here: http://www.ehow.com/how_2136062_build-plyo-box-
plyometric-exercises.html )
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• Jump Rope (use it during warm-ups and to sub for certain cardio exercises)
You may be able to make your own gear (the plyo box) or find it cheaper on Craigslist or Ebay.
Day 22:
3 rounds for time:
30 KB swings with your object (a backpack works well)
http://www.youtube.com/watch?v=LIEKxST2IgA
30 Overhead Press with your object http://www.youtube.com/watch?v=sebbhlKhs2E
30 Squats

Swings – try to get the object above eye level on your swings, high enough so your arms end up
covering your ears. Don’t go so high as to have the object completely overhead though.
Overhead Press (OH Press) – hold the object at chest level in front of you. Press it overhead
until your arms lock out straight above you, as in the video.
Day 23:
3 rounds for time:
20 Squats
15 Pushups
10 Broad Jumps
Notes:
Compare your score to Day 1 to see your progress!
Day 24:
Rest Day
Notes and Tips:

If you are interested in learning a ton about functional fitness, you may want to check out our
Elite Online Course… ( http://armory.fatalfitness.com/index.php/training/online-training/ff-elite-
course.html )

PHASE IV
Day 25:
Pushups
Squats
Jumping Pullups
Notes:
Compare your results to Day 13 to see your progress!
Day 26:
3 rounds for time:
20 KB Swings with your object
15 Box Jumps
10 Pushups
Notes:
Box Jumps – use the same height as you used last time unless the object is unavailable.
Day 27:
Start with this:
Accumulate 1 minute of hanging from a pull-up bar. Then:
For time:
35 Deadlifts with your object
35 Front Squats with your object (refer to the notes below for an explanation)
35 Pushups
Notes:
Front Squats – a Front Squat is the same as a normal squat except you are holding weight in
front of you. Check out this video of the wall ball shot:
http://www.youtube.com/watch?v=TC2FmcPH64o
Notice the first part of the movement (before the throw). Do everything minus the throw,
keeping your object close to your body and at chest level. Try to keep your torso upright
throughout the whole exercise.
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Day 28:
AMRAP in 12 minutes:
10 Burpees
12 Squats
14 Overhead Press with your object
Notes:
Overhead Press – if you desire, you can start using a heavier object. Remember that you should
use an object you can ditch if you need to.
Day 29:
Rest Day
Notes and Tips:

Google “myth of the fat burning zone” for some good additional reading today.
Day 30:
12 Sumo Deadlift High Pulls (with your object or a kettlebell)
http://www.youtube.com/watch?v=V0qNjLHV3_c
12 Thrusters http://www.youtube.com/watch?v=d8v3XDzkZug
12 Broad Jumps
Notes:
Thrusters – just use your object for the thrusters. Hold it in front of you at chest level, do a
front squat and then press it overhead as you come up from the squat. This DC is the first half of
a DC called “Cyanide”.
Day 31:


for awhile, then resume running. Try to build up so you can complete the full two miles.
Compare your results to Day 10 to check if you’ve made any progress!
Day 32:
Rest Day
You could also do any yoga if you know it or have a DVD/book/reference.
Notes and Tips:

Visit Rob Wolf’s website for a boatload of info on nutrition! (http://robbwolf.com/ )
PHASE V
Day 33:
Tabata Intervals on each of the following, with one minute of rest between exercises:
Squats
Pushups
Pullups
Explanation:
The Tabata Interval is 20 seconds of all-out work (hard as you possibly can) followed by 10
seconds of rest. This is done 8 times (comes out to 4 minutes total). Track your reps during each
20 second period; the lowest number of reps in any period is your score for that exercise. Check
out this video for a demo of Tabata Squats: http://www.youtube.com/watch?v=eDh1Cspl0jI

Pullups – do jumping pull-ups if you cannot get them normally yet. At this time, you may also
start learning the kipping pullup. http://www.youtube.com/watch?v=7spRknkD1hU
Day 34:
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Notes:
Go as fast as you can the whole way. Compare your results to Day 15 to see if you’ve made
progress. Once you’re done, work on pull-ups. Some ideas if you still cannot get a good dead-
hang pull-up:
• Continue doing the 1 minute accumulation of just hanging from the bar. When you can
do 1 minute non-stop, increase it to 1:30.
• Do negatives on the jumping pull-ups. (Come down as slowly as possible.) If you can,
hold yourself at the top and try to accumulate 30 seconds of chin-above-the-bar hang.
• Practice kipping pull-ups. It is a skill to be mastered, and will dramatically increase your
work capacity during workouts.
Day 35:
3 rounds for time:
400m run
25 Thrusters with a KB or your object
25 KB Swings with a KB or your object
Day 36:
Go on a Ptoss Run today. Your ptasks:
50 pushups
200m worth of quadrupedal movement (QM)
http://www.youtube.com/watch?v=gzzXHm14Bgg
Kinks: none
Notes:
What is ptossing? See here: http://radrailage.ning.com/page/about-ptossing. See this video for a
demo of ptossing: http://radrailage.ning.com/video/2277876:Video:15 . Document the distance
you ran and how long it took.
Day 37:
Rest Day
Notes and Tips:

Practice some of the skills you may have a hard time getting today. Keep working on those
pullup hangs or the kipping pullup. Also, if you haven’t been able to get full pushups yet, work
on these as well. If you can hold the pushup position for 30 seconds, you should start trying to
use real pushups in the workouts instead of scaled-down versions.
Day 38:
For time:
60 Front Squats
60 Pushups
60 Pullups
Notes:
You should constantly be striving towards getting real pushups and being able to do real pull-ups
(or kipping pull-ups). Keep trying, but use scaled-down versions if you’re still having a lot of
trouble. You will get there if you keep edging towards it.
Day 39:

for awhile, then resume running. Try to build up so you can complete the full three miles.
*Three miles is the longest distance you will be required to run during this program. Really
work towards being able to complete it without walking, then we will work on running faster.
Day 40:
Rest Day
Notes and Tips:

Any additional physical activity you engage in will only help you get in shape faster. Whenever
possible, get outside and get moving! Take a walk somewhere, hit the beach, go to the park, try
something new! Sports are a great way to have fun and get in shape without even realizing it.
Any chance you get for physical activity, take it.
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Back to…PHASE I (after Phase V, it starts over)
Day 41:
5 x 5 on all:
Weighted Pullups
Weighted Pushups
Explanation:
5 x 5 means you do 5 sets of 5 reps. Wear a backpack for the pull-ups and pushups here, and
record the weights you use inside the backpack (guess if you have to). If you cannot yet do a
regular pullup, do weighted negatives (come down slow from the top position).
Day 42:
Run (sprints)
Squats
Explanation:
Refresher: The Tabata Interval is 20 seconds of all-out work (hard as you possibly can) followed
by 10 seconds of rest. This is done 8 times (comes out to 4 minutes total). Track your reps
during each 20 second period; the lowest number of reps in any period is your score for that
exercise. Check out this video for a demo of Tabata Squats:
http://www.youtube.com/watch?v=eDh1Cspl0jI . (Don’t worry about tracking anything during
the runs.)
Day 43:
4 rounds for time:
40 Touch-ups (see explanation below)
Sprint 100 meters
12 Plyo Pushups http://www.youtube.com/watch?v=ti0ugruVaGI

Touch-ups – find an object about 1 foot higher than you can reach when standing with arms
overhead. Jump up and touch this object with both hands.
Plyo Pushups – if you can’t do normal pushups yet, keep working on them. Do plyo knee
pushups if you have to.
Day 44:
Run 1 mile for time. Compare to Day 2 for a rough idea of progress. Rest as needed, then:
Run 1 mile with no regard for time and finish with 50 pushups in as few sets as possible.
Day 45:
Rest Day
Notes and Tips:

Check out Beast Skills ( http://www.beastskills.com/ ) for some ideas on cool exercises you can
try and work towards!
Day 46:
Plank
Wall Sit
Side Plank
Pushup Position
Notes:
Compare your results to Day 19 to see how you’ve improved!
Day 47:
3 rounds for time:
20 KB Swings with your object
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15 Box Jumps
10 Pushups
Notes:
Box Jumps – use the same height as you used last time unless the object is unavailable.
Compare your results to Day 26 to see if you’ve improved!
Day 48:
Rest Day
Notes and Tips:

Read this article by Josh Hillis for some extra tips on nutrition…
http://joshsgarage.typepad.com/articles/2009/03/the-few-who-do-are-the-envy-of-the-many-who-
only-watch.html
PHASE II
Day 49:
Do the following circuit for time (subtract the plank times from your total to get your score):
30 K2s, 20 seconds plank
Explanation:
Time yourself for the whole thing. Finish each exercise before moving on to the next. From
your total time, subtract 2 minutes and 20 seconds to get your score! Compare to Day 11 to see
if you’ve progressed!
Day 50:


Day 51:
Go on a Ptoss Run today. Your ptasks:
30 pull-ups
50 Walking Lunges
400m worth of quadrupedal movement (QM)
Kinks: music
Notes:
Document the distance you ran and how long it took. Forget what ptossing was? Check here:
http://radrailage.ning.com/page/about-ptossing
Day 52:
3 rounds for time:
400m run
Notes:
Compare results to Day 35 to check if you’ve made progress!
Day 53:
Rest Day
Notes and Tips:

You may find that your hands tend to get callused from many of the exercises, especially pull-
ups. Eliminating calluses reduces chances of rips and tears to the skin, which may hinder your
training. The best prevention of rips and tears is to use the Peg Egg on your hands!
http://www.pedegg.com/
25 | P a g e
Day 54:
Complete the following in as few sets as possible:
80 Deadlifts with a kettlebell or your object
80 Overhead Press with a kettlebell or your object
Notes:
Record your sets in your notebook as normal.
Day 55:
Run 800 meters (1/2 mile) for time.

Really push yourself to complete this in one run, and remember that it’s only a few minutes out
of your life!
Day 56:
Rest Day
Notes and Tips:

Active Shoulders are the most important element to any overhead lift. Make sure you shrug your
shoulders as high as possible any time you have anything overhead or whenever you're working
handstands. Try to cover your ears with your shoulders and you'll be able to lift much heavier
weights safely, otherwise your arm strength will give out long before your shoulders will and
you'll be short-changing yourself dramatically.
PHASE III
Day 57:
Run (sprints)

Squats
Explanation:
exercise. (Don’t worry about tracking anything during the runs.) Compare results to Day 42 to
see if you’ve made progress?
Day 58:
Do the following circuit for time:
50 Push Press http://www.youtube.com/watch?v=yiNSDjI5i0Y
40 Sumo Deadlift High Pull
30 Squat Jumps http://www.youtube.com/watch?v=mW69_36hLiY
20 Plyo Pushups
10 Pullups
Notes:
Push Press – This is just like the Overhead Press except unlike the OH Press, you will use a
small dip to allow your body to drive the weight upward. The OH Press uses only upper body
strength to get the object overhead.
Squat Jumps – you don’t need to do these up steps as in the video. You can do these just
standing on the ground.
Day 59:
Run 1 mile for time. Rest as needed, then:
Run 1 mile with no regard for time and finish with 50 pushups in as few sets as possible.
Notes:
Compare to Day 44 to see if you’ve made progress!
Day 60:
For time:
60 Front Squats
27 | P a g e
60 Pushups
60 Pullups
Notes:
Day 61:
Rest Day
Notes and Tips:

The first thing to move in a squat should be your hips going back, not your knees coming
forward. The best illustration we’ve seen to date is this analogy: think about closing a car door
with your butt if you have stuff in your hands. This is how all your squatting moves should start.
Day 62:
3 rounds for time:
400m run
Notes:
Day 63:
12 Sumo Deadlift High Pulls (with your object or a kettlebell)
12 Thrusters (with your object or a kettlebell)
12 Broad Jumps
Notes:
Day 64:

Rest Day
Notes and Tips:

Test yourself to see how far you can do a standing broad jump. We’ll come back to this later, so
record your best distance in your notebook today!
PHASE IV
Day 65:
Pushups
Squats
Jumping Pullups
Notes:
Compare your results to Day 25 to see your progress!
Day 66:
Light day today: Practice all the exercises you absolutely hate today. Also, work your pullup
hangs or your kipping technique, then finish with some handstand practice if you can. Record
comments and notes in your notebook!
Day 67:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups
Notes:
This DC is the first half of a DC called “Ronin”. Start with 1 pull-up. Next set will be 2 pull-
ups. Next will be 3, and so forth. Go up to 10 and back down to 1. This will equal 100 pullups.
29 | P a g e
Day 68:
12 Box Jumps
12 Kipping Pullups
12 Burpees
Notes:
This is the second half of our DC called “Cyanide”. If you still can’t do kipping pull-ups yet,
keep working on them. Do negatives with your jumping pull-ups.
Day 69:
Rest Day
Notes and Tips:

Test yourself to see how long you can hold the plank and side plank positions!
Day 70:
3 rounds for time:
25 Burpees
25 Push Press
25 Kettlebell Swings (with a kettlebell or your object)
Day 71:

for awhile, then resume running. Try to build up so you can complete the full three miles.
*Three miles is the longest distance you will be required to run during this program. Really
work towards being able to complete it without walking, then we will work on running faster.
Compare your results to Day 39 to see if you’ve made progress!

Day 72:
Rest Day
Notes and Tips:

Learn about Self-Myofascial Release today! http://athletics.wikia.com/wiki/Myofascial_Release
PHASE V
Day 73:
Pushups
Situps
Squats
Explanation:
exercise. Review this video ( http://www.youtube.com/watch?v=eDh1Cspl0jI ) for a demo of
Tabata Squats.
Day 74:

of your life! Compare your results to Day 55 to see if you’ve made progress!
Day 75:
31 | P a g e
5 rounds for time:
12 Plyo Pushups
18 Squat Jumps
24 Kettlebell Swings with a kettlebell or your object
Day 76:
3 rounds for time:
400m run
25 Pullups
Day 77:
Rest Day
Notes and Tips:

Learn how to do Pass-Throughs with this video! Use these in your warm-ups do develop
shoulder strength and flexibility. http://fatalfitness.com/video/passthroughs-1
Day 78:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips
http://www.youtube.com/watch?v=WYwiTxnWtho
Notes:
This DC is the second half of a DC called “Ronin”. Start with 1 dip. Next set will be 2 dips.
Next will be 3, and so forth. Go up to 10 and back down to 1. This will equal 100 dips. If you
cannot find any parallel bars, you can use two chairs, as in this video.
http://www.youtube.com/watch?v=p69wH3KH-P0
Day 79:
For time:
60 Front Squats
60 Pushups
60 Pullups

Notes:
Day 80:
Rest Day
Notes and Tips:

Check out this article about intervals and why they rock so much!
http://joshsgarage.typepad.com/articles/2007/11/intervals-cause.html
PHASE I
Day 81:
3, 3, 3, 3, 3 Deadlifts
Explanation:
Do 5 sets of 3 reps with the Deadlift. Try to go as heavy as you can this time, use good form like
you’ve practiced thus far, and record the weights you lift as best you can in your notebook!
Day 82:
Thrusters (use a kettlebell or your object)
Alternating Lunge Jumps
Explanation:
exercise. Review this video for a demo of Tabata Squats.
http://www.youtube.com/watch?v=eDh1Cspl0jI
33 | P a g e
Day 83:
12 Box Jumps
12 Kipping Pullups
12 Burpees
Notes:
keep working on them. Do negatives with your jumping pull-ups. Compare results to Day 68 to
see if you’ve made progress!
Day 84:

Day 85:
Rest Day
Notes and Tips:

Check out this article for some cool info on fat loss!
http://joshsgarage.typepad.com/articles/2007/10/what-three-keys.html
Day 86:
5 x 5 on all:
Weighted Pullups
Weighted Pushups
Explanation:
5 x 5 means you do 5 sets of 5 reps. Wear a backpack for the pull-ups and pushups here, and
record the weights you use inside the backpack (guess if you have to). If you cannot yet do a

regular pullup, do weighted negatives (come down slow from the top position). Compare results
to Day 41!
Day 87:
3 rounds for time:
20 Squats
15 Pushups
10 Broad Jumps
Notes:
Compare your score to Day 23!
Day 88:
Rest Day
Notes and Tips:

Shop the outside edges of the grocery store to get the highest quality foods. This is where the
freshest foods are to be found!
PHASE II
Day 89:
50 Squats
50 Frog Situps
50 Jumping Pullups
50 K-2s

K2s – if you can, try the advanced version where you place your feet outside your hands instead
of inside!
Compare results to Day 9!
35 | P a g e
Day 90:
Accumulate 500 reps on any of the following:
Pushups
Pullups
Situps
Squats

These can be done in any order, however you like. You just have to get 500 reps total in any
combination of exercises. Record reps and times in your notebook!
Day 91:
Plank
Wall Sit
Side Plank
Pushup Position
Notes:
Compare your results to Day 46!
Day 92:
3 rounds for time:
400m run
25 Pullups
Notes:
Day 93:
Rest Day

Notes and Tips:

Check out this article for some good info on food!
http://joshsgarage.typepad.com/articles/2007/10/everything-you-.html
Day 94:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips
Notes:
This DC is the second half of a DC called “Ronin”. Start with 1 dip. Next set will be 2 dips.
Next will be 3, and so forth. Go up to 10 and back down to 1. This will equal 100 dips. If you
cannot find any parallel bars, you can use two chairs. Compare results to Day 78!
Day 95:

of your life! Compare your results to Day 74!
Day 96:
Rest Day
Notes and Tips:

Chalk is a great way to increase grip on an object, especially olympic bars, pullup bars, and
rings. That's because these items normally are knurled or have some sort of natural grippiness,
however, chalk can make a smoother object harder to hold onto, such as kettlebells. In these
instances, only use chalk to counter sweaty hands, as that would be the lesser of two evils.
37 | P a g e
PHASE III
Day 97:
Run intervals for 12 minutes at a 60/30 pace.
Explanation:
60/30 means to jog for 60 seconds and then run at a moderate pace (faster) for 30 seconds.
Continue alternating until 12 minutes is up.

Day 98:
Do the following circuit for time:
50 Push Press
40 Sumo Deadlift High Pull
30 Squat Jumps
20 Plyo Pushups
10 Pullups
Notes:
Day 99:
Do as many pushups as you can in 4 minutes.
Do as many pull-ups as you can in 4 minutes.
Do as many squats as you can in 4 minutes.

Rest as needed between exercises.
Day 100:
For time:

50 Pushups
Run 800 meters
50 Pushups
Run 800 meters
50 Squats
Day 101:
Rest Day
Notes and Tips:

Read this article to find out how we scale workouts!
http://fatalfitness.com/Articles/page/show?id=2894634%3APage%3A293
Day 102:
2 rounds for time:
45 walking lunges
35 KB swings (with a KB or your object)
25 Divebomber Pushups http://www.youtube.com/watch?v=ttk8RdiIHzA

If you reach a point where you can no longer do divebombers, revert back to regular pushups.
Day 103:
20 Pushups
20 Crunches
20 Squats
Notes:
This is a variation of our DC called “20/20”. How many rounds did you get?
39 | P a g e
Day 104:
Rest Day
Notes and Tips:

Read this article to find out how we use Fatal Fitness for Character Development!
http://fatalfitness.ning.com/Articles/page/show?id=2894634%3APage%3A198
PHASE IV
Day 105:
Pushups
Squats
Jumping Pullups
Notes:
Day 106:
Light day today: Practice all the exercises you absolutely hate today. Also, work your pullup
hangs or your kipping technique, then finish with some handstand practice if you can. Record
comments and notes in your notebook! Compare notes with Day 66!
Day 107:
3, 3, 3, 3, 3 Weighted Pushups
Explanation:
Do 5 sets of 3 reps with the weighted pushups. Try to go as heavy as you can this time, use good
form like you’ve practiced thus far, and record the weights you lift as best you can in your
notebook! Tip: wear a backpack with stuff in it for your weighted pushups. Keep it pulled tight
to your body to prevent shifting of the weight during the movement.

Day 108:
Complete 4 rounds for time:
20 Pushups
15 Broad Jumps
10 Knees-to-Elbows
5 Pullups
Notes:
Day 109:
Rest Day
Notes and Tips:

Read this article to find out more on CrossFit, a similar exercise program to what you’re doing
now! http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215
Day 110:
12 Box Jumps
12 Kipping Pullups
12 Burpees
Notes:
keep working on them. Do negatives with your jumping pull-ups. Compare results to Day 83!
Day 111:
41 | P a g e
Notes:
Day 112:
Rest Day
Notes and Tips:

Check out Ring Training to see info on one of the best pieces of home exercise equipment in
existence! http://www.ringtraining.com/
PHASE V
Day 113:
Do as many pushups as you can in 4 minutes.
Do as many pull-ups as you can in 4 minutes.
Do as many squats as you can in 4 minutes.

Rest as needed between exercises. Try to beat your scores from Day 99!
Day 114:
Notes:
Go as fast as you can the whole way. Compare your results to Day 34 to see if you’ve made
progress. Once you’re done, work on pull-ups. Some ideas if you still cannot get a good dead-
hang pull-up:
• Continue doing the 1 minute accumulation of just hanging from the bar. When you can
do 1 minute non-stop, increase it to 1:30.
• Do negatives on the jumping pull-ups. (Come down as slowly as possible.) If you can,
hold yourself at the top and try to accumulate 30 seconds of chin-above-the-bar hang.

• Practice kipping pull-ups. It is a skill to be mastered, and will dramatically increase your
work capacity during workouts.
Day 115:
Accumulate 500 reps on any of the following:
Pushups
Pullups
Situps
Squats

These can be done in any order, however you like, you just have to amass 500 reps of any
combination. Compare to Day 90!
Day 116:
For time:
50 Pushups
Run 800 meters
50 Pushups
Run 800 meters
50 Squats
Notes:
Day 117:
Rest Day
Notes and Tips:

Check out the Illinois Agility Test. How well can you do?
http://athletics.wikia.com/wiki/Illinois_Agility_Test
43 | P a g e
Day 118:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups
Notes:
This DC is the first half of a DC called “Ronin”. Start with 1 pull-up. Next set will be 2 pull-
ups. Next will be 3, and so forth. Go up to 10 and back down to 1. This will equal 100 pullups.
Day 119:
Pushups
Squats
Pullups
Notes:
Day 120:
Rest Day
Notes and Tips:

Congratulations on getting through this entire Training Guide. You should take this opportunity
to go back through your notebook and look upon the last 3 months and how far you’ve come!
How do you feel? Are you doing anything you never thought possible? Take a photo of yourself
now and compare it to then. Does your body look any differently?
Please post your comments about this guide on our website

(http://fatalfitness.com/forum/topics/from-street-to-elite-volume-1), as well as your before and
after photos, if you are so inclined!

45 | P a g e
Appendix 1—Nutrition Tips
Stay hydrated—drink 3 liters to one gallon of water per day with one sports drink/protein shake
immediately after exercise.
Eat breakfast every day. Do not skip any meal, least of all this one. Try to break your meals up
into five or six sessions a day, rather than just three. Snack on nuts and berries, fruits, veggies,
beef jerky, yogurt, etc.
Eat lean meat (grilled chicken, fish, lean beef, turkey).
Don’t be a afraid of carbs. Your diet should consist of something close to 50-60% carbs, 20-30%
protein, 10-20% fat. For more on good carbs, check out http://www.goodcarbs.org/
Eat whole grains/wheat, rice, vegetables of variable colors, fruits.
Limit processed sugars—no soda, stay off the Little Debbies.
Good fats: Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive
oil.

Appendix 2—Exercise Links

In case you need to see an exercise again for a refresher, here are all the links that have appeared
in this guide:
A O
Alternating Lunge Jumps, 11 Overhead Press, 16
B P
Box Jumps, 13 Pass-Throughs, 32
Broad Jumps, 8 Plank, 9
Burpees, 10 Plyo Pushups, 23
PNF Stretching, 7
C Ptossing, 20
Push Press, 27
Cool-down, 7 Pushup Position, 9
Pushups, 8
D
Deadlift, 10
Q
Dips, 32 Quadrupedal Movement, 20
Divebomber Pushups, 39
S
E
Side Plank, 9
Exercise Help Forum, 6 Squat Jumps, 27
Squats, 8
F Street to Elite Vol. 1 Discussion, 5
Sumo Deadlift High Pulls, 18
Frog Situps, 11
T
J
Tabatas, 19
Jumping Pullups, 9 Thrusters, 18
K W
K-2s, 12 Walking Lunges, 9
KB swings, 16 Wall Sit, 9
Kipping Pullup, 20 Warm-up, 6
Knees-To-Elbows, 9
47 | P a g e
Appendix 3—Further Resources
Because this Fatal Fitness Elite Training Guide is limited to the information it contains, we invite
you to log onto www.fatalfitness.com. Take advantage of the exercise demo videos, our
interactive forums, articles, and blogs. We also invite you to participate by sharing your own
experiences, knowledge, and commentary. Let us know if this Elite Training Guide serves you
effectively.
Additional Resources:
Athlepedia: http://athletics.wikia.com/

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All correspondence and inquiries should be directed to:

Daniel Donche, CrossFit I, NASM-CPT, PES – dan@fatalfitness.com

©Copyright 2008 Fatal Fitness. All Rights Reserved.

Back to…PHASE I (after Phase V, it starts over) ...................................................................................... 22

PHASE III .................................................................................................................................................. 26

PHASE III .................................................................................................................................................. 38

Appendix 1—Nutrition Tips ........................................................................................................................ 46

Appendix 2—Exercise Links ........................................................................................................................ 47

Appendix 3—Further Resources ................................................................................................................. 48

©Copyright 2009 Fatal Fitness. All Rights Reserved.

• That you are not too physically active currently

About the Workout Plan

What You Need for This Program

Scoring Your Workouts

Before You Get Started

• Run/Jump rope 5-10 minutes

We also recommend you read this:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

We recommend you read this as well:

Substitutions and Notes:

Run/Walk one mile using the following interval scheme:

Substitutions and Notes:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Substitutions and Notes:

Accumulate 5 minutes of each hold:

Notes and Tips:

Watch this video (http://www.youtube.com/watch?v=pjBI9qxibTc ) on the Deadlift. Then

Substitutions and Notes:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Substitutions and Notes:

Notes and Tips:

Substitutions and Notes:

Substitutions and Notes:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

AMRAP (as many rounds as possible) in 12 minutes:

Notes and Tips:

Notes and Tips:

Run intervals for 12 minutes at a 60/30 pace.

Substitutions and Notes:

Complete 4 rounds for time:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Accumulate 5 minutes of each hold:

Notes and Tips:

Substitutions and Notes:

Notes and Tips:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Notes and Tips:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Substitutions and Notes:

Notes and Tips:

Substitutions and Notes:

Notes and Tips:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Substitutions and Notes:

Notes and Tips:

Substitutions and Notes:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Notes and Tips:

Notes and Tips:

©Copyright 2009 Fatal Fitness. All Rights Reserved.

Substitutions and Notes:

Notes and Tips: