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 [ZERO GEAR] Warrior – Bodyweight
Only Workouts, you are agreeing to accept full responsibility for your
actions. By beginning and participating with [ZERO GEAR] Warrior –
Bodyweight Only Workouts, 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 2016 and Beyond - The Forged Athlete, LLC
Training 110% H.A.M. but Training SAFE
Before we get into the goods here, I want to briefly discuss and hit on How to TRAIN
SMART. I’m all about pushing your mind and body to the very edge, but you must do
this in a SMART manner. It’s not just about “beating yourself up” within your all of
your training sessions. There’s MUCH more to it than just that.

Here are a few tips that will help YOU MAXIMIZE your RESULTS:

1. Always check with the ol’ Dr. before starting any new exercise or diet program (if
you’re unsure).

2. Do NOT do exercises that you don’t understand how to do. Always make sure you
know what you’re doing first.

3. If you’re “sore”, toughen up and push through it ;) However, if you’re “hurt”,
REST! Learn the difference between being sore from a workout and having an
injury as the two are very different.

4. This program has the potential to be used with “newbies” to training as well as
those that consider themselves to be a complete “badass mo fo”. Just make sure to
start off at your own pace and increase your overall intensity as you move ahead.

5. Overtraining is a BIG issue if you don’t pay attention to when your body needs
rest. Don’t think you’re invincible. If you’re feeling super run-down and fatigued,
take a REST day. To help, make sure you’re always working in soft tissue and
mobility work before and after training sessions or when ever possible. No Excuses
here!

6. Use the movement progressions as you go through the program. Don’t think you
can just go right into the hardest movements right off the bat. Make sure to attack
things in a SMART manner.

7. NEVER skip your warm up! NO EXCUSES here. Make sure you at least get in a few
minutes to warm the body up a bit before you Throwdown.

8. If you have an injury, don’t even think about starting this program and please do
not email me to ask if you should start. The answer is to rehab that injury and get
yourself back to at least 95% or better before you begin.



Quick Tips and Tricks

Submax – When you see “submax” listed next to an exercise, this simply means to
avoid going to failure. The best way to keep your progress going further while
avoiding plateaus or step back is to keep your reps under you maximum limit or
avoiding failure.

If you’re new to this concept, you probably do not understand but trust me, leave a
few reps left in your bank when doing different movements such as pushups, pull
ups, rows, ect, when you get close to failure, cut the set off.

It’s better to stay fresh and keep the movements fast and explosive. When you start
to really grind reps out and get a little slower through your lift, just stop your set
there. In time, you’ll feel and see the difference in what submax training will do for
you.

The ONLY time you should really go to failure with different submax movements is
when it’s your last week on a particular workout and you’re looking to break
records.

You main goal should be to break your own records each and every session! The
best way we can make sure we do that is with the next ESSENTIAL note…

Recording Your Workouts: Make sure you are writing down each and every
workout so you can see the weights you used, the reps you did, and the sets you
completed.

I make this easy for you to do with the included “Daily Battle Plans”. Simply print
those off and use them to keep track of your progress.

If you’re not writing anything down, then you are wondering around blind!

We must be able to measure your progress and the BEST way to do this is by writing
and recording every training session we do down.

You’ll be amazed at the progress you make overtime! Writing the workouts down
and keeping track will serve as a great source of motivation so make sure you do it!

Make NO EXCUSES here! This needs to be done for you to be most successful!

E.M.O.T.M: This stands for Every Minute on The Minute and it’s an interval you will
be using to build up some serious strength and endurance all at once!

Basically, you’ll hit your movements for the allotted amount of reps and whatever
time you have left at the end of your sets will serve as your rest period.

AMRAP: If you see this, it stands for “As Many Rounds As Possible” and I’ll use these
to help you build up more conditioning and endurance not to mention mental
strength as well.

With this type of set up, I usually have a set amount of time listed for you to follow
and you just simply get after it for that amount of time. You’ll rest when you need
to, but the bottom line is that you’re going at your pace.

AFAP: Stand for “As Fast As Possible” When you see this, you’re trying to get the
work that listed out DONE as fast as possible ;)

R.A.T.: This stands for Remaining Amount of Time and when you see this, basically
what you will do is perform the prescribed amount of reps for the movement
associated with it in a superset or circuit and then perform the paired movement for
as many reps as possible for the remaining amount of time.

Here’s an example:

4A) E.M.O.T.M. x 7 mins

a) Bodyweight Squat x 10

b) Burpee x R.A.T. (remaining amount of time)

For this set up, you would perform Squats x 1st x 20 reps then with the
remaining amount of time left in the minute, you would do burpees for as many
reps as possible until the minute is up.

So if it takes you 30 secs to complete the Squat reps, that means you have 30
secs to do as many burpees as you can until the minute is up

Pre and Post Workout Considerations: It’s very important that you include both
a pre-workout and post workout foam roll session as well as some static stretching
to end your training session.

If you feel extremely tight and sore before you train, foam rolling will help you
loosen up.

It’s recommended you stretch AFTER your training session then foam roll again to
help accelerate recovery.

***Just note to stretch and foam roll after every training session to be sure.


Here’s are two resources that will help you out for stretching and foam rolling:

>>> Foam Rolling

>>> Stretching and Mobility Work

Rest Days and Listening To Your Body: One of the main focuses within any
training program I design is to make sure you DO NOT over-train your body. While
these workouts are designed to brutally tough and challenging, it’s still your job to
listen to your body.

This is where training experience comes into play. Sometimes you know when you
can go that extra bit and sometimes on some days, we just don’t have it that day,
This is where YOU must make the call. If you have to take a day off due to massive
fatigue or soreness, don’t sweat it. Get in some extra recovery work via mobility and
foam rolling then come back the next day and get yourself right back on track.


When you feel beat up, stiff, and sore, you may need to rest. There’s a difference
between feeling “lazy-tired” and fatigued. When you’re fatigued, it’s better you rest
it out, let your body recover and come back the next day so you can get after it
110%.

When you feel “lazy-tired” wake the F up and get your ass into gear! ;)

To help you out when you’re feeling fatigued, here’s a resource you can use to help
increase recovery:

>>> Salt and Ice Baths, plus Contrasts Showers

**Quick Tip / Trick On How To Get STRONGER w/ Just Your Bodyweight**

READ this blog post à “The No Matter What Method”

Got Questions About Any Of The Movements?

99.9% of The Time You’ll Find It On My YouTube Page HERE. Just do a quick search on
my profile page and it should come up. If not, just shoot me an email at
theforgedathlete@gmail.com and I’ll help you out!

 [ZERO GEAR] WARRIOR
Anytime, Anywhere Bodyweight Only Workouts
5 Rounds AFAP:

15 Squats
15 Burpees
Bear Crawl 15 yards Down and Back (or 30 yards total)
45 Seal Jacks

Then After 5th Round:

3 Sets of MAX Effort Plank Holds on Forearms

===========

5 Rounds for TOTAL Reps

3min AMRAP Of:

3 Handstand Pushups OR Pike Presses
6 Hand Release Push Ups
9 Full V-Sits

***Rest 1min between AMRAPS

Then after LAST round:

2 Min AMRAP of Sit Outs

===========

3 Rounds Of:

15 Jumping Lunges
200m Run
***Rest 1min between rounds

Then:

3 Sets for Total Time
10 Burpee Broad Jump
Prisoner Walking Lunge x 15 / Leg
200m Run
***Rest 1min between rounds

=========


Run 400m @ 100% (doesn't have to be on a track - run ANYWHERE)

Then:

15, 12, 9, 6, 3 of:

Burpee Lateral Hop
Hand Release Push Ups

Rest 2 Mins – Then:

Run 400m @ 100%

==========

20 Min Time Cap To Complete:

100 x Squats
100 x Burpee
100 x Hollow Rocks
100 x HR Push Ups

***Break Reps Up As You Desire
***Complete in Any Order You Wish
***SCORE = Total Reps Completed

============

Hill or Stair Sprint x 30-40 yards (do flat sprint if need be) then Immediately do 10 Burpees upon
completion of sprint

***Repeat sprint variation, then do 9 Burpees and so on until you do only 1 Burpee

Then:

6 Min AMRAP Of:

3 x Wall Walks - Nose to Wall If Possible
6 x Drop Lunges / Leg
9 x Sitouts / Side

=============

3 Min AMRAP of:

Bottom 1/2 Burpee x 5
Squat Thrust x 10
Jump Squat x 15

Rest 1 Min then repeat above 3 Min AMRAP again

Then - For Time:

Bottom 1/2 Burpee x 42
Squat Thrust x 42
Jump Squat x 42

==============

"The Bodyweight Gauntlet SPRINT"

30 secs of WORK / 15 secs REST x 4 Rounds

a) Squat
b) Burpee
c) Push Ups
d) Rows OR Band Pull Aparts (if no access to rows)

***Count every single rep

Then – Run 1 Mile AFAP

===============

24 Mins Of:

24 Drop Lunges (total - not per leg)
24 Push Ups + T-Rotation
24 Drop Squats
24 V-Seat Reaches
24 Burpees

GOAL - is to MOVE for the whole 24 mins - little to NO breaks.

================

5 Rounds Of:

200m Run
15 x 2 sec PAUSE Squats (pause 2 secs at the BOTTOM of each squat)
3 Handstand Pushups OR 6 Pike Presses

Then:

Planks x 5 mins total time under tension
***you can rest as much as you need to on these, but you must round up at least 5 mins of time under
tension in the plank (on forearms) Time only counts when you're in a plank - use good form and
technique

==============

4 Rounds of:

a) Forward Sprint x 10 yards / Backpedal Back x 50 total yards
b) 25 V-Seats
c) 25 Hand Release Push Ups
d) 25 Second Superman Holds

=========

4 Rounds for Time:

6 Lateral Burpees - (Get your Chest to Floor)
12 Lunge Jumps / Leg
10 yard Forward Bear Crawl
10 yard Backward Bear Crawl

Then:

1 Mile Run - AFAP

===========

For Time:

Run 200m
30 Burpees
40 Renegade Planks (per arm)
50 Hand Release Pushups
60 Walking Lunges (per leg)
Run 200m

============
For Time:

Superman Reach + Hold x 60 secs

25 Burpees
50 Pushups
Superman Reach + Hold x 60 secs
100 Hollow Rocks
100 Squats
Superman Reach + Hold x 60 secs
50 Push Ups
25 Burpees
Superman Reach + Hold x 60 secs

==============

Run 200m (doesn't have to be on a track - run ANYWHERE)

Then:

15, 12, 9, 6, 3 reps of:

Burpee Lateral Hop
Hand Release Push Ups
100m Sprint

Rest 3 Mins Then:

Run 200m x 100%

=============

20 yard Bear Crawl (Down and Back OR do 40 yards total))

30 Squat Jumps
20 Full V-Seats
30 Lunge Jumps (30 per leg)
20 Pushups
30 Burpees
20 Mt Climbers (20 per side)
800m Run

============

3 Min AMRAP of:

Bottom 1/2 Burpee x 5
Squat Thrust x 10
Jump Squat x 15

Rest 1 Min then repeat above 3 Min AMRAP again

Then:

For Time:
Bottom 1/2 Burpee x30, 15
Squat Thrust x 30, 15
Jump Squat x 30, 15

===========

5 Rounds Of:

a) 25 Burpees
b) 25 Squats
c) 200m Run

============

3 Rounds For Time:

10 Burpees
20 V-Seat Reaches

***Rest 3 Mins – Then:

10min AMRAP Of:

10 Jumping Lunges
10 Pushups
100 yard Sprint

=============

3 x 3 Min AMRAPS OF:

5 Pull Ups OR Recline Rows
10 Push Ups
15 Squats

***Rest 1 Min b/t AMRAPS

===========

800m Run @ 100%

Then - 12 min AMRAP Of

a) 6 Turkish Get Ups – Alternate Sides Each Rep
b) 12 Burpees

***2 Min Rest Then:

800m Run @ 100%

***Hold something in your hands if you want on the TGU's – water bottle, bag, kettlebell if you want

=============

Ladder Set AMRAP x 20 Mins

a) Push Up + T-Rotation 2, 4, 6...
b) Prisoner Squats 2, 4, 6...
c) Burpee Broad Jumps 2, 4, 6...

***Get as HIGH up the ladder as possible

==============

10 Rounds Of:

100m Sprints @ 100% (Make sure to warm up properly before)
10 Push Ups
10 Squats

***Rest 90-120 secs between rounds - make the sprints ALL OUT Efforts!

Then:

3 Rounds of Max Plank Holds

===============

1 Mile Run

Then - Descending Ladder with reps 10, 8, 6, 4, 2 for each:

a) Bulgarian Split Squat R / L
b) Bulgarian Split Squat R / L
c) Hand Release Push Ups
d) Recline Row / Pull Up
e) Burpee

Then:

1 Mile Run
===============

For Time:

1A) 20, 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Of:

a) Burpees
b) Strict Pull-ups OR Recline Row

============

150 BURPEES for time (PS - I LOVE you too)

=============

4 Rounds for Total Reps Of 40 Secs On / 20 Secs Rest Intervals:

1A) BW Squat
1B) Push Ups
1C) Superman Holds
1D) Walking Lunge
1E) Burpee
***1 Min FULL REST after round

=============

6 Min AMRAP
1 Burpee
1 Sit Up

***Add 1 Rep to each movement each round

***After 6 Min AMRAP - Rest 3 mins then:

Min AMRAP Of:

10 Jumping Lunges
10 Pushups
100 Yard Sprint

===============

Complete For Time:

1, 2, 3... 10 Of Burpee (go by 1's until you get to 10 reps)

2, 4, 6... 20 Of Jump Squats (go by 2's until you hit 20 reps)

3, 6, 9... 30 Of V-Seats (go by 3's until you hit 30 reps)

==============
Run 1 Mile

Then 10 Min AMRAP Of:

Wall Walk x 2
Lunge Jumps x 6/Leg

Then:

800m Run

============

5 Rounds Of - 30 Secs ON w/ 30 Secs REST Intervals:

a) Burpee + Lateral Hop
b) Hand Release Push Ups
c) Sit Outs
d) Prisoner Squats

***Score = Total reps completed for ALL movements

==============

1 Mile Run

Then

Descending Ladder with reps 10, 8, 6, 4, 2 for each:

a) Bulgarian Split Squat R / L OR Split Lunge
b) Bulgarian Split Squat R / L OR Split Lunge
c) Pike Press OR Handstand Push Ups
d) Recline Row / Pull Up
e) Burpee

Then:

1 Mile Run

===============

12 Min Time Cap To Complete:

40 Squat Thrusts (Burpees w/out push ups)

20 Full Bodyweight Squats (Ass to Grass)
30 Squat Thrusts
15 Full Bodyweight Squats (Ass to Grass)
20 Squat Thrusts
10 Full Bodyweight Squats (Ass to Grass)
10 Squat Thrusts
5 Full Bodyweight Squats (Ass to Grass)

***3 min REST after completion then:

5 Min AMRAP of:

Hand Release Push Ups

Then NO REST:

10 Min Run @ 75%

===========

5 Rounds Of:

400m Run
25 Burpees

***Rest 60 secs between rounds

==========

5 Rounds Of 45 secs ON w/ 15 secs REST Intervals:

1A) Prisoner Squat
1B) Push Up + Rotation
1C) Superman Holds
1D) Lunge Jumps
***1 Min FULL REST between rounds

===========

For Time:

15 Burpees
30 Hollow Rocks

***Take 1 Rep Away Each Round until you hit ZERO burpees

Then Rest 3 mins:

10 Min AMRAP

5 Squat Jumps
10 Hand Release Pushups
50m Sprint

========

6 x 2 Min AMRAP’s of:

5 Pull Ups OR Recline Rows
5 Hand Release Push Ups
5 Squats

***Rest 1 Min between AMRAPS
***These should be ALL OUT 100%

Then - 3 Min AMRAP of:

Sit Outs

Then:

Run x 10 Mins @ 75%

=============

5 Rounds OF:

5 x Pull Ups OR Recline Rows
10 x Hand Release Push Up
15 x Squats
200m Run

Then:

5 Rounds Backwards
200m Run
15 x Squats
10 x Hand Release Push Ups
5 Pull Ups OR Rows

=============
5 Rounds Of:

100m Run
5 Burpees
10 Push Ups
15 Squats
Max Superman Holds

***Rest 60 secs between rounds

============

Run 1 Mile

Then:

E.M.O.T.M. x 12 Mins

5 x Squat
5 x Squat Thrust
5 x Push Up
5 x Pull Up OR Recline Row

Then:

Run 1 Mile

============

6 Rounds Of:

200m Repeats @ 100%

***Rest 4:1

Then:

8 rounds For Time Of:

5 Push Ups
5 Recline Rows
10 Squats
10 Burpees

===========

E.M.O.T.M. x 20 mins

Even Minute - 6 x Burpee Broad Jumps
Odd Minute - 18 x Squats

***Rest 3 Mins Then:

12 min AMRAP Of:

6 Pushups
15 Full V-Seats
100m Sprint

=============

5 Rounds Of:

Run 400m
10 1/2 Burpees
10 Mountain Climbers / Side
10 Walking Lunges / Leg

=============

E.M.O.T.M. x 10 Mins

3 HSPU’s OR 3 Pike Presses
10 Squat Jumps

***Rest 3 Mins Then:

E.M.O.T.M. x 10 Mins

5 Burpees
15 Hollow Rocks

============

1-3 Mile Run w/ sprint bursts

***Run 45-60 secs then "burst" into a sprint for 5-10 secs max.
***Repeat for total distance

Then:

3 Rounds:

25 Push Ups
50 Hip Extensions
25 Burpees

=============

Attack This For Time:

800m Run
20 Prisoner Squats
20 Burpee + Jumping Knee Tucks
20 Jumping Lunges (Per Leg)
20 Hand Release Push Ups
400m Run
10 Prisoner Squats
10 Burpee + Jumping Knee Tucks
10 Jumping Lunges (Per Leg)
10 Hand Release Push Ups
200m Run

============

6 Rounds AFAP:

10 Bodyweight Burpee Man Makers
10 Pull Ups OR Recline Rows
60m Run

=============

For Time:

50 V-Seat Reaches
40 Squats
30 Walking Lunges (per leg)
20 Burpees
10 Pushups
Run 400m
10 Push Ups
20 Burpees
30 Walking Lunges (per leg)
40 Squats
50 V-Seat Reaches

============

Complete a Full Tabata Set Of Each (8 rounds x 20 secs on w/ 10 secs rest)

Lunge Jumps
Push Ups
Prisoner Squats
Mountain Climber

=============

Complete 9 Rounds For Time Of:

11 Bodyweight OH Squats
11 Push Ups
11 Walking Lunges (total steps)
11 Hollow Rocks

==============

Complete A 1 Min AMRAP Of Each:

Squats
Push Ups
Lunge Jumps
Burpee
Squats
Push Ups
Lunge Jumps
Burpee
Squats
Push Ups
Lunge Jumps
Burpee

***NO Rest between movements

Then:

Run Max Distance x 1 min

***Rest 30 secs

Run Max Distance x 1 min

***Rest 30 secs

Run Max Distance x 1 min

============

E.M.O.T.M. x 15 mins

40 yard sprint
12 Lunges (6 / leg)

***Rest 3 Mins Then:

10 Min AMRAP Of:

a) Burpee Broad Jump x 2
b) Pull Up Or Recline Row x 6
c) Push Ups x 12
d) Bodyweight Squat x 18

=============

5 Rounds Of:

Run 200m
10 Burpee Lateral Hop
10 Pushups
Run 200m
20 Hip Extensions

***Rest 1 Min between rounds

==============

4 Rounds Of:

400m Run
15 Burpees
15 Squats

***Rest 60 secs between rounds

==============

4 Rounds Of:

25 T-Rotation Push Ups (total reps)
50 Prisoner Squats
25 Lateral Burpees
50 Hollow Rocks

=============

Complete 20-15-10-5 Reps For Each Movement Of:

Walking Lunges (per leg)
Bottom 1/2 Burpee
Broad Jump

===========

Complete 50-25-50-25 Reps For Each Movement Of:

Squat
Mountain Climbers (each step = 1 rep)

=============

20 Min AMRAP Of:

Squat x 3, 6, 9, 12, 15 then back down
Push Ups x 2, 4, 6, 8, 10 then back down
Recline Rows x 1, 2, 3, 4, 5 then back down

***Go up and down that ladder am many times as you can in 20 mins
***Do Squat x 3, then Push Up x 2, then Recline Row x 1, ect

===============

Complete A 1 Min AMRAP Of Each:

a) Bodyweight Squats
b) Push Ups
c) Recline Rows Or Strict Pull Ups
d) Burpees

***NO REST between switching movements
***REST 1 min after you hit all 4 movements
***Repeat circuit 3 rounds total

==============

20 Min AMRAP Of:

Squat x 20
Push Ups x 20
Drop Lunge x 20 / Leg
Recline Row x 20
Hip Extensions x 20
Burpee x 20

***Every time you start a new round, start with the NEXT movement down from the top of the list.
So, with Round 1 you’ll start with squats, Round 2 you’ll start with push ups, then on Round 3 you’ll
start with drop lunges, and so on down the list.

 Aggressive Strength Training Resources

Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE
where he owns and operates The Forged Athlete Gym, which caters to highly
dedicated athletes and serious lifters of all walks of life.

Below you can gain knowledge insight on the various tools and resources he
uses to help turn his clients and athletes into strong, jacked, and athletic soldiers.
The section below showcases the other various strength and conditioning
programs and products he has created and uses to help people all across the
world get results.

Facebook / Twitter / YouTube / Aggressive Strength BLOG