BULLETPROOF BODY

ACCESSORY WORK FOR FUNCTIONAL FITNESS

REGROW RESTORE REFRESH

( ) ( ) ( )
Muscle Size + Strength
Share Your Progress #zoargymnastics
Mobility + Positions Tendon + Joint Health
 ABOUT THE PROGRAM
A ZOAR FITNESS 12-WEEK PROGRAM
Goal of Adding Lean, Functional Muscle to Neglected Areas
(And) Restore the Way You Move to Improve Your Performance

REGROW RESTORE REFRESH

Hypertrophy Training Tempo’s & Pauses Prevent Injury
Potent Protocols to Control the Speed of Reps to Awaken Neglected Areas
Stimulate Muscle Growth Maximize Functional Ranges CrossFit Fails to Target

Work Weaknesses Structural Balance Quality > Quantity

Harness Underdeveloped Fix Right to Left Asymmetries Reclaim Broken
Muscles for ‘Easy’ Gains with Unilateral Work Metabolic Pathways

12 Weeks
3 Sessions Per Week
30 Minutes Per Session
Share Your Progress #zoargymnastics
 ABBREVIATIONS
FAQs
Q:Abbreviation
Who is the program designed for?
Name
A: This program is for CrossFit athletes, whether their goal is general fitness (or) to compete in CrossFit Competitions.
BB Barbell
Q: When should this program be completed?
DB Dumbbell
A: This program is designed be completed after your normal training, whether it be a CrossFit class or Competitor’s
KB
programming. If you plan on doing it beforeKettlebell
you normal training, due to scheduling or time constraints, make sure to get a
general, full body warm-up in before jumping into the workouts. The workouts assume you are already warm.
ME Max Effort
Q: Is this program meant to be a replacement or supplemental / add-on?
UB Unbroken [in a single set]
A: It could be either. However, you should be completing at least two CrossFit style workouts per week in additional to the
BULLETPROOF BODY. This program is meant to be a compliment to CrossFit to counter its weaknesses – therefore it can’t
EMOM Every Minute On the Minute
work as a compliment unless you do CrossFit. Yet, within these parameters, there are freedoms.
For example, if you normally do CrossFit five days per week, you could back it down to three, completing two days of this
AMRAP
program as a replacement to your CrossFitAs ManyandRounds/Reps
workouts AsdayPossible
then complete the third during a recovery day. Or, you could
keep doing four to five days per week of CrossFit and do the BULLETPROOF BODY workouts after class. You will just want to
E2M intensity in your CrossFit workouts,Every
monitor because2total
Minutes
volume (work) will be higher.
WeRM Rep
recommend you Download our Readiness MaxPDF[most
to Train Evaluationyou canan eye
to keep dooninkeya fatigue
set] indicators.
Q:FFWhat improvements can I expect
From
to seeFailure
with this program?
A:[2-3
This program
FF meansis meant
stop toatcounter somethink
what you of theislagging
2 or 3points
repsforfrom
CrossFit,
whereincluding muscle groups,
you wouldn’t be ablemovement patterns,
to do more]
positions and ranges of motion. The goal is to improve muscular strength and elasticity, tendon + joint resiliency and overall
@31x2There will be countless micro-adaptations
mobility. Tempothroughout
[3s lower,various1s pause,
systems in theeXplode
body, which up,
will be2s pause]
collectively
represented in three categories of improvement: regrow, restore and refresh.
@5220 Tempo [5s lower, 2s pause, 2s raise, no pause]
Q: Will this program make me better at CrossFit?
Note: Abbreviations for tempos always starts on the eccentric (lowering) phase of the lift. Some
A: Yes. But, it is important to remember the difference between building an engine (adaptation) and going fast (optimization).
lifts, like squats, start with the lowering phase. Other lifts, like deadlifts, start with the raising
It is likely that during and immediately after this program your CrossFit-specific capacity may or may not be better.
phase. Therefore,
Nevertheless, a tempo
the work has been putofin@31x1 for deadlift
– like money means
in the bank. TheeXplode
purpose ofup, 1s pause atBODY
BULLETPROOF lockout, 3s lower,
is to build 1s
an engine.
It pause
may takeattime
thefor
ground.
you to get up to speed – but when you do – you won’t breakdown.
Share Your Progress #zoargymnastics
 ABBREVIATIONS
Abbreviation Name
BB Barbell
DB Dumbbell
KB Kettlebell
ME Max Effort
UB Unbroken [in a single set]
EMOM Every Minute On the Minute
AMRAP As Many Rounds/Reps As Possible
E2M Every 2 Minutes
RM Rep Max [most you can do in a set]
AMRAP-2-3 Stop 2-3 reps from failure
@31x2 Tempo [3s lower, 1s pause, eXplode up, 2s pause]
@5220 Tempo [5s lower, 2s pause, 2s raise, no pause]
Note: Abbreviations for tempos always starts on the eccentric (lowering) phase of the lift. Some
lifts, like squats, start with the lowering phase. Other lifts, like deadlifts, start with the raising
phase. Therefore, a tempo of @31x1 for deadlift means eXplode up, 1s pause at lockout, 3s lower,
1s pause at the ground.

Share Your Progress #zoargymnastics

 EQUIPMENT
“What Equipment Do I Need?”

1. Barbell with Various Plates (bumpers preferred)

2. Dumbbells (sets of 2 in various weights)

3. Kettlebell (sets of 2 in various weights)

4. Resistance Bands (sets of 2 in at least two resistances)

5. Flat Bench (aka – it does not need to be adjustable)

6. Plyometric Box (sub flat bench or stack of plates)

7. Med-Ball (at least one, preferably several different weights)

8. PVC (sub a dowel rod or broom stick)

Share Your Progress #zoargymnastics

 WEB VERSION
View the Web-Optimized Version

Click Here to View

Use Password “bulletproof”

Share Your Progress #zoargymnastics

 BULLETPROOF BODY
1 Accessory Work for Functional Fitness
Day 1
A. HINGE
Good Morning (3x12) @31x1
B. HINGE
EMOM 5: 10 Russian KB
Swings (Moderate to Heavy)
C. PULL
Single Arm Dumbbell Bent Row
(3x12 per arm) @40x0
*rest briefly between arms*
D. PULL
Banded Lat Row (3 x 30s)
-rest 30s b/w sets
E. SHOUDLER HEALTH
3 Rounds, for Quality
-8 Band Ext. Rotations (each)
-16 Band Face Pulls
Share Your Workout
@zoarfitness
Day 2 Day 3
A. SQUAT PREP A. CARRY
Cossack Squat (3x10 total) Double KB Front Rack Carry
*bodyweight, as hip opener* -Build to Heavy 40m UB
*take b/w 3-5 sets to build*
B. SQUAT
B. CARRY
Every 90s x 5 Sets:
DB Suitcase Carry (per arm)
-3 KB Goblet Squat @23x1
-Build to Heavy 100m UB
*form & posture over load* *take b/w 2-4 sets to build*
*start with weak arm first*
C. PRESS
C. AEROBIC ACCESSORY
Half-Kneeling Kettlebell Press
4 Rounds, for Quality
(4x6 per arm) @30x4 *move with purpose*
*rest briefly between arms* -20s Ring Row Hold at Chest
-20 Right Leg Step-Up 24/20”
D. PRESS -20s Ring Support Hold
E2M x 2 Sets:
-20 Left Leg Step-Up 24/20”
AMRAP -3-5 Deficit Push-Ups
*place hands on bumper plates,
chest goes to the floor*
E. MIDLINE
Banded Cross Body Chop
(3x12 per side) @40x0
 BULLETPROOF BODY
2 Accessory Work for Functional Fitness
Day 1
A. HINGE PREP
Kang Squat (4x5)
*trainer bar (or) empty barbell*
*prioritize mobility & control*
B. HINGE
Split Stance Double DB RDL
(4x6 per side) @51x2
*The two DBs trace down the
front of your lead leg *
C. PULL
DB Prone Row (5x5)
@20x3 *see video for setup*
D. PULL
Straight Arm Ring Row (3x8)
*move feet forward or back to
create appropriate loading*
E. SHOUDLER HEALTH
Band Pull Apart (3x30) light
Share Your Workout
@zoarfitness
Day 2
A. PRESS PREP
3 Rounds, for Quality
-15s Elevated Cat Pose
-15s Front Rack Stretch
-5 Half-Kneeling Bottoms-Up
KB Press (per arm)
*no set tempo, but work to
control speed*
B. PRESS
Seated Double DB Press
(4x6) As Heavy As Possible
*do not allow yourself to arch*
C. SQUAT
Double Dumbbell Front Squat
(2x12) @42x1
*these are 90+ second sets,
pick an appropriate loading*
*hold the DBs like you would if
you were doing thrusters*
D. AEROBIC ACCESSORY
AMRAP 10:00 - for Quality
-20m Backward Bear Crawl
-30s Overhead Plank
-4 Wall Walks
Day 3
A. SHOULDER HEALTH
3 Rounds
-20s Dead Hang
-10 Scap Pull-ups
-8 Beat Kips
-6 Ring Rows @ Tough Angle
*elevate feet if needed to make
six reps ‘tough’*
B. CARRY
E2M x 6 Sets:
Alternate Arms (3 Sets per arm)
-6 Single Arm DB Hang Clean +
Push Press (directly into)
-40m Overhead DB Carry
C. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational
musculature, not your arms*
D. PUSH-PULL
5 Rounds, Low Rest
-20 Banded Triceps Extensions
-20 Banded Bicep Curls
*use a light band so you can
keep moving with low rest*
 BULLETPROOF BODY
3 Accessory Work for Functional Fitness
Day 1
A. HINGE PREP
BB Sumo Deadlift (6,8,10)
@41x1 with 75/55lbs
*use as a hip opener & an
opportunity to work on posture*
B. HINGE
BB Sumo Stance Good Morning
(4x8) @42x1
*keep bar on traps, do not let it
roll up onto your neck*
C. MIDLINE
Seated L-Sit Raises (3x12)
*move hands towards knees to
make harder, move hands
towards hips to make easier*
D. AEROBIC ACCESSORY
5 Rounds, for Quality
-12 DB Renegade Rows (total)
-12 Hollow Rocks
-12 KB Sumo Deadlift High Pull
*choose loads that allow
movement quality and low rest*
Share Your Workout
@zoarfitness
Day 2
A. SQUAT PREP
Pausing Cossack Squat (3x8)
*bodyweight, as hip opener*
B. SQUAT
E2M x 5 Sets:
-5 Double KB Front Squat
@33x1 *form & posture focus*
C. PRESS
BB Strict Press (4x5) @40x2
*use barbell, hold to tempo*
D. PRESS
3 Rounds, Rest after each
-AMRAP -2-4 Deficit Push-Ups
-12 Banded Face Pulls
*place hands on bumper plates,
chest goes to the floor*
E. MIDLINE
Banded Cross Body Chop
(3x15 per side) 30x0
Day 3
A. AEROBIC ACCESSORY
3 Rounds, for Quality
-15 Scap Pull-Ups
-15 Wide Stance Air Squats
-15 Straight Leg Sit-ups
-15m Forward Crab Walk
*fight hips up & shoulders open*
B. PRESS
Box Parallel Dips (4x3) @5555
*rest feet on ground if needed*
*face a clock to hold to tempo*
C. PULL
4 Rounds, for Load
-8 DB Prone Row
-8 Lat Activations @ Max Effort
D. MIDLINE
Barbell Rollouts (3 x AMRAP-3)
*light bumper plates on barbell*
*roll as far as possible without
falling or arching lower back*
 BULLETPROOF BODY
4 Accessory Work for Functional Fitness
Day 1
A. POSITIONAL HOLDS
3 Rounds, for Quality
-15s Ring Row Hold (at chest)
-15s Ring Dip Hold
-15s KB Goblet Squat Hold
-15s BB Good Morning Hold
-15s Side Plank (per side)
B. HINGE
E2M x 4 Sets:
-12 Banded Russian KB Swing
*weight should be heavy*
C. HINGE
Accumulate 200 reps of…
Seated Hamstring Band Curls
D. AEROBIC ACCESSORY
3 Rounds, for Quality
-10-15 Unbroken Ring Rows
-20 Alternating Reverse Lunges
-1 Around-the-World Plank
*3 Full Breaths in each position:
front, side, rear, other side*
Share Your Workout
@zoarfitness
Day 2
A. PRESS PREP
3 Rounds, for Quality
-3 Wall Walks
-10s Elevated Cat Pose
-10 PVC Dislocates
-10 PVC Overhead Squats
-10 Double DB Push Press
*use light dumbbells*
B. PRESS
Alternating Kettlebell Z-Press
(4x12 total)
C. MIDLINE
Every 90s x 4 Sets:
Level 1: Tuck Hold @ ME
Level 2: L-Sit Hold @ ME
*use tuck hold if L-Sit is <10s*
D. SHOUDLER HEALTH
Dumbbell Cuban Press
(3x10 per arm)
*upper arm should not move
during the rotation*
Day 3
A. POSITIONAL HOLDS
4 Rounds, Not for Time
-30s Squat Hold
-30s Dead Hang
-30s Ring Dip Hold
B. SQUAT
Single Arm DB Front Squat
(3x5 per arm) @32x1
*Position over Load*
C. MIDLINE
E2M x 6 Sets:
(Alternate Arms, 3 Sets Each)
*start with your weak arm first*
-6 DB Suitcase Deadlifts
-20m DB Suitcase Carry
-20 Side Plank (opposite arm)
*opposite arm goes on the
ground to continue to work the
same side’s obliques*
D. GRIP
Plate Pinch (3 x AMSAP)
*as many seconds as possible
*rest 60s between sets*
*load so you get between
15-45 seconds per set*
 BULLETPROOF BODY
5 Accessory Work for Functional Fitness
Day 1
A. HINGE
6 Sets, for Quality (3 Each)
Alternate Arms Each Set
*1 light, 1 moderate, 1 heavy*
-8 Single Arm Russian KB
Swing
-20m Single Arm KB Overhead
Walking Lunge
B. PULL
E3M x 4 Sets:
-6 Supinated BB Row @21x0
…directly into…
-AMSAP -5-10s Ring Row Hold
at Chest
C. MIDLINE
3 Rounds, for Quality
-6-8 Lat Activations @ ME
-20s Overhead Plank Hold
D. MIDLINE
Accumulate 2:00 of…
-Arch Hold (on floor)
Share Your Workout
@zoarfitness
Day 2
A. SHOULDER PREP
3 Rounds, for Quality
-5 Half-Kneeling Bottoms-Up
KB Press (per arm)
-10 DB Ext. Rotations (per arm)
-5 Deficit (4”) Push-ups
*hands on plates, chest to floor*
B. SQUAT PREP
[4:00 Clock] Move Through
Pistol Warm-Up Progression
C. SQUAT
Single Leg Squat Off Box
(4x6-8 reps per leg) @31x2
*start with weaker leg first*
D. SQUAT
Single Leg Box Jump (6x3/side)
*do not leg other foot touch
through all three reps*
E. POSITIONAL HOLDS
3 Rounds, Rest 90s after each
-30s KB Goblet Squat Hold
-30s FLR Hold
-30s Wall-Facing HS Hold
Day 3
A. AEROBIC ACCESSORY
4 Rounds, for Quality
-3 Air Squat @6661
-10 Hanging Arch Pulses
-10 Banded Lat Rows
-10 Double DB Bent Row; light
B. MIDLINE
Rotational Med-ball Slam
Against Wall (3x8 per side)
*use light ball, be aggressive*
*full rest between sides*
C. CARRY
EMOM 8: 20m KB Goblet Carry
*keep handle at chin height*
D. CARRY
3 Rounds, for Load
-10-12 Supinated Barbell Curls
*supinated is palms up*
-100ft DB Farmer’s Carry
E. HINGE
Accumulate 150 Reps of…
-Banded Good Mornings
 BULLETPROOF BODY
6 Accessory Work for Functional Fitness
Day 1
A. SHOUDLER HEALTH
2 Rounds, for Quality
-10 Band Pull Apart
-10 Crossover Squatting Victory
-10 PVC Dislocates
-10 PVC Overhead Squat
B. HINGE
Single Leg DB RDL
(3x8 / leg) @41x1
*do not touch foot down
between reps*
*one DB in opposite hand*
*heel to head in straight line*
C. HINGE
EMOM 3
-15 Tabletop Glute Bridge
D. PULL
Rope Pull-Ups (4 x AMRAP-1)
*if unable to get at least five
reps, assist with a band*
*full rest between sets*
[No Rope? Sub for a Towel.]
E. PULL
Accumulate 200 Reps of…
-Banded Bicep Curls
Share Your Workout
@zoarfitness
Day 2
A. SQUAT PREP
3 Rounds, for Quality
-5 Feet Together Air Squats
-5 Wide Stance Air Squats
-5 Air Squats (Toed-In)
-5 Air Squats (Toed-Out)
B. SQUAT
Build to heavy set of 6
-Kettlebell Taters
*take at least three sets before
getting to a heavy weight*
C. PRESS
Double DB Seated Strict Press
(4x5) As Heavy As Possible
*do not allow yourself to arch*
D. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational
musculature, not your arms*
E. SHOUDLER HEALTH
Accumulate 100 Reps of…
-Banded Face Pulls
*anchor band at chest height*
Day 3
A. AEROBIC ACCESSORY
4 Rounds, for Quality
-12 Straight Leg Sit-Ups
-9 Ring Rows with 4s Pause
-6 Step-Ups (per leg) 28/24”
B. MIDLINE
-30s Med-Ball Squat Hold
30/20lbs
*mimic Wall Ball squat position*
-100m UB KB Suitcase Carry
*switch hands at the 50m mark*
C. MIDLINE
Every 90s x 5 Sets:
Level 1: ME Tuck Hold
Level 2: ME L-Sit Hold
*use tuck hold if L-Sit is <10s*
D. MIDLINE
EMOM 5
-20s Side Plank (per side)
E. PRESS
-6 Deficit Push-ups with 8s
Pause
*hold in bottom as an active
stretch
*increase deficit as needed for
a good stretch*
 BULLETPROOF BODY
7 Accessory Work for Functional Fitness
Day 1
A. HINGE
3 Sets: rest as needed b/w
-11 Seated Good Morning
@23x1 – 75/55lb
-18 Russian KB Swings
(Moderate Loading)
B. PULL
Single Arm Dumbbell Bent Row
(3x12 per arm) @40x0
*rest b/w sides & sets*
C. SHOUDLER HEALTH
E2M x 4 Sets:
-30s of 90-90 Crossover Raises
-30s Banded Lat Row
D. GRIP
Plate Pinch (3 x AMSAP)
*rest 60s between sets*
*load so you get between
15-45 seconds per set*
Share Your Workout
@zoarfitness
Day 2
A. SQUAT PREP
Goblet KB Cossack Squat
(3x10 total) controlled speed
*Use light KB, as hip opener*
B. SQUAT
Every 90s x 5 Sets:
-5 Front Box Squat @40x1
*Light to moderate loading
*Use 12-inch box*
C. PRESS
Half-Kneeling DB Arnold Press
(4x5 per arm) @30x4
*rest briefly between arms*
D. PRESS
E2M x 3 Sets:
AMRAP -4-6 Deficit Push-Ups
*place hands on bumper plates,
chest goes to the floor*
E. MIDLINE
Banded Cross Body Chop
(3x15 per side) @30x0
Day 3
A. CARRY
KB Under-Over Carry
(1 Arm in Suitcase Hold)
(1 Arm in Overhead Hold)
-Build to Heavy 50m
*switch at the 25m mark*
*take 3-5 sets to build*
B. CARRY
Double DB Front Rack Carry
-Build to Heavy 50m UB
*take 2-3 sets to build*
*start with weak arm first*
C. AEROBIC ACCESSORY
4 Rounds, for Quality
*move with purpose*
-20s Ring Row Hold at Chest
-20 Band Assisted Pistols
-20s Ring Support Hold
-20 Double DB RDL; light
*DBs trace down front of shins*
 BULLETPROOF BODY
Accessory Work for Functional Fitness
8
Day 1
A. HINGE PREP
Kang Squat (4x6)
*trainer bar (or) empty barbell*
*prioritize mobility & control*
B. HINGE
Rear-Foot Elevated RDL
(4x8 per side) @31x1
*elevate rear foot 6-10 inches
on a stack of bumper plates*
C. PULL
Barbell Prone Row
(6x3) As Heavy As Possible
*get full range at top of rep*
D. SHOUDLER HEALTH
3 Rounds
-30 Band Pull Apart; light
-8 Straight Arm Ring Row
*move feet forward or back to
create appropriate loading*
E. SHOULDER HEALTH
Dead Hang: Accumulate 3:00
Share Your Workout
@zoarfitness
Day 2
A. PRESS PREP
3 Rounds, for Quality
-15s Elevated Cat Pose
-15s Ring Dip Hold
*place feet on floor*
-5 Half-Kneeling Bottoms-Up
KB Press (per arm)
*no set tempo, but work to
control speed*
B. PRESS
Double KB Seated Press
(4x12 Total) Alternate Arms
As Heavy As Possible
C. SQUAT
ATG Split Squat
(2x12) @42x1
D. AEROBIC ACCESSORY
AMRAP 8:00, for Quality
-20m Backward Bear Crawl
-2 Wall Walks
-20m Forward Bear Crawl
-2 Wall Walks
Day 3
A. SHOULDER HEALTH
3 Rounds
-10 Scap Pull-ups
-10 Beat Kips
-10 Banded Strict Chest-to-Bar
@31x2 *the tempo should
determine band tension*
B. CARRY
E2M x 6 Sets:
(3 Sets per arm, Alternating)
-5 Single Arm Dumbbell Snatch
-40m Overhead DB Carry
C. MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational
musculature, not your arms*
D. PUSH-PULL
5 Rounds, Low Rest
-20 DB Overhead Tricep Ext.
-20 DB Hammer Curls
*use light weights so you can
keep moving with low rest*
 BULLETPROOF BODY
9 Accessory Work for Functional Fitness
Day 1
A. HINGE PREP
BB Sumo Stance Good Morning
(4x5) @42x1 *empty barbell*
*keep bar on traps, do not let it
roll up onto your neck*
B. HINGE
Build to Moderate Triple:
-BB Sumo Deadlift
Then…
EMOM 6
-3 BB Sumo Deadlift @40x1
Focal Points:
1) Knees Out (Opens up hips)
2) Keep Bar Close (Lats on)
3) Scaps Back & Down
C. MIDLINE
Seated L-Sit Raises (5x8)
*move hands towards knees to
make harder, move hands
towards hips to make easier*
D. AEROBIC ACCESSORY
5 Rounds, for Quality
-20 Plank Shoulder Taps
-20 Banded Face Pulls
-20 Double KB Russian Swing
*choose a weight for the KBs
that allows quality movement*
Share Your Workout
@zoarfitness
Day 2
A. SQUAT PREP
Cossack Squats (3x10)
*hold hands above head like a
weightless overhead squat*
B. SQUAT
Squat Therapy (5x3 per arm)
@41x1 [one arm overhead]
*use pole of rig in-line with arm*
*form & posture focus*
*pretend you are completing a
KB Overhead Squat*
C. SQUAT + PRESS
DB Triple Pause Thrusters
(6x4) start light & build
*take a full breath (inhale +
exhale) at each pause*
Pause 1 = Squat
Pause 2 = Dip
Pause 3 = Lockout
D. PRESS
3 Rounds, Rest after each
-AMRAP -2-4 Deficit Push-Ups
-12 Banded 90-90 Raises
*place hands on bumper plates,
chest goes to the floor*
Day 3
A. AEROBIC ACCESSORY
3 Rounds, for Quality
-15 Scap Pull-Ups
-15 Wide Stance Air Squats
-15s Overhead Plank Hold
-15m Forward Crab Walk
*fight hips up & shoulders open*
B. PRESS
Strict Ring Dips (4x3) @5555
*rest feet on ground if needed*
*face a clock to hold to tempo*
C. MIDLINE
4 Rounds, for Quality
-8 Lat Activations @ ME
-15 Banded Cross Body Chop
(per side) @30x0
D. MIDLINE
Barbell Rollouts (3 x AMRAP-3)
*light bumper plates on barbell*
*roll as far as possible without
falling or arching lower back*
 BULLETPROOF BODY
10 Accessory Work for Functional Fitness
Day 1
A. POSITIONAL HOLDS
4 Rounds, for Quality
-15s Single Arm Ring Row Hold
(at chest, 15s per arm)
-15s Bottom of Push-Up Hold
(hands, nose & toes touch floor)
-15s DB Good Morning Hold
*hugging dumbbell to chest*
B. HINGE
E2M x 4 Sets:
-12 Banded Russian KB Swing
*weight should be heavy*
C. AEROBIC ACCESSORY
5 Rounds, for Quality
-20 Ring Rows @ Easy Angle
-20 Seated Banded Hamstring
Curls
-1 Around-the-World Plank
*3 Full Breaths in each position*
Share Your Workout
@zoarfitness
Day 2
A. PRESS PREP
3 Rounds, for Quality
-3 Wall Walks
-10s Elevated Cat Pose
-10 PVC Dislocates
-10 Double KB Push Press
*use light kettlebells*
B. PRESS
Double KB Z-Press
(4x8) @31x1
C. MIDLINE
E2M x 4 Sets:
Level 1: 6 Hanging Knee Raise
Level 2: 6 Hanging Leg Raise
D. SQUAT
Accumulate 70 Reps of…
-Pistol Variation of Choice
*only do full, unassisted pistols
if you can keep your heel down*
E. SHOUDLER HEALTH
Dumbbell Cuban Press
(3x12 per arm)
*upper arm should not move
during the rotation*
Day 3
A. POSITIONAL HOLDS
4 Rounds, Not for Time
-30s Dead Hang
-30s FLR Hold
-30s Front Squat Hold
*use empty barbell*
B. SQUAT
Single Arm KB Front Squat
(3x5 per arm) @32x1
*Position over Load*
C. MIDLINE
E2M x 6 Sets:
(Alternate Arms Each Set)
*start with your weak arm first*
-6 DB Suitcase Deadlifts
-20m DB Suitcase Carry
-20 Side Plank (opposite arm)
*opposite arm goes on the
ground to continue to work the
same side’s obliques*
D. GRIP
Plate Pinch (3 x AMSAP)
*rest 60s between sets*
*load so you get between
15-45 seconds per set*
 BULLETPROOF BODY
11 Accessory Work for Functional Fitness
Day 1
A. HINGE + CARRY
6 Sets, for Quality (3 Each)
Alternate Arms Each Set
*1 light, 1 moderate, 1 heavy*
-3 Touch-N-Go DB Snatch
-30m UB DB Overhead Carry
B. HINGE
Deficit BB RDL (2x12) @50x0
*stand on 4” of bumper plates*
*use relatively light weight, sets
take 90 seconds or more*
C. PULL
E3M x 4 Sets:
-6 DB Bent Row @21x0
-AMSAP -5-10s Single Arm
Ring Row Hold at Chest
*goal is a 20-30s hold, so scale
up or down as needed*
D. MIDLINE
6 Rounds, for Quality
-15s Hollow Hold
-15s Arch Hold
Share Your Workout
@zoarfitness
Day 2
A. SHOULDER PREP
3 Rounds, for Quality
-25ft Med-Ball Overhead Lunge
-10 DB Ext. Rotations (per arm)
-8 Goblet KB Step-Ups 20/16”
*alternate legs on step-ups*
*use light weight, keep moving*
B. SQUAT PREP
Single Leg Box Jump (6x3/side)
*do not leg other foot touch
through all three reps*
*rest briefly between sides*
C. SQUAT
Goblet KB Step-Ups 20/16”
*at least four sets to build to
heavy six reps, alternating legs*
D. POSITIONAL HOLDS
3 Rounds, Rest 90s after each
-30s Double DB Squat Hold
*use light dumbbells*
-30s FLR Hold
-30s Wall-Facing HS Hold
Day 3
A. POSITIONAL PREP
4 Rounds, for Quality
-3 Air Squat @8881
-10 Cat Pose Pulses
-10 Hanging Arch Pulses
-10 Hanging Hollow Pulses
-10 Double DB Bent Row; light
B. CARRY
EMOM 8: 20m Double KB
Overhead Carry
*experiment with what weight is
appropriate before starting*
C. MIDLINE
Rotational Med-ball Slam
Against Wall (3x8 per side)
*use light ball, be aggressive*
*full rest between sides*
D. AEROBIC ACCESSORY
4 Rounds
-20 Banded Good Mornings
-100ft UB DB Farmer’s Carry
*use band tension and load that
allows you keep moving*
 BULLETPROOF BODY
12 Accessory Work for Functional Fitness

Day 1 Day 2 Day 3

A. SHOUDLER HEALTH A. HINGE & SQUAT PREP A. AEROBIC ACCESSORY

3 Rounds, for Quality
-10 Band Pull Apart
-10 Squatting Crossover Victory
-10 PVC Overhead Squat
@23x1
B. HINGE
Single Leg Double DB RDL
(3x7 / leg) @41x1
*do not touch foot down*
*keep body in straight line from
heel to head*
3 Rounds, Not for Time
-5 Feet Together Air Squats
-5 Single Arm KB Clean (L)
-5 Wide Stance Air Squats
-5 Single Arm KB Clean (R)
B. HINGE + SQUAT
Build to heavy set of…
-5 Double KB Cleans
+5 Double KB Front Squats
*take at least four building sets
before getting to your heavy set*
4 Rounds, for Quality
-12 Straight Leg Sit-Ups
-9 Push-Ups; Controlled Tempo
-6 Step-Ups (per leg) 32/26”
B. SQUAT + PRESS
Med-ball Sotts Press (3x10)
*Sotts Press is overhead press
from squat hold* 20/14 lbs
…Directly after each set…
6-10 Deficit Push-ups with 2s
Pause with Chest on the Floor

C. HINGE
EMOM 4
-25s Tabletop Glute Bridge
D. PULL
Rope Pull-Ups (5 x AMRAP-1)
*if unable to get at least five
reps, add a band assist*
*full rest between sets*
E. PULL
Accumulate 120 Reps of…
-Supinated Barbell Curls
*use empty bar
C. MIDLINE
C. PRESS
E4M x 4 Sets:
Double DB Seated Press
-50m UB KB Suitcase Carry (L)
(5x3) As Heavy As Possible
-ME L-Sit (or) Tuck Hold
*do not allow yourself to arch*
-50m UB KB Suitcase Carry (R)
-ME L-Sit (or) Tuck Hold
D. MIDLINE
*use tuck hold if L-Sit is <10s*
Palov Press (90s per side)
*move slowly through reps*
*purpose is for anti-rotational
musculature, not your arms*
*one set per side, rest between*
E. SHOUDLER HEALTH
Banded External Rotations:
Accumulate 75 Reps per arm

Share Your Workout

@zoarfitness
 COPYRIGHT INFORMATION
Copyright © 2020 by ZOAR Fitness LLC. Updated 2022.

All rights reserved. No part of this publication may be reproduced,

distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of ZOAR Fitness LLC, except in the case
of brief quotations embodied in critical reviews and certain other
noncommercial uses permitted by copyright law. For permission requests,
write to the owner in an email with the subject line "Copyright Permission
Requested, Bulletproof Body: Accessory Work for Functional Fitness.”

Any person found distributing this document or similar works by ZOAR

Fitness LLC will be persecuted to the fullest extent of the law.

ZOAR Fitness LLC

Trains out of Williamsport, PA
ben@zoarfitness.com
@zoarfitness (Facebook, Instagram)
https://zoarfitness.com

Programmed by Ben Wise, Owner

This published work is only available as an electronic file.

Share Your Workout

@zoarfitness