6 WEEK PROGRAM

WELCOME
program prep
program prep
program prep
warm-up

cool-down
alternative movements
SUBSTITUTES FOR THE FOLLOWING MOVEMENTS:
 warm-ups
COMPLETE 2 SETS OF YOUR CHOSEN WARM-UP BEFORE

MOVING ON TO YOUR DAILY WORKOUT.

WARM-UP 1 WARM-UP 2 WARM-UP 3

10 UP DOWNS
5 INCH WORMS 200M RUN

10 GOOD

10 AIR SQUATS 12 ALT. LUNGES

MORNINGS

15 SHOULDER TAPS 10 BIRD DOGS

10 ALT. V-UPS

:30 SEC HOLLOW

8 PUSH-UPS WITH

:30 SEC PLANK

HOLD TOE TOUCH

HOLD

WARM-UP 4 WARM-UP 5 WARM-UP 6

NARROW SQUATS 10M WALKING

10 HOLLOW ROCKS

LUNGE

10 SUMO SQUATS
10 SHOULDER TAPS

10/10 LEG SWINGS

15 AIR SQUATS
10 BIRD DOGS

5 INCH WORMS

20 PLANK

10 AIR SQUATS
MARCHERS 100M RUN

WARM-UP 7 WARM-UP 8 WARM-UP 9

8 PUSH UPS 30 SECOND PLANK

20 SHOULDER TAPS

HOLD

10 JUMPING

20 GOOD

SQUATS 20 SUMO SQUATS MORNINGS

12 ALT. LEG V-UPS 30 SECOND HOLLOW

5/5 BODYWEIGHT

HOLD WINDMILLS
14 ALTERNATING

LUNGES 100M RUN 5 INCH WORMS

 bodyweight
PROGRAM, WEEK 1

MOTIVATIONAL QUOTE DAY 1 DAY 2

AMRAP X 12 MINUTES

AMRAP X 15

2 JUMPING LUNGES
MINUTES 2 PLANK MARCHERS

2 BURPEES
DON'T BE OVER
4 JUMPING LUNGES
9 UP DOWNS
PREPARED, BE OVER
4 PLANK MARCHERS
15 PUSH UPS
ENTHUSIASTIC. 4 BURPEES
21 AIR SQUATS ETC..

*GOAL: 5+ ROUNDS *ADD 2 REPS TO EACH

MOVEMENT EVERY

ROUND

DAY 3 DAY 4 DAY 5

20 MINUTE EMOM
FOR TIME:
ALTERNATING EACH
100-80-60
CORE WORKOUT
MINUTE DOUBLEUNDERS

50-40-30 SIT-UPS
1: 15-20 HANDSTAND PUSH
5 ROUNDS:
UPS

2: 15 - 20 V-UPS GOAL TIME CAP:

3: 15 - 20 JUMPING
12 MINUTES 10 HOLLOW ROCKS
SQUATS

20 ALT. MOUNTAIN

*COMPLETE A 30-40 SECOND

*PERFORM 100 DOUBLE
CLIMBERS
HANDSTAND HOLD UNDERS, 30 SECOND PLANK

OF STRAIGHT ARM PLANK

THEN 50 SIT-UPS, THEN

IF YOU CAN’T DO HSPU’S 80 DOUBLE

HOLD

UNDER, AND SO ON...

DAY 6 DAY 7

AMRAP X 3 MINUTES
FOR TIME:

800M RUN
8 PUSH UPS
40M WALKING LUNGE
12 ALT. LEG V-UPS 600M RUN
14 ALT. JUMPING 50 ALTERNATING PISTOLS

LUNGES OR

80 AIR SQUATS
*REPEAT FOR 4
400M RUN
:60 SECOND WALL SQUAT

ROUNDS IN TOTAL
HOLD
*REST 1 MINUTE

200M RUN
BTWNSETS
 bodyweight
PROGRAM, WEEK 2

MOTIVATIONAL QUOTE DAY 1 DAY 2

FOR TIME:
3 ROUNDS, FOR

30-20-10
TIME:
LATERAL LUNGES
EACH NEW DAY IS A
400M RUN
SIT-UPS
NEW OPPORTUNITY
15 UP DOWNS
JUMPING LUNGES
TO IMPROVE
21 HOLLOW ROCKS
YOURSELF – TAKE IT!

*REST 3 MINUTES
GOAL TIME CAP: 15

MINUTES
MAX PLANK HOLD

DAY 3 DAY 4 DAY 5

EVERY MINUTE ON THE

MINUTE X 20 MINUTES AMRAP X 30 MINUTES 3 MINUTE AMRAP:

20 BOX STEP-UPS 20 REVERSE LUNGES
MINUTE 1: 35-50 SECOND 15 BURPEES 20 SIT-UPS
WALL SQUAT HOLD 10 V-UPS IN REMAINING TIME:
MINUTE 2: 35-50

MAX BURPEES
SECOND
*EVERY 6 MINUTES,

WEIGHTED GLUTE

BRIDGE COMPLETE A 600M

REPEAT FOR 4

HOLD RUN, CONTINUE BACK

ROUNDS IN TOTAL
MINUTE 3: 35-50
WHERE YOU STARTED

SECOND WHEN YOU RETURN

GOAL = 10+ BURPEES

HANDSTAND HOLD FROM THE RUN. EACH ROUND

MINUTE 4: REST

DAY 6 DAY 7

EVERY 8 MINUTES X

2 SETS FOR TIME

3*6*9*12*15*18*21
1000M RUN SHOULDER TAPS
100 DOUBLE
COSSACK SQUATS
UNDERS PLANK MARCHERS
25/20 PUSH UPS

*IN-BETWEEN EACH SET
*REST 2 MINUTES
COMPLETE A 100M RUN
BETWEEN SETS
 bodyweight
PROGRAM, WEEK 3

MOTIVATIONAL QUOTE DAY 1 DAY 2

10 MINUTE EMOM
ALT. EACH MINUTE:
1: 40-100 DOUBLE
FOR TIME:
NEVER TRY TO BE UNDERS 5 ROUNDS
BETTER THAN 2: 15-30 PUSH UPS
400M RUN
SOMEONE ELSE, BUT

15 HOLLOW ROCKS
NEVER STOP TRYING
*REST 2 MINUTES
TO BE THE VERY BEST

THAT YOU CAN BE. 10 MINUTE EMOM *REST 60 SECONDS

ALT. EACH MINUTE: BETWEEN ROUNDS
•40-100 DU’S
•15-30 AIR SQUATS

DAY 3 DAY 4 DAY 5

AMRAP X 4 MINUTES
EVERY 3:30
2 BOX STEP-UPS/BOX

JUMPS
MINUTES X 5 SETS 10 ROUNDS:
2 ALTERNATING LEG V-UPS

2 BURPEE BROAD JUMPS

10 BURPEES 4 BOX STEP-UPS 100M RUN

/BOX JUMPS 12 ALTERNATING

20 AIR SQUATS 4 ALTERNATING LEG V-UPS

LUNGES
30 MOUNTAIN
4 BURPEE BROAD JUMPS
ETC. 6 BURPEES
CLIMBERS

*ADD TWO REPS TO EACH

40-60 SECOND
MOVEMENT EVERY SET
*REST 2:00 MINUTES AFTER
PLANK EACH ROUND, REPEAT FOR 4 TOTAL
ROUNDS ALWAYS STARTING FROM

THE START

DAY 6 DAY 7

AMRAP X 4 MINUTES
24 MINUTES EMOM

16 MOUNTAIN CLIMBERS
ALT. EACH MINUTES:
8 PUSH-UPS

32 DOUBLE UNDERS 1: 20 PISTOLS OR 15-25

AIR SQUATS
*REST 2 MINUTES BETWEEN
2: 15 V-UPS
SETS 3: 10 STRICT HANDSTAND
*REPEAT FOR 4 TOTAL ROUNDS PUSH UPS OR 10-15
KIPPING HSPU’S
*GOAL = 3 ROUNDS + EACH SET
 bodyweight
PROGRAM, WEEK 4

MOTIVATIONAL QUOTE DAY 1 DAY 2

5 ROUNDS, FOR TIME:
10 DOUBLE PUSH UP FOR TIME:
BURPEES
10 V-UPS 50 JUMPING SQUATS

100 BOX STEPS

*REST 2 MINUTES

@24/20”
IT'S THE PROCESS 4 ROUNDS, FOR TIME: 150 SIT-UPS
WE HAVE CONTROL
8 DOUBLE PUSH UP
100 BOX STEP-UPS
BURPEES
OVER, NOT THE
8 V-UPS 50 JUMPING SQUATS
RESULTS.

*REST 2 MINUTES

*USE A CHAIR OR

3 ROUNDS, FOR TIME: OBJECT IF YOU DON’T

6 DOUBLE PUSH UPS

BURPEES HAVE A BOX
6 V-UPS

DAY 3 DAY 4 DAY 5

7 MINUTE AMRAP:
6:00 MINUTES ON :2:00

MINUTES OFF X 3

ROUNDS:
50 DOUBLE UNDERS FOR TIME:
1000M RUN 15 BURPEES 300 AIR SQUATS
MAX PLANK HOLD IN

REMAINING TIME. *REST 3 MINUTES *EVERY MINUTE

SCALE THE RUN

COMPLETE 5 BURPEES
DISTANCE IF YOU
7 MINUTE AMRAP:
KNOW 1000M’S WILL

TAKE YOU OVER 5

50 DOUBLE UNDERS
MINUTES TO COMPLETE
25/20 PUSH UPS

DAY 6 DAY 7

AMRAP X 8 MINUTES:
2 HOLLOW ROCKS
2 HAND RELEASE PUSH-UPS
FOR TIME:
6 HOLLOW ROCKS

6 HAND RELEASE PUSH-UPS

10 ROUNDS
10 HOLLOW ROCKS
10 HAND RELEASE PUSH-UPS

ETC. 10 UP-DOWNS

*ADD FOUR REPS TO EACH

20M WALKING LUNGE
MOVEMENT UNTIL THE 8 30 DOUBLE UNDERS
MINUTES EXPIRES
*REST 2:00 MINUTES AND
THEN REPEAT
 bodyweight
PROGRAM, WEEK 5

MOTIVATIONAL QUOTE DAY 1 DAY 2

SUCCESS IS NOT FOR TIME:

SOMETHING OTHERS 400M RUN FOR TIME:
CAN GIVE YOU. TRUE
150 AIR SQUATS 50-40-30-20-10
SUCCESS CAN ONLY BE

400M RUN PUSH-UPS

ATTAINED BY KNOWING

YOU DID YOUR VERY 100 BOX STEP-UPS SIT-UPS

BEST TO BECOME THE
400M RUN MOUNTAIN

BEST YOU’RE CAPABLE

150 AIR SQUATS CLIMBERS
OF BECOMING.
400M RUN

DAY 3 DAY 4 DAY 5

AMRAP X 5 MINUTES:
EVERY 3:00 MINUTES
30M WALKING LUNGE EMOM X 20 MINUTES
X 5 SETS
200M RUN

21 AIR SQUATS

*MAX REPS/TIME AT

15 V-UPS
AMRAP X 4 MINUTES: EACH STATION
9 HANDSTAND PUSH-

20M WALKING LUNGE

UPS
150M RUN 1: BURPEES

2: PLANK
*IF YOU CAN’T DO

AMRAP X 3 MINUTES: 3: LATERAL LUNGES

HSPU’S, COMPLETE

10M WALKING LUNGE 4: REST

REGULAR PUSH-UPS
100M RUN

DAY 6 DAY 7

1:00 MINUTE ON,

AMRAP X 10 MINUTES: 1:00 MINUTE OFF X 20 ROUNDS

(10 ROUNDS OF EACH)

75 DOUBLE UNDERS ODD ROUNDS:

15 ALTERNATING 15 PUSH-UPS
BOX STEP-UPS MAX JUMPING SQUATS IN

REMAINING TIME

*REST 5 MINUTES EVEN ROUNDS:

20 SIT-UPS
MAX WALL SQUAT HOLD MAX TOE TOUCHES IN
REMAINING TIME
 bodyweight
PROGRAM, WEEK 6

MOTIVATIONAL QUOTE DAY 1 DAY 2

27-21-15-12-9
20 MINUTES AMRAP:
BURPEES

IT’S NOT THE SIZE OF 30 BOX JUMPS

*AFTER EACH SET

THE DOG IN THE FIGHT, 20 PUSH UPS

BUT THE SIZE OF THE
COMPLETE A 200M

30 ALTERNATING

FIGHT IN THE DOG. RUN

LEG V-UPS

GOAL TIME CAP: 12

GOAL: 3+ ROUNDS
MINUTES

DAY 3 DAY 4 DAY 5

8 MINUTE EMOM:
AMRAP X 8 MINUTES: FOR TIME:

40 HAND RELEASE

1: 20 ALTERNATING

LUNGES 35 DOUBLE UNDERS PUSH-UPS

2: 50-75 DOUBLE UNDERS 10 SIT-UPS 40 AIR SQUATS


30 HAND RELEASE

*REST 3 MINUTES *REST 2 MINUTES PUSH-UPS

30 AIR SQUATS
8 MINUTE EMOM: 3 ROUNDS OF: 20 HAND RELEASE

1: 14-20 PLANK

35 DOUBLE UNDERS PUSH-UPS

MARCHERS
12 SIT-UPS 20 AIR SQUATS
2: 50-75 DOUBLE UNDERS

DAY 6 DAY 7

90 SECONDS ON,
:90 SECONDS REST
10 ROUNDS, FOR TIME:
X 5 SETS

200M RUN
30-40 SECOND WALL SIT

40M WALKING LUNGE

HOLD

20 LATERAL LUNGES GOAL TIME CAP:

20MINUTES
*MAX BENCH/CHAIR DIPS IN

REMAINING TIME
connect with us