PRISON WORKOUT: PART TWOhttp://trinitytraining.blogspot.com

Overview of Workout ProgrammingWarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and/or Superman. However avoid or limit a movement if the day calls for that exercise in the WO (ex: Before a pullup WO, limit WU pullups).The two main workout strategies are:As Fast As Possible (AFAP): Complete the prescribed workout in the fastest time you can. As Many Rounds As Possible (AMRAP): Complete as many rounds as you can within the prescribed time period.Also record the load (weight) of KBs used for each movement. For some movements, heavier KBs are reasonable (Ex: Deadlift, SDLHP)Pullups can be substituted with 2Xs Inverted Rows. (1 pullup = 2 IRs)KB Snatches can be substituted with Swings or C&P.

Day Strategy Movements / Repetitions Notes

A AMRAP20 mins

3 Pullups6 Diamond Pushups10 KB Swings5 KB Standing Overhead Press (each side)(See KB C&P video, and ignore Clean portion)

B AFAP15 rounds15 KB Deadlifts3 Burpees

C AFAP10 rounds5 HK2ESuperman (15-sec hold)10 KB Front Squat

D AMRAP20 mins20 Fig8 to Hold (10 holds at each side)10 KB Clean & Press (each side)10 Inverted Rows

E AFAP12 rounds

8 KB Sumo DL High Pull8 Seated Knee Tucks10 KB Lunges (alternating, 5 each side)10 Pushups

FAFAP3 roundsReps vary.

KB Swings: 23, 17, 11KB Clean & Press L: 23, 17, 11KB Clean & Press R: 23, 17, 11Pullups: 23, 17, 11 (or inverted rows)

G AMRAP20 minsTurkish GetUps L: 1, 2, 3, 4, 5Turkich GetUps R: 1, 2, 3, 4, 5

HAFAP2 rounds25 reps each round

Tuck JumpsKB Fig8 (50 total handoffs each round)JackknivesPushupsKB Front SquatsKB Standing Overhead Press LKB Standing Overhead Press RInverted Rows

IAFAP3 roundsReps vary.

KB Cleans L: 19, 13, 7KB Cleans RL 19, 13, 7Burpees: 19, 13, 7

J AMRAP20 mins20 KB Fig8 Side Lunge (10 to each side)10 Diamond PushupsSuperman (15-sec hold)

K AFAP15 rounds3 HK2E5 KB Swings7 KB SDLHP

LAFAP4 roundsReps vary.

Pullups: 13, 11, 7, 5KB Lunges (reps for each side, alternating LRLR): 13, 11, 7, 5

M AMRAP20 mins

20 Fig8 to Hold (10 holds each side)10 Mountain ClimbersSide Plank R (10-sec hold)Side Plank L (10-sec hold)

NAFAP5 roundsReps vary.

Turkish GetUps R: 5, 4, 3, 2, 1Pullups: 2, 4, 6, 8, 10Turkish GetUps L: 5, 4, 3, 2, 1Pullups: 2, 4, 6, 8, 10

O AMRAP20 mins5 Dive Bombers 10 KB Swings15 Air Squats

PAFAP10 roundsReps vary.

KB Deadlift: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

Q AFAP12 rounds

Superman (10-sec hold)10 Seated Knee Tucks20 KB Fig 8 (40 total handoffs each rd)

R AMRAP20 minsKB Swings: 10 each round Burpees: 1, 2, 3, 4, 5.

S AFAP8 rounds8 KB Clean & Press R8 KB Clean & Press L8 Pullups

T AFAP7 rounds6 Dive Bombers12 KB Front Squat18 KB Fig8 to Hold (9 holds each side)

U AFAP2 rounds

25 Inverted Rows25 Pushups25 Squat JumpsSide Plank R (25-sec hold)Side Plank L (25-sec hold)25 Mountain Climbers

VAFAP4 roundsReps vary.

10 KB Lunges (alternating LRLR, 5 each per rd)KB Standing Overhead Press R: 3, 6, 9, 12KB Standing Overhead Press L: 3, 6, 9, 12

W AFAP10 rounds10 Situps10 KB Deadlift10 Fig8 (20 handoffs per round)

XAFAP5 roundsReps vary.

Pullups: 5 each roundKB Swings: 25, 20, 15, 10, 5

Y AFAP3 rounds

20 KB Fig8 Side Lunges (10 to each side)10 Diamond Pushups10 Tuck Jumps5 HK2ESuperman (10-sec hold)

Z AMRAP20 minsKB Clean & Press R: 1, 2, 3, 4, 5KB Clean & Press L: 1, 2, 3, 4, 5