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The Prison Workout (210 Burpees for time)

12 Nov

CROSSFIT Bodyweight Workout Resource v2.0

16 May

“ENOUGH BODY-WEIGHT WORKOUTS TO LAST YOU A LIFETIME”

CLICK HERE TO GET IT

CROSSFIT Bodyweight Workout Resource v2.0

5 Mar

AWESOME .PDF FILE CONTAINING ENOUGH BODY-WEIGHT WORKOUTS TO LAST YOU A LIFETIME 

CLICK HERE TO GET IT

THE SKINNY BASTARD PULL UP PROGRESSION

28 Nov

THIS WAS TAKEN FROM THE ARTICLE “TIME TO UP YOUR PULL UPS” WRITTEN BY MIKE GUADANGO (T-NATION)…. CLICK HERE TO READ THE ARTICLE 

  • If you’re relatively weak and only have so-so pull-up ability, start with this basic pull-up progression using percentages of total reps.
  • This simple submaximal progression will raise your total volume gradually so that you’re not constantly maxing out, which leads to over-training. 

Max Pull-ups: 10

Week 1 – 4 x 60%

  • 60% x 10 reps = 6 reps, so perform 4 sets of 6 reps.

Week 2 – 5 x 60%
Week 3 – 6 x 60%
Week 4 – 4 x 70%
Week 5 – 5 x 70%
Week 6 – 6 x 70%
Week 7 – 4 x 80%
Week 8 – 5 x 80%
Week 9 – 6 x 80%
Week 10 – Max

20 MINUTE INTERVAL WORKOUT TEMPLATE

14 Nov

HOW TO WARM UP/WORK HARD AND COOL DOWN IN 20 MINUTES

MINUTE
TYPE
INTENSITY
1
WARM UP
3 OUT OF 10
2
WARM UP
4 OUT OF 10
3
WARM UP
4 OUT OF 10
4
WARM UP
5 OUT OF 10
5
WARM UP
5 OUT OF 10
6
HARD
8 OUT OF 10
7
EASY
3 OUT OF 10
8
HARD
8 OUT OF 10
9
EASY
3 OUT OF 10

10

HARD

8 OUT OF 10

11

EASY

3 OUT OF 10

12

HARD

8 OUT OF 10

13

EASY

3 OUT OF 10

14

HARD

8 OUT OF 10

15

EASY

3 OUT OF 10

16

HARD

8 OUT OF 10

17

COOL DOWN

3 OUT OF 10

18

COOL DOWN

3 OUT OF 10

19

COOL DOWN

3 OUT OF 10

20

COOL DOWN

3 OUT OF 10