how to get started

  • Choose a level from workout section below that is right for you
  • If the workouts take longer that 30 minutes or less than 5 minutes you need to adjust your level
  • Do the 3 different workouts 3 times each week for example Monday, Wednesday, and Friday
  • You are encouraged to log or post your workout times in order to track your progress
  • Warm up by going through the exercises you plan on doing at a super slow easy pace working on form for several minutes
  • One week a month do all the workouts several levels below your normal
  • detailed explanation of exercises and workouts here
  • Speed should not come from fast movements but rather less rest between exercises
  • Movements should be: slow, full range of motion, with good form
  • Please do not sue me I am poor, if something hurts stop use common sense
  • The only thing you may need for this workout is a pull-up bar
  • To ad intensity and challenge try doing push ups and pull ups on a rings







workouts

Day 1 Day 2 Day 3
Level 1 5 rounds for time
1pull-ups
1 hand stand push-ups
1 one legged squats
5 rounds for time
1 pull-ups
1 dips
1 one legged squats
5 rounds for time
1 pull-ups
1 one arm push-ups
1 one legged squats
Level 2 5 rounds for time
2 pull-ups
2 hand stand push-ups
2 one legged squats
5 rounds for time
2 pull-ups
2 dips
2 one legged squats
5 rounds for time
2 pull-ups
2 one arm push-ups
2 one legged squats
Level 3
5 rounds for time
3 pull-ups
3 hand stand push-ups
3 one legged squats
5 rounds for time
3 pull-ups
3 dips
3 one legged squats
5 rounds for time
3 pull-ups
3 one arm push-ups
3 one legged squats
Level 4 5 rounds for time
4 pull-ups
4 hand stand push-ups
4 one legged squats
5 rounds for time
4 pull-ups
4 dips
4 one legged squats
5 rounds for time
4 pull-ups
4 one arm push-ups
4 one legged squats
Level 5 5 rounds for time
5 pull-ups
5 hand stand push-ups
5 one legged squats
5 rounds for time
5 pull-ups
5 dips
5 one legged squats
5 rounds for time
5 pull-ups
5 one arm push-ups
5 one legged squats
Level 6 5 rounds for time
6 pull-ups
6 hand stand push-ups
6 one legged squats
5 rounds for time
6 pull-ups
6 dips
6 one legged squats
5 rounds for time
6 pull-ups
6 one arm push-ups
6 one legged squats
Level 7 5 rounds for time
8 pull-ups
8 hand stand push-ups
8 one legged squats
5 rounds for time
8 pull-ups
8 dips
8 one legged squats
5 rounds for time
8 pull-ups
8 one arm push-ups
8 one legged squats
Level 8

5 rounds for time
10 pull-ups
10 hand stand push-ups
10 one legged squats

5 rounds for time
10 pull-ups
10 dips
10 one legged squats

5 rounds for time
10 pull-ups
10 one arm push-ups
10 one legged squats