Introduction

Are you ready to take your physique to the next level using
nothing but your bodyweight?

Regardless of your training experience, we are confident that

this six-month bodyweight training program laid out in this
course will be the most intense, results producing and gut
busting training experience of your life to date. The exception
would be if you are already a Navy SEAL, Green Beret or
Special Forces graduate. If you are, you’ve just found the
program to keep you in the best shape of your life. If you
aren’t, the next six months will get you there.
Continued
The amazing thing is that you will achieve these startling
results using nothing but bodyweight exercises. That's what
the armed services relies primarily upon to get their elite
troops in top shape. Here are 13 reasons why you need to
embrace bodyweight training over the next 6 months:
 Time Efficiency

One of the biggest excuses that people give as to why they

cannot maintain a regular exercise program is that they
don’t have enough time. When you consider the traditional
gym workout route to fitness, that’s hardly surprising.
First, there’s the commute to the gym and finding a park.
Then, when you step on the gym floor, you are probably going
to end up
waiting to use equipment or find that you have to compromise
on your workout by doing another move when there are
already half a dozen guys waiting to use the single cable
crossover machine! Then, of course there’s the commute home
again.

Bodyweight Training overcomes all of those issues. Because

your body is with you all day long, you can exercise
wherever
you are at the drop of a hat - and you never have to wait
around for other people to free up equipment! The bottom
line is that bodyweight training shreds the old not enough
time excuse!
 Circuit Training

Circuit training is one of the best ways to achieve all over

fitness - strength, cardio efficiency, fat loss and muscle
gain. Bodyweight training is tailor made for circuit training,
which involves quickly moving from one exercise to the next
with no rest. This rapid progression ramps up the calorie
burn to help burn calories and makes every exercise more
intense due to the lack of rest time.
 Joint Friendliness

Traditional gym training is a killer on your joints, especially

when you are pressing overhead. The way that many people
train, without a proper warmup and with poor exercise form,
makes the problem even worse. In fact, most weight trainers
who have been following the conventional gym exercises for
more than a decade will have issues with one of more of the
joints in their wrists, shoulders, knees or hips.

Bodyweight training is a joint friendly alternative to all of

this. When you learn to perform bodyweight exercises
properly, you will experience far less stress on your joints
than that experienced by the guys who are throwing around
barbells and dumbbells. Even when you slip up on your form,
a bodyweight exercise is going to be far more forgiving on
your joints than a weight resistance move.

As well as being far more gentle on your joints, bodyweight

training will also improve the strength of your joints. Unlike
weight training, bodyweight exercises will allow you to
improve your joints in order to offset the degradation of old
age.
 Barrier Removal

We are really good at putting up barriers to exercise. Many

of them are financial - can’t afford to join a gym, don’t have
the right workout gear or training shoes. Bodyweight
training removes those barriers. Your body was given to you
for free and you don’t need any special workout clothing or
expensive gym shoes. You may have to invest in a pull up bar
but you can pick up an excellent doorway model for under
$30!

Many people find travel to be a barrier to their workouts.

When you are a bodyweight trainer, heading out of town is
not a problem. So long as you’ve got a few feet of space, you
are good to go. You can even throw that doorway pull up bar
in your travel bag!
 Core Work

Everything we do revolves around our core. It is essential

that it is strong, supple and flexible. Yet, most of the
exercises that you do in a conventional gym setting lock you
into place. That effectively takes the core out of the
movement. That, however, is not the case with bodyweight
exercises. We can effectively illustrate this with calf
training. In the gym, you train your calves by positioning
yourself under a standing calf raise machine, which is
designed to isolate the calf muscle. However, the bodyweight
version, in which you are balancing on one foot while
performing calf raises directly involves the core to balance
the body.
 Calorie Burn

Bodyweight exercises typically burn more calories than

weight resistance exercises. That’s because, due to the speed
of movement that they allow combined with the ability to
quickly transition from one exercise to the next, they work
both your cardiovascular and your muscular systems. The
result is that you will develop lean, fat reduced muscle
tissue as you improve the fitness of your health and lungs.

When you perform supersets with such exercises as squat

jumps and burpees, you will get a tremendous calorie burn.
 Easy Access

When you perform exercises in a gym, there is quite a

learning curve on many of the movements. If you get it wrong
the consequences can be dire, especially when you are
dealing with a substantial amount of weight. This is very
different with body weight exercises. They are natural and
safe to perform. This removes another major barrier to
exercise - the belief that a person does not have the
knowledge or ability to do an exercise in the gym
 Improves Sport Performance

A popular subset of bodyweight training is plyometrics or

jump training. This type of exercise involves a lot of
vertical and horizontal jumping work. Plyometrics works
very effectively as a sports training tool as it allows you
to mimic sports specific actions. It is especially beneficial
when performing explosive sports moves.
 Enhances Coordination and
Proprioception

Bodyweight training is the most functional form of exercise

that exists. That is because you are moving your body in the
way it was designed to be moved. Our bodies are made to
work as a whole, not with its various parts being worked in
isolation. However, that is what the majority of exercises in
the gym are designed to do. It’s hardly surprising then that
people who exclusively use these pieces of equipment end up
with a physique that is uncoordinated, unevenly developed,
inflexible and lacking in everyday practicality.

When you perform body weight training, your body works

together - they way it was designed to work. This improves
what is known as your body awareness. You become better
able to move, use and control your body.
 Exercise Variation

Bodyweight training is completely customizable, more so

than when you exercise with machines. You can work from a
greater number of angles with bodyweight training than with
any other form of exercise. The versatility of bodyweight
training will allow you to perform an almost infinite number
of exercises and you will be able to perform them virtually
anywhere at any time!
 Functional Fitness

When you perform bodyweight exercises you are moving in the

real world. You are not confined to a machine which limits
your range of motion or movement pattern. Bodyweight
training provides real world stability, which will make you
more functionally fit and strong. Bodyweight training also
provides more stability and balance than when training with
weights.
 Injury Prevention

Injuries when using weights are pretty common. This is often

due to muscular imbalance, where some muscles are
overworked while others are neglected. Often the kinetic
chain at the back of the body ends up much weaker than the
chest, biceps and thighs at the front of the body. But
bodyweight training works the whole body, back and front,
all of your muscles get stronger, moving and stabilizing
together. This makes you far less prone to injury.
program Structure
This program is designed to build a foundation of fitness from which
to create maximum aerobic and anaerobic capacity. In order to do
what we focus on three key areas:

Strength Endurance Power

Strength Phase One

Weeks 1-6

Power Phase One

Weeks 7-12

Endurance Phase
Weeks 13-18

Strength / Power Phase Two

Weeks 19-24

Beast Overload
Weeks 25-26
1

LEVEL 1

DAY 1 DAY 2
Sissy Squat Push Ups
20 / 20 / 20 / 20 / 20 30 / 25 / 20 / 20 /15
Box Jumps Dips
1 minute Failure
Wall Sit Push Ups
Failure Failure
Wind Sprints Hover Push Ups
400 yards for time. I minute
Wind sprints
DAY 3 400 yards for time

Inverted Row
20 / 15 / 15 / 10/ 10 DAY 4
Pull Ups:
Active Rest Day
3 x Failure
3 Mile Jog
Slow Negative Pull Ups (10 second
negative):
3x5
HIIT Field Sprint
2 min warm-up,
20 on/10
off x 8
2 min warm-down
bodyweight beast
2

LEVEL 1

DAY 5 DAY 6
Skips Suicides
50 Reps 20 Reps
Push Ups Jumping Jacks
50 Reps 20 Reps
Mountain Climbers Push Ups
50 Reps 20 Reps
Body Weight Squats Skipping
50 Reps 50 Skips
Lunges Lateral Jumps
50 Reps (25 each leg) 15 Reps
Jumping Jacks
50 Reps
DAY 8
DAY 7 Sissy Squat
20 / 20 / 20 / 20
Complete Rest Day
Box Jumps
Prepare for next workout
1 minute
Wall Sit
Failure
Wind Sprints
400 yards for time
bodyweight beast
3

LEVEL 1

DAY 9 DAY 10
Push Ups Inverted Row
30 / 25 / 25 / 25 / 20 20 / 20 / 15 /10 / 10
Floor Flyes Pull Ups
12 / 12 / 12 3 x Failure
Push Ups Pull Up Top Position Hold
Failure 1 x Failure
Hover Push Ups HIIT Field Sprint
I minute 2 min warm-up
Wind Sprints 20 on/10 off x 8
400 yards for time 2 min warm-down

DAY 11 DAY 12

Active Rest Day Skips

3 Mile Jog 55 Reps
Push Ups
55 Reps
Mountain Climbers
55 Reps
Body Weight Squats
55 Reps
Lunges
bodyweight beast

50 Reps (25 each leg)

Jumping Jacks
55 Reps

Repeat 2x (5 min rest)

4

LEVEL 1

DAY 13 DAY 14
Suicides Active Rest Day
20 Reps 3 Mile Jog
Jumping Jacks
20 Reps
Push Ups DAY 16
20 Reps
Skipping Push Ups
50 Reps 100 reps
Lateral Jumps Floor Flyes
15 Reps 12 / 12 / 12
Push Ups
Repeat 3x (45 sec rest) Failure
Hover Push Ups
I minute
DAY 15 Wind Sprints
Sissy Squat 400 yards - try to beat your time!
30 / 30 / 25 / 25
Box Jumps DAY 17
1 minute Inverted Row
Wall Sit 25 / 20 / 15 / 15
Failure Pull Ups
Burpees 3 x Failure
15 / 15 / 15 Pull Up Top Position Hold
bodyweight beast

Failure
HIIT Field Sprint
2 min warm-up
20 on / 10 off x 8
2 min warm-down
5

LEVEL 1

DAY 18 DAY 19
Active Rest Day Skips
3 Mile Jog 60 Reps
Push Ups
60 Reps
DAY 20 Mountain Climbers
60 Reps
Suicides Body Weight Squats
20 reps 60 Reps
Jumping Jumps Lunges
20 Reps 60 Reps (30 each leg)
Push Ups Jumping Jacks
20 Reps 60 Reps
Skipping
50 skips Repeat 2x (5 min rest)
Lateral Jumps
15 Reps DAY 22
Repeat 4x (1 min rest) Suicides
20 reps
Jumping Jumps
DAY 21 20 Reps
Active Rest Day Push Ups
3 Mile Jog 20 Reps
bodyweight beast

Skipping
50 skips
Lateral Jumps
15 Reps

Repeat 4x (1 min rest)

6

LEVEL 1

DAY 23 DAY 24
Sissy Squat Push Ups
30 / 30 / 30 / 30 30 / 38 / 26 / 24 / 22 / 20
Box Jumps Push Ups
1 minute Failure
Wall Sit Hover Push Ups
Failure I minute
Wind Sprints Jog
400 yards - try to beat your 1 mile
previous time!

DAY 27
DAY 25
Skips
Inverted Row
65 Reps
30 / 25 / 20 / 20
Push Ups
Inverted Row
65 Reps
Top Hold x Failure
Mountain Climbers
Pull Ups
65 Reps
3 x Failure
Bodyweight Squats
Pull Ups
65 Reps
Top Hold x Failure
Lunges
HIIT Field Sprint
60 Reps (30 each leg)
2 min warm-up
Jumping Jacks
bodyweight beast

20 on/10 off x 8
65 Reps
2 min warm-down
DAY 26 repeat 2x, 5 min rest
Active Rest Day
3 Mile Jog
7

LEVEL 1

DAY 28 DAY 29
Suicides Rest Day
20 Reps recover and prepare for next
Push Ups workout
20 Reps
Skipping DAY 30
50 Reps
Lateral Jumps Push Ups
15 Reps 40 / 35 / 30 / 25
Floor Flies
repeat 5x, 1 min rest 15 / 5 / 15
Hover Push Ups
DAY 31 I minute
Burpees
Inverted Rows
15 / 15 / 15
100 reps
Pull Ups
DAY 32
50 reps
Chin Ups Rest Day
3 x Failure 3 Mile Jog
HIIT Field Sprint
2 min warm-up
20 on/10 off x 8
2 min warm-down
bodyweight beast
8

LEVEL 1

DAY 33 DAY 34
Skips Suicides
70 Reps 20 reps
Push Ups Jumping Jumps
70 Reps 20 Reps
Mountain Climbers Push Ups
70 Reps 20 Reps
Lunges Skipping
70 Reps (35 each leg) 50 skips
Jumping Jacks Lateral Jumps
70 Reps 15 Reps

repeat 2x, 5 min rest repeat 5x, 45 sec rest

9

DAY 35 - 41
In t his week, yo u a r e g o i n g t o t a k e t i m e o f f
o f t he intense p r o g r a m a n d r ec o v e r .

T h e only exercis e s y o u s h o u l d d o a r e s o m e
l i g h t cardio, sp o r t s , o r h i k i n g.

bodyweight beast
10

LEVEL 2

DAY 42 DAY 44
Handstand Push Ups Kneeling Squat Jump
5 sets of 5 reps, 30 second rest 5 x 5 reps | 30 Second Rest
Plyo Deadlift Wall Sit
5 sets of 10 reps | 30 second 3 minutes
rest Reverse Lunges
Lateral Speed Skaters 3 x 15 reps each leg
5 x 15 reps each side | 30 second Overhead Soccer Throw
rest 15 Reps
Med Ball Overhead Throw Medicine Ball Slam
5 reps 60 seconds

DAY 43 DAY 45
This is a HIIT circuit. Do each Push Ups
exercise for 30 seconds, then rest 10 Reps
15 seconds before going to the next Bodyweight Squats
exercise. Repeat 2x. 10 Reps
Sit Ups
Jumping Jacks 10 Reps
Jump Squats Jumping Jacks
Reverse Lunge with Jump 25 Reps
High Knees Box Jumps
Repeater Knees 25 Reps
bodyweight beast

Heel Tap Jumps Burpees

25 Reps
11

LEVEL 2

DAY 46 DAY 47
Hindu Push Ups Active Rest Day
5 x 15 reps | 30 Second Rest 90 Minute Power Walk
Box Jumps
30 seconds
Medicine Ball Chest Pass DAY 48
15 reps
Push Ups Complete rest day
100 reps | < than 4 sets Prepare for next workout

DAY 49 DAY 50
Handstand Push Ups This is a HIIT circuit. Do each
5 sets of 5 reps | 30 Second Rest exercise for 30 seconds, then rest
Plyo Deadlift 15 seconds before going to the next
5 sets of 10 reps | 30 Second Rest exercise. Repeat 2x.
Lateral Speed Skaters
5 x 15 reps each side | 30 Second Jumping Jacks
Rest Jump Squats
Med Ball Overhead Throw Reverse Lunge with Jump
15 reps High Knees
Repeater Knees
Heel Tap Jumps
bodyweight beast
12

LEVEL 2

DAY 51 DAY 52
Hindu Push Ups Push Ups
5 x 15 reps | 30 Second Rest 10 Reps
Box Jumps Bodyweight Squats
30 seconds 10 Reps
Medicine Ball Chest Pass Sit Ups
15 Reps 10 Reps
Push Ups Jumping Jacks
100 reps | < 4 Sets 25 Reps
Box Jumps
25 Reps
DAY 53 Burpees
25 Reps
Kneeling Squat Jump Walking Lunges
5 x 5 reps | 30 Second Rest 25 Reps
Wall Sit
3 minutes REPEAT 3X, REST LITTLE
Reverse Lunges
3 x 15 reps each leg DAY 54
Overhead Soccer Throw
Active Rest Day
15 Reps
90 Minute Power Walk
Medicine Ball Slam
60 seconds
DAY 55
bodyweight beast

Complete Rest
Prepare for the next workout
13

LEVEL 2

DAY 56 DAY 57
Kneeling Squat Jump Push Ups
5 x 10 reps | 30 Second Rest 10 Reps
Wall Sit Body Weight Squats
4 minutes 10 Reps
Reverse Lunges Sit Ups
3 x 15 reps each leg 10 Reps
Overhead Soccer Throw Jumping Jacks
25 Reps 25 Reps
Medicine Ball Slam Box Jumps
60 seconds 25 Reps
Burpees
25 Reps
DAY 58
Hindu Push Ups REPEAT 3X, REST AS LITTLE AS
5 x 20 reps | 30 Second Rest POSSIBLE
Box Jumps
30 seconds DAY 59
Medicine Ball Chest Pass
25 Reps Active Rest Day
Push Ups 90 Minute Power Walk
100 reps | < 3 Sets
DAY 60
bodyweight beast

Complete Rest
Prepare for the next workout
14

LEVEL 2

DAY 61 DAY 62
Handstand Push Ups This is a HIIT circuit. Do each
5 sets of 10 reps exercise for 30 seconds, then
Plyo Deadlift rest 15 seconds before going to
5 sets of 15 reps the next. Rest 1 minute between
Lateral Speed Skaters circuits and complete 4 total.
5 x 20 reps each side
Med Ball Overhead Throw Jumping Jacks
25 reps Jump Squats
Reverse Lunge with Jump
High Knees
DAY 64
Split Jumps
Push Ups Repeater Knees
10 Reps Heel Tap Jumps
Body Weight Squats
10 Reps DAY 63
Sit Ups
10 Reps Hindu Push Ups
Jumping Jacks 5 sets of 15 reps
25 Reps Box Jumps
Box Jumps 30 Seconds
25 Reps Medicine Ball Chest Pass
Burpees 15 Reps
25 Reps Push Ups
bodyweight beast

100 Reps | < 3 Sets

REPEAT 3X, REST AS LITTLE AS
POSSIBLE
15

LEVEL 2

DAY 66
DAY 65
Active Rest Day
Kneeling Squat Jump
90 Minute Power Walk
5 x 10 reps
Wall Sit
3 minutes DAY 67
Reverse Lunges
Complete Rest
3 x 15 reps each leg
Prepare for the next workout
Overhead Soccer Throw
30 Reps
Medicine Ball Slam
60 seconds DAY 69
Push Ups
DAY 68 10 Reps
Body Weight Squats
This is a HIIT circuit. Do each 10 Reps
exercise for 30 seconds, then rest Sit Ups
15 seconds before going to the next. 10 Reps
Rest 1 minute between circuits and Jumping Jacks
complete 4 total. 25 Reps
Box Jumps
Jumping Jacks 25 Reps
Jump Squats Burpees
Reverse Lunge with Jump 25 Reps
High Knees
Split Jumps REPEAT 3X, REST AS LITTLE AS
Repeater Knees POSSIBLE
Heel Tap Jumps
16

LEVEL 2

DAY 71
DAY 70
Active Rest Day
Handstand Push Ups
90 Minute Power Walk
5 sets to failure
Plyo Deadlifts
5 Sets 15 Reps DAY 72
Lateral Speed Skaters
Complete Rest
5x20 reps each side
Prepare for the next workout
Med Ball Overhead Throw
30 Reps

DAY 74
DAY 73
This is a HIIT circuit. Do each
Hindu Push Ups exercise for 30 seconds, then
5 sets of 15 reps rest 15 seconds before going to
Box Jumps the next. Rest 1 minute between
30 Seconds circuits and complete 4 total.
Medicine Ball Chest Pass
15 Reps Jumping Jacks
Push Ups Jump Squats
100 Reps | < 4 Sets Reverse Lunge with Jump
High Knees
Split Jumps
Repeater Knees
Heel Tap Jumps
bodyweight beast
17

DAY 75-84
In t his week, yo u a r e g o i n g t o t a k e t i m e o f f
o f t he intense p r o g r a m a n d r ec o v e r .

T h e only exercis e s y o u s h o u l d d o a r e s o m e
l i g h t cardio, sp o r t s , o r h i k i n g.

bodyweight beast
18

LEVEL 3

DAY 85 DAY 86
Handstand Push Ups Mary WOD
5 sets of 10 reps 20min AMRAP
Plyo Deadlift Handstand Push-ups
5 sets of 15 reps 5 Reps
Lateral Speed Skaters Pistol Squats
5 x 20 reps each side 10 Reps
Med Ball Overhead Throw Pull-ups
30 reps 15 Reps

DAY 88 DAY 87
Hotel Room WOD
complete rest day
20min AMRAP
prepare for next workout
Handstand Push-ups
5 Reps
Air Squats DAY 90
10 Reps
Angie WOD
Sit Ups
for time
5 Reps
Pull Ups
100 Reps
DAY 89 Push Ups
CARDIO 100 Reps
bodyweight beast

60 minute run Air Squats

100 Reps
DAY 91
complete rest day
prepare for next workout
19

LEVEL 3

DAY 92 DAY 93
Kneeling Squat Jumps Mary WOD
5 sets of 10 reps 20min AMRAP
Wall Sit Handstand Push-ups
3 Minutes 5 Reps
Reverse Lunges Pistol Squats
3 x 20 reps each side 10 Reps
Overhead Soccer Throw Pull-ups
30 reps 15 Reps

DAY 95 DAY 94
Hotel Room WOD
complete rest day
20min AMRAP
prepare for next workout
Handstand Push-ups
5 Reps
Air Squats DAY 97
10 Reps
Angie WOD
Sit Ups
for time
5 Reps
Pull Ups
100 Reps
DAY 96 Push Ups
CARDIO 100 Reps
bodyweight beast

60 minute run Air Squats

100 Reps
DAY 98
complete rest day
prepare for next workout
20

LEVEL 3

DAY 99 DAY 100

Mary WOD complete rest day
20min AMRAP prepare for next workout
Handstand Push-ups
5 Reps
Pistol Squats DAY 103
10 Reps Angie WOD
Pull-ups Timed
15 Reps Pull Ups
100 Reps
DAY 101 Push Ups
100 Reps
Hotel Room WOD Sit Ups
20min AMRAP 100 Reps
Handstand Push-ups
5 Reps
Air Squats DAY 105
10 Reps
Kneeling Squat Jumps
Sit Ups
5 sets of 10 reps
5 Reps
Wall Sit
3 Minutes
DAY 102 Reverse Lunges
CARDIO 3 x 20 reps each side
bodyweight beast

60 minute run Overhead Soccer Throw

30 reps
DAY 104
complete rest day
prepare for next workout
21

LEVEL 3

DAY 106 DAY 107

Mary WOD complete rest day
20min AMRAP prepare for next workout
Handstand Push-ups
5 Reps
Pistol Squats DAY 110
10 Reps Angie WOD
Pull-ups Timed
15 Reps Pull Ups
100 Reps
DAY 108 Push Ups
100 Reps
Hotel Room WOD Sit Ups
20min AMRAP 100 Reps
Handstand Push-ups
5 Reps
Air Squats DAY 112
10 Reps
Hand Stand Push Ups
Sit Ups
5 sets of 10 reps
5 Reps
Plyo Deadlifts
5 sets of 15 reps
DAY 109 Lateral Speed Skaters
CARDIO 5 x 20 reps each side
bodyweight beast

60 minute run Med Ball Overhead Throw

30 reps
DAY 111
complete rest day
prepare for next workout
22

LEVEL 3

DAY 113 DAY 114

Mary WOD complete rest day
20min AMRAP prepare for next workout
Handstand Push-ups
5 Reps
Pistol Squats DAY 117
10 Reps Angie WOD
Pull-ups Timed
15 Reps Pull Ups
100 Reps
DAY 115 Push Ups
100 Reps
Hotel Room WOD Sit Ups
20min AMRAP 100 Reps
Handstand Push-ups
5 Reps
Air Squats DAY 119
10 Reps
Kneeling Squat Jumps
Sit Ups
5 sets of 10 reps
5 Reps
Wall Sit
3 Minutes
DAY 116 Reverse Lunges
CARDIO 3 x 20 reps each side
bodyweight beast

60 minute run Overhead Soccer Throw

30 reps
DAY 118
complete rest day
prepare for next workout
23

DAY 120-126
In t his week, yo u a r e g o i n g t o t a k e t i m e o f f
o f t he intense p r o g r a m a n d r ec o v e r .

T h e only exercis e s y o u s h o u l d d o a r e s o m e
l i g h t cardio, sp o r t s , o r h i k i n g.

bodyweight beast
24

LEVEL 4

DAY 127 DAY 128

Sissy Squat Push Ups
20 / 20 / 20 / 20 / 20 30 / 25 / 20 / 20 / 15
Box Jumps Dips
1 minute Failure
Wall Sit Push Ups
Failure Failure
Rucking Wind Sprints
60-minute with 50-pound bag 400 yards for time.

DAY 129
DAY 132
Inverted Row
20 / 20 / 20 / 20 / 20 Suicides
Pull Ups 20 Reps
Failure Jumping Jacks
Slow Negative Pull Ups 20 Reps
3x5 Push Ups
HIIT Field Sprint 20 Reps
2 min warm up Skipping
20 on/10 off x 8 50 Skips
2 min warm-down Lateral Jumps
15 Reps
DAY 130
bodyweight beast

cardio REPEAT 3X, 1 minute rest

3 mile jog
DAY 133
complete rest day
25

LEVEL 4

DAY 127 DAY 128

Sissy Squat Push Ups
20 / 20 / 20 / 20 / 20 30 / 25 / 20 / 20 / 15
Box Jumps Dips
1 minute Failure
Wall Sit Push Ups
Failure Failure
Rucking Wind Sprints
60-minute with 50-pound bag 400 yards for time.

DAY 129
DAY 132
Inverted Row
20 / 20 / 20 / 20 / 20 Suicides
Pull Ups 20 Reps
Failure Jumping Jacks
Slow Negative Pull Ups 20 Reps
3x5 Push Ups
HIIT Field Sprint 20 Reps
2 min warm up Skipping
20 on/10 off x 8 50 Skips
2 min warm-down Lateral Jumps
15 Reps
DAY 130-131
bodyweight beast

cardio REPEAT 3X, 1 minute rest

3 mile jog
DAY 133
complete rest day
26

LEVEL 4

DAY 134 DAY 135

Sissy Squat Push Ups
20 / 20 / 20 / 20 / 20 30 / 25 / 20 / 20 / 15
Box Jumps Dips
1 minute Failure
Wall Sit Push Ups
Failure Failure
Rucking Wind Sprints
60-minute with 50-pound bag 400 yards for time.

DAY 136
DAY 138
Inverted Row
20 / 20 / 20 / 20 / 20 Skips
Pull Ups 55 Reps
3xFailure Push Ups
Slow Negative Pull Ups 55 Reps
3x5 Mountain Climbers
HIIT Field Sprint 55 Reps
2 min warm up Lunges
20 on/10 off x 8 50 Reps (25 each leg)
2 min warm-down Jumping Jacks
55 Reps
DAY 137
bodyweight beast

REPEAT 2x
cardio
3 mile jog
27

LEVEL 4

DAY 139 DAY 140

Suicides cardio
20 Reps 3 mile jog
Jumping Jacks
20 Reps DAY 142
Push Ups
20 Reps Push Ups
Skipping 100 Reps | As few sets as
50 Skips possible
Floor Flyes
Lateral Jumps
12/12/12
15 Reps
Push Ups
Failure
REPEAT 3X, 1 minute rest between
Hover Push Ups
1 Minute
DAY 141
Sissy Squat DAY 143
30/30/25/25 Inverted Row
Box Jumps 25/20/15/15
1 minute Pull Ups
Wall Sit 3xFailure
Failure
Pull Up Top Position Hold
Rucking
1xFailure
60-minute with 50-pound bag
bodyweight beast

HIIT Field Sprint

2 min warm up
DAY 144 20 on/10 off x 8
cardio 2 min warm-down
3 mile jog
28

LEVEL 4

DAY 145 DAY 147

Skips cardio
60 Reps 3 mile jog
Push Ups
60 Reps DAY 148
Mountain Climbers
60 Reps Sissy Squat
Lunges 30/30/30/30
60 Reps (30 each leg) Box Jumps
1 minute
Jumping Jacks
Wall Sit
60 Reps
Failure
Burpees
REPEAT 2x
15/15/15

DAY 146
Suicides DAY 149
20 Reps Push Ups
Jumping Jacks 30 / 28 / 26 / 24 / 22 / 20 / Failure
20 Reps Hover Push Ups
Push Ups Failure
20 Reps
Jog
Skipping
1 Mile
50 Skips
bodyweight beast

Lateral Jumps
15 Reps

REPEAT 3X, 1 minute rest between

29

LEVEL 4

DAY 150 DAY 151

Inverted Row cardio
30/25/20/20 3 mile jog
Pull Ups
3xFailure DAY 153
Pull Up Top Position Hold
1xFailure Suicides
HIIT Field Sprint 20 Reps
2 min warm up Jumping Jacks
20 Reps
20 on/10 off x 8
Push Ups
2 min warm-down
20 Reps
Skipping
50 Skips
Lateral Jumps
DAY 152 15 Reps
Skips
REPEAT 5X, 45 minute rest
65 Reps
between
Push Ups
65 Reps
Mountain Climbers DAY 154
65 Reps complete rest day
Lunges
60 Reps (30 each leg)
bodyweight beast

Jumping Jacks
65 Reps

REPEAT 2x
30

LEVEL 4

DAY 155 DAY 156

Sissy Squat Push Ups
100 Reps in the fewest sets 40/35/30/25
Box Jumps Floor Flyes
1 minute 15/5/15
Wall Sit Hover Push Ups
Failure 1 Minute
Wind Sprints Burpees
600 yards for time 15/15/15

DAY 157
DAY 159
Inverted Row
100 Reps in the fewest sets Skips
Pull Ups 70 Reps
50 Reps in the fewest sets Push Ups
Chin Ups 70 Reps
3xFailure Mountain Climbers
HIIT Field Sprint 70 Reps
2 min warm up Lunges
20 on/10 off x 8 70 Reps (35 each leg)
2 min warm-down Jumping Jacks
70 Reps
DAY 158
bodyweight beast

REPEAT 2x
cardio
3 mile jog
31

DAY 160-167
In t his week, yo u a r e g o i n g t o t a k e t i m e o f f

o f t he intense p r o g r a m a n d r ec o v e r .

T h e only exercis e s y o u s h o u l d d o a r e s o m e
l i g h t cardio, sp o r t s , o r h i k i n g.

bodyweight beast
32

BEAST TEST

DAY 170 DAY 172

Reverse Pyramid WOD for Time “10 to 1” WOD

Do each exercise for 1 set before Round 1 will be 10 burpees and 1

moving on to the next set! pull-up, and so on.
For time:
Sit Ups
50/40/30/20/10 10-9-8-7-6-5-4-3-2-1 Burpees
Push Ups 1-2-3-4-5-6-7-8-9-10 Pull-ups
50/40/30/20/10
Pull Ups
50/40/30/20/10 DAY 173
Bench Dips
30/30/20/10/10 complete rest day
prepare for next workout

DAY 171
complete rest day
prepare for next workout
bodyweight beast
33

BEAST TEST

DAY 174 DAY 176

Xtreme Tabata WOD Pull Ups
20 Reps
32 intervals of 20 seconds of Push Ups
work 30 Reps
and 10 seconds of rest. Each Sit Ups
movement 40 Reps
has 8 rounds. Air Squats
50 Reps
Tabata Pull-ups
Tabata Push-ups REPEAT 5x | Rest 3 min between
Tabata Sit-ups
Tabata Air Squats
DAY 177
DAY 175 complete rest day
prepare for next workout
complete rest day
prepare for next workout
DAY 179
DAY 178 complete rest day
prepare for next workout
Murph Hero Workout
With 20lb Vest
bodyweight beast

Timed Workout
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
34

FINAL CHALLENGE

ARE YOU A BEAST?

HERE IS YOUR FINAL CHALLENGE

TIMED RUN
1.5 MILES
MAX PUSH UPS
NO MORE THAN 5 SECOND PAUSE!
MAX PULL UPS
STRICT FORM; NO KIPPING!
MAX WALL SIT
FAILURE

bodyweight beast
35

EXERCISE GUIDE
FLOOR FLYES
Lay on your back with your knees bent and
feet planted on the ground. Grab dumbbells
or hold nothing, and slowly begin contracting
your chest as you bring your arms together
at the top

LATERAL SPEED SKATERS

Get into an athletic position and begin
jumping horizontally from one leg to
another, exploding with each jump and
getting as much distance as comfortably
possible.

PULL UPS
grab the bar at shoulder width, and pull your
bodyweight up until your chin is over the bar.
Then, lower yourself slowly.

PISTOL SQUATS
squat on one leg while the other leg is out in
front of you for balance, try to go as low as
you can, and then stand back up to complete
the rep.
36

EXERCISE GUIDE
SISSY SQUAT
Get on your toes and slowly bend your knees
forward stretching out your quads. Lean
back as far as you can and then bring your
body back up to complete the rep.

SUICIDES
place cones or indicators at the 10, 20, 30,
and 40-yard lines. sprint to the 10 yard line
and back, then to the 20 and back, 30 and
back, 40 and back, and then work your way
back down by going 30 and back, 20 and back,
to 10 and back,

PLYO DEADLIFTS
Stand on one leg with your knee slightly bent
and lock it into position. Slowly bring your
other leg back while bringing the rest of
your body forward reaching towards the
ground. Bring your body back up to complete
rep.

KNEELING SQUAT JUMP

start on your knees and explode up to your
legs, landing in a squatting position and
stand up. Get back onto your knees to
complete the rep.
37

EXERCISE GUIDE
HINDU PUSH UPS
Start on all fours with your butt up in the
air. Slowly lower your chest towards the
ground until your chest and your hips are
parallel. Then, keep your hips down and
start straightening your arms and raising
your chest.
BOX JUMPS
get a box or find a raised surface that you
can comfortably jump on. Bend your knees
and explode into a jump on to the object.
land on both legs as lightly as possible, then
drop back down to complete. the rep.

INVERTED ROW
Go under a bar or surface that you can go
under like a table. Grab the edge and
straighten out your body. Then, pull your
chest up towards the object and back down
to complete the rep, focusing on your lats.

MOUNTAIN CLIMBERS
Get on all fours and begin alternating your
legs going up towards your chest and down.
This should target most of your muscles
including the core, legs, and chest.
38

EXERCISE GUIDE
LUNGES
step forward with one leg while keeping the
other one in place. Squat down towards the
frontward leg, then stand back up and
return to standing on both legs to complete
the rep.

PUSH UPS
get on all fours and make sure your chest is
parallel with the ground. have your hands
around shoulder-width apart and begin
lowering your chest towards the ground.
Then, push your chest back up to complete the
rep.

LATERAL JUMPS
find any stationary object that you can
comfortably jump over. Stand perpendicular
to the object and begin jumping back and
forth over it.

RUCKING
have a weighted object on your back and
walk with your body as straight as you can.
39

EXERCISE GUIDE
AIR SQUATS
stand with your feet shoulder-width apart.
While keeping your chest straight and core
tight, start squatting down until you break a
90-degree angle with your legs. then, stand
back up to complete the rep.

SIT UPS
lay on your back with your knees bent and
feet planted. without raising your legs, begin
raising your chest towards your legs until
you contract your core. then, lower back
down slowly to complete the rep.

WALL SIT
sit with your body leaning against a wall and
keep your back against the wall and legs
straight. this should target your core and
leg muscles.

REVERSE LUNGES
lunge with your leg going back behind you
instead of forward in front of you. all other
instructions should be the same but this will
target other sections of your leg muscles.
40

EXERCISE GUIDE
SPLIT JUMPS
jump up and spread your legs out next to you.
be sure to explode into the jump and raise
your legs as much as comfortably possible -
it may not be possible to complete the full
split.

REPEATER KNEES
stand with your leg slightly behind you then
explode your leg up in front of you, targeting
your core and leg muscles. alternate after
finishing the rep count per side.

MEDICINE BALL PASS

grab a medicine ball and find a well
structured or padded wall. Bring the ball to
your chest and push it out in front of you
towards the wall and let it bounce off and
hit the ground, repeat to complete the reps.

MEDICINE BALL OH PASS

grab a medicine ball and find a well
structured or padded wall. bring the ball to
your chest and raise it over your head while
stepping forward. throw the ball out in
front of you and let it hit the wall and the
ground. repeat to complete the reps.
40

EXERCISE GUIDE
MARY WOD
jump up and spread your legs out next to you.
be sure to explode into the jump and raise
your legs as much as comfortably possible -
it may not be possible to complete the full
split.

REPEATER KNEES
stand with your leg slightly behind you then
explode your leg up in front of you, targeting
your core and leg muscles. alternate after
finishing the rep count per side.

MEDICINE BALL PASS

grab a medicine ball and find a well
structured or padded wall. Bring the ball to
your chest and push it out in front of you
towards the wall and let it bounce off and
hit the ground, repeat to complete the reps.

MEDICINE BALL OH PASS

grab a medicine ball and find a well
structured or padded wall. bring the ball to
your chest and raise it over your head while
stepping forward. throw the ball out in
front of you and let it hit the wall and the
ground. repeat to complete the reps.
41

WOD EXPLANATION
WHAT IS A WOD?
a wod is a circuit based on crossfit fundamentals. they are
straightforward circuits that aim to target your entire muscular system
as well as your cardiovascular and central nervous system.

MARY WOD
As many rounds as possible:
- 5 handstand push ups
- 10 pistol squats
- 15 pull ups

HOTEL ROOM WOD

- 8o sit ups
- 70 air squats
- 60 mountain climbers
- 50 burpees
- 40 jump squats
- 30 hollow rocks
- 20 hand-release push ups
- 10 chair dips

ANGIE WOD
for time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 air squats