The Progressive Athlete

Written Workouts:

High-rep workouts:

"50/30"

50 air squats
30 push-ups
50 lunges
30 kipping pull-ups
50 squat jumps
30 dips
50 step ups
30 Bar shoulder press (65 lbs)
50 1 leg front squat (pistols) 25 reps ea leg
30 ball pikes

"Hellish Hundred"

100 Full kettlebell swings
100 jumping pull-ups
100 slam ball
100 KB squat and press (elbows to knees)
100 push-ups
100 lunges

Do each exercise until a break is needed or form is lost, then move to the next exercise.
Keep rotating through until complete

"Count Up"

10 pull-ups
20 Full KB swings
30 Box jumps
40 Gymnastic push-ups
50 sit-ups
60 burpees
10 pull-ups

"Long Time Gone"- Timed Workout

For 5 minutes use these three exercises. When you need a break or lose form move to the next exercise and continue the rotation for the full 5 minutes:

Full KB swing (35-45lbs)
Push-ups
TRX body weight rows

For 4 minutes use the following three exercises. Move through them as needed, contuniously for the full 4 minutes:

KB bicep curl (35-45 lbs)
Box jumps
TRX treicep extensions)

For 3 minutes use the following exercises:

KB one arm upright row (35-45lbs)
Slam ball
Squat jumps

For 2 minutes use the following exercises:

KB jump swings (35-45lbs)
Lunge jumps
KB shoulder press (one 45 lb kettlebell)

For 1 minute use the following exercises (it's okay if you don't need a break and don't do all of them):

Burpees
Jump rope double unders
KB front squat (45lbs)

"Frickin 50"

50 squat jumps
50 Sandbag cleans (45lbs)
50 Ball pikes
50 Tricep push-ups
50 Box jumps
50 Ball slams
50 Shoulder press (25lbs)
50 Jumping pull-ups
50 Ab Layouts

"Trouble"- 3 rounds

50 Jump rope double unders
40 Full KB swings (35lbs)
30 Burpees
20 Thrusters (90 lbs)
10 Dips

Count Up/Down workouts:

"Hack it"

5-4-3-2-1 reps of the following:

5 65lb bar high pull
5 65lb bar power clean
5 65lb bar thruster from back
5 65lb bar good morning
5 65lb bar bent over row

"Forever 10's"

10-9-8-7-6-5-4-3-2-1 reps of the following:

Deadlift - 1.5x body weight
TRX pushups (or feet on ball)
2 kettlebell snatch 25-35lbs

Record Time.

"Time-out"

10-9-8-7-6-5-4-3-2-1 reps of the following:

Front squat with 2 kettlebells in rack position (25-35lbs)
Ring dips
Split jerk 85lbs

Record Time.

"The Beast"

1-2-3-4-5-6-7-8-9-10... then back to zero.

Sumo deadlift highpull - 90lbs
Push press - 90lbs
Kipping pullups

Once you finish the final 10 reps, take a two minute break then work your way back to zero.

21/15/9 and 15/12/10 workouts:

"Sick and Twisted" - 21/15/9

21 push-up into jumping pull-up
21 Push Jerk 85lbs
21 Front squat 85lbs
21 Full KB swing 45lbs
21 dips
Complete 6 rounds of Rowing tabata and record time

Do 15 reps of all exercises then 6 rounds of rowing tabatas and record time

Do 9 reps of all exercises then 6 rounds of rowing tabatas and record time

"The Finisher" - 20/15/12

20 Kettlebell jump swings
15 TRX or ring dips
12 burpees
15 Kettlebell jump swings
12 TRX or ring dips
10 burpees
12 Kettlebell jump swings
10 TRX or ring dips
8 burpees

Record time.

"The A-Train" - 20/15/12

20 straight leg deadlift 100lbs
15 Jumping pull-ups
12 KB shoulder press (both arms) 25-35lbs
15 Deadlift 100lbs
10 jumping pull ups
8 KB shoulder press
10 deadlift
8 jumping pull ups
6 KB shoulder press

Record time.

"Hump Day" - 21/15/9

21 push up into jumping pull up
21 KB swing-flip catch in squat 45lbs
21 DB Thrusters 35lbs
15 of ea exercise
9 of ea exercise

Record time.

"The Fanito" - 20/15/12

20 KB one arm upright row 45lbs RIGHT ARM
20 KB one arm upright row 45lbs LEFT ARM
20 (total) lunge jumps
20 bench donkey kicks
15 of each exercise
10 of each exercise

Record time.

"The Basic" - 30/25/30

35 squats
20 tricep push-ups
30 full KB swings
30 Squats
15 tricep push-ups
25 full KB swings
25 Squats
10 tricep push-ups
20 full KB swings

Record time.

"Thrasher" - 30/20/10

30 85lbs thrusters
30 burpees
30 115lb back squats
20 Thrusters
20 burpees
20 back squats
10 thrusters
10 burpees
10 back squat

Record time.

"Hard Days"

21- 85lb thrusters
21- burpees
21- side box jumps
21- wall ball
30 double unders jump rope
15- 85lb thrusters
15- burpees
15- side box jumps
15- wall ball
25 double unders
9- 85lb thrusters
9- burpees
9- side box jumps
9- wall ball
20 double unders

Record Time.

Running and Rowing workouts:

"No Joke" - while wearing a 20lb weight vest:

20 Air squats
20 push-ups
20 one leg squats
run 400 meters
20 overhead squats with the bar
20 rotating push-ups
20 one leg squat on balance board
run 400 meters
20 squat jumps
20 Stagger stance push-ups
20 one leg jumping squats
run 400 meters

"Down Stream"

Row 400 meters
10 full KB swings (45lbs)
10 Push-ups feet up
10 Squat juimps
1 Minute rest
Repeat as fast as you can for 5 Rounds

"Track me"

Run 800 meters
30 Wall Ball
Repeat 3 rounds

"Wolf"

Run 400 meters
25 KB upright row (35 lbs)
45 KB Squat and Press (45lbs)
Repeat for 5 rounds

"Rest"

Row 200 meters
50 Ab Layouts
Row 400 Meters
50 Ab Layouts
Row 600 Meters
50 Ab Layouts
Row 800 Meters
50 Ab Layouts
Row 1000 Meters
50 Ab Layouts

Strength and Technique workouts:

"Drill it" - transfer work

Snatch from the floor 65lbs-85lbs, come back up, then do an overhead squat. Take bar from overhead squat back down to hang position. Hang power snatch, come up and overhead squat, for 5 reps.

Clean 85-95lbs from floor come up and then do a front squat. Take bar from front squat back down to hang position. Now perform a hang power clean come up and front squat, for 5 reps.

Push press 85lbs, back down to chest and then push jerk, then back down to chest and finish with a split jerk. Do this for 5 reps.

"Just Heavy" - Deadlifts

One set of 10 at 50% max weight
One set of 8 at 60% max (add 10-20lbs each side)
One set of 6 at 70% max (add an additional 10-20lbs ea side)
Two sets of 4 at 80%
Three sets of 4 at 90%

"Boy oh Boy" - Back squats and benchpress

6 back squats (weight should be at about 80%)
6 Bench Press (weight should be again at about 80%)
10 Knees to elbows
Repeat 7 Rounds