BRUTAL BASICS

Prisoner Squats x 30 seconds

Push-ups x 30 seconds
Rest x 30seconds

R EPEAT THIS PATTERN FOR A TOTAL OF 5 ROUNDS .

 RACE TO 100 BURPEES
AS THE NAME IMPLIES , START A TIMER AND STOP IT ONCE
YOU HAVE COMPLETED 100 FULL BURPEES .
 PUSH-UP MADNESS
Wide Grip Push-ups x 12 reps
Push-ups x 9 reps
Diamond Push-ups x 6 reps
Clap Push-ups x 3 reps

R EST FOR UP TO 2 MINUTES AND REPEAT FOR A TOTAL OF

3 TIMES .
 AIR BORN INSANITY
Burpee x 2 reps
Jump Squat x 2 reps
Clap Push-up x 2 reps

C OMPLETE AS MANY ROUNDS AS POSSIBLE IN 10

MINUTES .
 ISOMETRIC KILLER
Wall Handstand x 30 seconds
Plank x 30 seconds
Rest x 30 seconds

R EPEAT THIS PATTERN FOR A TOTAL OF 5 ROUNDS .

 POSTERIOR POWER
Glute Bridge x 10
Superman Raise x 10
Deep Squat x 10

R EPEAT THIS CIRCUIT 4 TIMES WITH MINIMAL REST

BETWEEN EACH .
 PULLING MADNESS
Inverted Row x 50 total reps
Chin-up x 40 total reps
Pull-up x 30 total reps
Dead Hang x 2 total minutes

R EST AS NEEDED . J UST FINISH THE REPS PRESCRIBED

ABOVE .
 TRICEP TORTURE
Diamond Push-up x 30 seconds
Dips x 30 seconds
Bodyweight Tricep Extensions x 30 seconds
Rest 60 seconds

R EPEAT THE PATTERN ABOVE FOR A TOTAL OF 5 ROUNDS .

 . SLOW STRENGTH PUSH-UPS
Each push-up will take 20 seconds to complete.
5 seconds hold at the top
5 seconds lowering
5 seconds at the bottom (1 inch from the floor)
5 seconds rising to the top.

C OMPLETE AS MANY AS POSSIBLE IN 10 MINUTES .

 CRAWL SPRINT
Bear Crawl x 25 meters
Sprint Back x 25 meters

C OMPLETE AS MANY ROUND AS POSSIBLE IN 15 MINUTES .

 GASSERS
Set up cones at 10 meters, 20 meters, 30 meters, 40 meters and 50 meters.

Sprint to the first cone, then back to the start line.

Immediately sprint to the second cone and back to the start line.
Then to the third cone and back.
Forth cone and back.
Finally to the fifth cone and back.

T HIS IS ONE GIANT SET . R EST 2 MINUTES AND REPEAT 3

TIMES TOTAL .
 BOXER STYLE
Burpees x 10 reps
Simulated Jump Rope x 100 reps

If you have access to a jump rope, perform 100 rope turns each round. If
you do not have access to a rope, simulate the motion alternate foot hopping
as if you were jumping rope.

C OMPLETE 10 ROUNDS FOR A TOTAL OF 1000 ROPE

TURNS AND 100 BURPEES .
 JUMPING POWER
Box Jump x 2
Broad Jump x 4
Squat Jump x 8
Rest 60 seconds

R EPEAT FOR A TOTAL OF 5 ROUNDS .

 BASICS LADDER
Push-ups x 10,9,8,7,6,5,4,3,2,1
Squats x 10,9,8,7,6,5,4,3,2,1
Dips x 10,9,8,7,6,5,4,3,2,1
Pull-ups x 10,9,8,7,6,5,4,3,2,1

P ERFORM THESE IN WHICH EVER ORDER YOU CHOOSE . I F

YOU START WITH THE PULL - UPS FOR EXAMPLE YOU MUST
COMPLETE ALL THE PRESCRIBED REPS BEFORE GOING
ONTO THE NEXT EXERCISE .
 CORE CRUSHER
Mountain Climber x 30 seconds
Plank x 30 seconds
Double Crunch x 30 seconds
Hollow Hold x 30 seconds
Rest 60 seconds

R EPEAT FOR A TOTAL OF 3 TIMES

 FEEL THE BURN!
Wall Squat x 30 seconds
Squat x 30 reps

R EPEAT AS MANY TIMES AS POSSIBLE IN 10 MINUTES .

 DEATH BY BURPEE
Burpees x 1 rep, then 2 rep, then 3 rep up to 20 reps, then back down, 19
reps, 18 reps until you get back down to 1 again.

T HIS IS A TOTAL OF 400 REPS .

 FEEL LIKE A CLIMBER
Side to Side Pull-ups x 4 each side
Pull-up Hold x 10 seconds

R EPEAT AS MANY TIMES AS POSSIBLE IN 15 MINUTES

 HAND WALKS
Inch Worms x 5
Handstand Wall Walks x 3

R EPEAT FOR A TOTAL OF 4 TIMES .

 FIGHTERS FATIGUE
Shadow Box x 30 seconds
Sprawls x 30 seconds
Drop Steps x 30 seconds
Clinch Knees x 30 seconds
Shadow Box x 30 seconds

R EPEAT FOR 8 ROUNDS TOTAL .

 ANIMAL MADNESS
Bear Crawl x 20 seconds
Crab Walk x 20 seconds
Monkey Hops x 20 seconds
Rest 30 seconds

R EPEAT FOR A TOTAL OF 10 ROUNDS

 BURPEE SPRINTS
Sprint 20 meters
Burpee x 10 reps

R EPEAT FOR 10 ROUNDS TOTAL

 SPIDERMAN WORKOUT
Spiderman Push-up x 6 each side
Spiderman Crawl x 10 meters
Broad Jump x 5

R EPEAT FOR A TOTAL OF 5 ROUNDS

 SINGLES
Pistol Squat x 3 each leg
One arm push-up x 3 each arm

Complete the reps on the left side of your body before going onto the reps
for the right side of your body.

C OMPLETE FOR AS MANY ROUNDS AS POSSIBLE IN 10

MINUTES .
 BIG 500
Squat x 100
Burpee x 100
Push-up x 100
Pull-up x 100
Dip x 100

NO GUIDELINES , REST AS YOU NEED , PERFORM AS YOU

LIKE . J UST GET THE 500 REPS FINISHED .
 AROUND THE WORLD
Bulgarian Spilt Squat x 30 seconds
Thai Push-ups x 30 seconds
Russian Twists x 30 seconds
Rest 30 seconds

R EPEAT FOR A TOTAL OF 6 ROUNDS

 NO CRUNCHES IN SIGHT
Flutter kicks x 50
Mountain Climber x 50

R EST AS LITTLE AS POSSIBLE . R EPEAT FOR A TOTAL OF

10 ROUNDS
 BOXERS ENDURANCE
Jab Cross x 60 seconds
Alternating Uppercuts x 60 seconds
Alternating Hooks x 60 seconds
Rest 30 seconds

R EPEAT FOR A TOTAL OF 5 ROUNDS

 100 STEPS
Walking Lunges x 100 total reps per leg
Step ups at Mid Thigh Height x 100 total reps per leg

R EST AS NEEDED , JUST COMPLETE ALL THE REPS

PRESCRIBED .
 HARDCORE 100
Burpee/Pull-up combo x 20
Clap Push-up x 20
Pistol Squat x 20 per leg
Tuck Jump x 20

C OMPLETE THE REPS AS FAST AS POSSIBLE .

 TABATA SPRINTS
Sprint Flat out for 10 seconds
Walk for 20 seconds

R EPEAT THIS 10 TIMES .

 200 REPS OF HELL
100 Judo Push-ups
100 Tuck Jumps

C OMPLETE THE REPS HOWEVER YOU WANT , JUST GET THE

REPS DONE .
 BOULDER SHOULDERS
Pike Push-up x 10
Handstand Push-up x 5
Handstand Hold x 30 seconds
Rest 60 seconds

R EPEAT 4 TIMES TOTAL .

 BJJ ENDURANCE
Chin-up Holds x 20 seconds
Shrimp x 20 seconds
Technical Get-ups x 20 seconds
Egg Beaters x 20 seconds
Sit through x 20 seconds
Rest 30 seconds

R EPEAT FOR A TOTAL OF 5 ROUNDS

 ONE MOVE MURDER
B URPEE WITH P USH - UP AND THE BOTTOM AND A T UCK
JUMP AT THE TOP X A S MANY AS POSSIBLE IN 8 MINUTES .
 LUNG BUSTER
Hill Sprint x 50 meters
Hindu Push-up x 10

C OMPLETE 4 ROUNDS TOTAL .

LEGS DON’T STOP
Run 400 meters
Walk 100 meters
Run 300 meters
Walk 100 meters
Run 200 meters
Walk 100 meters
Run 100 meters
 SPRINTERS DELIGHT
10 x 10 Meters Sprints- Rest 20 seconds between each.
5 x 100 Meters Sprints- Rest 60 seconds between each.
 FINGER, HAND AND WRIST STRENGTH
Finger Push-ups x 5
Knuckle Push-ups x 10
Finger Push-up Hold x 10 seconds
Knuckle Push-up Hold x 20 seconds

C OMPLETE 3 ROUNDS IN TOTAL , RESTING WELL BETWEEN

EACH .
 MORE ANIMAL MADNESS
Alligator Walk x 30 seconds
Duck Walk x 30 seconds
Kangaroo Hop x 30 seconds
Rest 30 seconds

R EPEAT FOR A TOTAL OF 5 ROUNDS .

 BEAR NECESSITIES
Bear Crawl for a total of 10 minutes.

DO THIS IS AS MANY SETS AS YOU WANT , RESTING

WHENEVER YOU WANT . J UST GET A TOTAL TIME OF 10
MINUTES BEAR CRAWLING .
 WALK, RUN, SPRINT
Walk x 60 seconds
Run x 60 seconds
Sprint x As long as possible.

C ONTINUE THIS CYCLE UNTIL YOU HAVE COMPLETED 8

ROUNDS .
 LATERAL THINKING
Lateral Step-ups x 10 each side
Lateral Lunges x 10 each side
Burpees with lateral Jump x 4 each side
Rest 60 seconds

R EPEAT FOR A TOTAL OF 3 ROUNDS .

 AS MANY AS POSSIBLE
Pull-ups x As many as you possibly can
Push-ups x As many as you possibly can
Squats x As many as you possibly can
 FIGHTING AGAINST YOUR MIND
Wall Squat x failure
Inverted Row top position hold x failure
Back Bridge x failure
Plank x failure
Hollow Hold x failure
Push-up Bottom Position Hold x failure
Cliff Hanger x failure

R EST WELL BETWEEN EACH EXERCISE AND BE SURE TO

FIGHT AGAINST YOUR MIND TELLING YOU TO STOP . H OLD
EACH FOR AS LONG AS PHYSICALLY POSSIBLE .
 INVERTED WORLD
Hold a Handstand for a total time of 8 minutes.
 99’S
Tuck Jumps x 33
Burpees x 33
Broad Jumps x 33

P ERFORM THE REPS AS YOU LIKE , JUST COMPLETE THE

REPS PRESCRIBED .
 4 WAY CORE
Plank x 30 seconds
Left Side Plank x 30 seconds
Right Side Plank x 30 seconds
Superman Hold x 30 seconds

R EPEAT FOR A TOTAL OF 3 TIMES .

 LOAD OF L’S
L-sit Chin-up x 8 slow reps
L-sit Hold x failure
Hanging Leg Raise x 8 slow reps

T HE KEY HERE IS PERFORMING THE REPS SLOW ,

INCREASING YOUR MUSCLES TIME UNDER TENSION . T HIS
CIRCUIT WILL ONLY NEED TO BE DONE 2 TIMES .
 ROW AND GO
Inverted Rows x 12
Burpee x 12

P ERFORM AS MANY ROUNDS AS POSSIBLE IN A 10 MINUTE

PERIOD .
 THE DIVE BOMBER
Complete a total of 250 Divebomber push-ups
 MMA CONDITIONING
Jab Cross Sprawl x 60 seconds
Hip Escape/Shrimp x 60 seconds
Shadowbox x 60 seconds
Simulated Armbar from Mount x 60 seconds
Drop shots/Duckwalks x 60 seconds
Rest 60 seconds

C HALLENGERS COMPLETE 3 ROUNDS , C HAMPIONS

COMPLETE 5 ROUNDS .
 HOPPING MAD
Frog Jump x 100 meters

R EST AS LONG AS YOU NEED AND COMPLETE 4 LENGTHS

IN TOTAL .
 RUN AGAINST THE CLOCK
On the minute Sprint 100 meters. Rest the remaining time left in the minute.

R EPEAT THIS PATTERN UNTIL YOU CANNOT BEAT THE

CLOCK ANYMORE .
 EVEN MORE SADISTIC BURPEES
Begin flat on your back. Stand and perform a burpee with a push up at the
bottom and a broad jump at the top.

C OMPLETE AS MANY REPS AS POSSIBLE IN 5 MINUTES .

 RUNNERS DELIGHT
Run as far as you can in 60 seconds
Walk for 60 seconds

R EPEAT FOR A TOTAL OF 5 TIMES .

 FIGHTERS 100
Straight Punches x 100
Clinch Knees x 100
Front Kicks x 100
Elbows x 100
 TRADITIONAL TABATA
Flat out High Knee Sprint in place x 20 seconds
Light Shadowbox x 10 seconds

R EPEAT THE PATTERN FOR A TOTAL OF 8 TIMES .

 FEELING ON FIRE
Ab Bicycle x failure
Plank x failure
Mountain Climbers x failure

R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 5 TIMES .

 DEFEND TO ATTACK
Sprawl to Jumping Knee x 100 total reps per leg
 BYE BYE LEGS
Squats x 200
Burpee x 100
Tuck Jump x 75
Frog Jump x 50
Broad Jump x 25

P ERFORM IN ANY ORDER YOU CHOOSE , JUST COMPLETE

THE REPS PRESCRIBED .
 GROUND FIGHTER COMPLEX
Sit Throughs x 20 per side
Hindu Push-ups x 20

C OMPLETE AS MANY ROUNDS AS POSSIBLE IN 10

MINUTES .
 THE ARCHER
Archer Push-ups x 5 each side
Archer Pull-ups x 3 each side

C OMPLETE AS MANY ROUNDS AS POSSIBLE IN 15

MINUTES .
 PISTOLEROS
Pistol Squats x 50 per leg
 MONKEY FITNESS
Monkey Hops x 30 seconds
Chin-ups x 10
Monkey Hops x 30 seconds
Pull-ups x 5
Monkey Hops x 30 seconds
Dead Hang from bar x failure

R EST AS NEEDED AND REPEAT FOR A TOTAL OF 3 TIMES .

 FURIOUS BOX JUMPS
Burpee to Box Jump x 2
Box Jump x 4
Burpee x 6
Box Jump x 4
Burpee to Box Jump x 2

R EST AS NEEDED , REPEAT FOR A TOTAL OF 3 TIMES .

 HOLD AND EXPLODE
Wall Squat Hold x 30 seconds
Squat Jump x 5
Push-up Bottom Hold x 30 seconds
Clap Push-up x 5
Rest for 60 seconds

R EPEAT THE CIRCUIT FOR A TOTAL OF 5 TIMES .

 GYMNAST INSPIRED
Pseudo Planche Lean x 10 seconds
Handstand Hold x 20 seconds
Hollow Hold x 30 seconds

R EST AS NEEDED AND REPEAT FOR A TOTAL OF 5 TIMES .

 SLOWING TIME
Pull-up that takes a full 10 seconds to get to the bar
Hold for 3 seconds at the bar
Take a further 10 seconds to lower to a Dead Hang
Dead Hang for a further 3 seconds

C OMPLETE 10 REPS TOTAL .

 PUSH AND CRUNCH
Diamond Push-up x 10
Crunch x 40
Push-up x 20
Crunch x 30
Wide Grip Push-up x 30
Crunch x 20
R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 3 TIMES .
 SINGLE LEG HELL
Cossack Squat x 50 total each leg
Pistol Squats x 50 total each leg
 ANCIENT MARTIAL ARTS
Horse Stance Hold x 10 Minutes Total
 SIMPLE BUT EFFECTIVE
Diamond Push-up x 10
Chin-up x 10

R EST AS NEEDED , COMPLETE 10 ROUNDS IN TOTAL .

 BANANA STYLE
Hollow Hold x 30 seconds
Superman Hold x 30 seconds

R EST 30 SECONDS AND REPEAT FOR A TOTAL OF 4

ROUNDS .
 DEAD MAN WALKING
Walking Lunge x 100 meters

R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 3 TIMES .

 SUBMISSION SPECIAL
Kimura Sit-up x 10 each side
Guard Triangle attack x 10 each side

R EPEAT FOR A TOTAL OF 5 ROUNDS .

 HANDSTAND POWER
Handstand Hold x 30 seconds
Handstand Shoulder Taps x 10 each shoulder
 PUSHING FROM ALL ANGLES
Handstand Push-up x 3
Pike Push-up x 6
Decline Push-up x 9
Push-up x 12

R EST 90 SECONDS AND REPEAT FOR A TOTAL OF 3

ROUNDS .
TIGERS AND DRAGONS
Tiger Push-ups x 30 total
Dragon Flag x 30 total
 HOP, SKIP, JUMP
Lateral Jumps x 30 seconds
Bounds x 30 seconds
Burpee x 30 seconds

R EPEAT FOR A TOTAL OF 5 R OUNDS

 HOW DOES SPIDERMAN DO IT?
Spiderman Crawl x 50 meters
Broad Jump x 50 meters

R EST AS NEEDED , REPEAT FOR A TOTAL OF 3 TIMES .

 HINDU STRENGTH
Hindu Squats x 250 total
Hindu Push-ups x 250 total
MENTAL TOUGHNESS TEST
400 meter run
50 Squats
300 meter run
50 Squats
200 meter run
50 Squats
100 meter run
50 Squats
 TOWEL GRIP CIRCUIT
Towel Grip Pull-ups x 3
Towel Grip Chin-up x 5
Towel Grip Inverted Row x 7
Towel Isometric Squeeze x 10 seconds

R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 3 TIMES .

 ISOMETRIC HELL
L-sit x failure
Tuck Planche x failure
Plank x failure
Right Side Plank x failure
Left Side Plank x failure
Bridge x failure
Hollow Hold x failure

P USH YOURSELF ON EACH EXERCISE . Y OU ARE ONLY

PERFORMING EACH ONCE , SO MAKE IT COUNT !
 ROCKY SPECIAL
Jump Rope Sprint x 100 rope turns
One Arm push-up x 3 each arm

R EPEAT FOR 5 TOTAL ROUNDS .

 DIRTY 30
Dragon Flag x 10
Hanging Leg Raise x 10
Lying Leg Raise x 10

R EST 90 SECONDS AND REPEAT FOR A TOTAL OF 3 TIMES .

 FOOTBALL SPECIAL
Up Downs x 20 seconds
Lateral Shuffles x 20 seconds
10 Yard Sprint

R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 5

ROUNDS .
 THE COMMANDO
Commando Pull-ups x 50 each side total.
 GIANT ARMS CIRCUIT
Diamond Push-ups x 12
Bodyweight Tricep Extension x 10
Push-up x 10
Chin-up x 8
Bodyweight Bicep Curl x 6

R EST 60 SECONDS AND REPEAT FOR A TOTAL OF 3 TIMES .

 SHADOW WRESTLING
Stay in stance, move in all directions.
Sprawl ever 10 seconds.
Take a shot every 15 seconds

K EEP THIS GOING FOR A TOTAL OF 8 MINUTES .

HEART POUNDER
Burpee x 10
Squat x 1
Burpee x 9
Squat x 2
Burpee x 8
Squat x 3
Burpee x 7
Squat x 4
Burpee x 6
Squat x 5
Burpee x 5
Squat x 6
Burpee x 4
Squat x 7
Burpee x 3
Squat x 8
Burpee x 2
Squat x 9
Burpee x 1
Squat x 10
 THE GRINDER
Push-ups x 2 minutes
Squats x 2 minutes
Pull-ups x 2 minutes
Burpee x 2minutes
 HANGING GYMNAST
Skin the Cat x 3
Muscle-up x 1

R EST AS MUCH AS NEEDED , REPEAT FOR A TOTAL OF 5

TIMES .
 MUAY THAI ENDURANCE
Skipping Knee Twists x 30 seconds
Close Grip Chin-up x 30 seconds
Alternating Single Leg Knee Bridge x 30 seconds
Spiderman Push-up x 30 seconds
Rest 30 seconds

R EPEAT THE CIRCUIT FOR A TOTAL OF 6 TIMES .

 TOTAL STRENGTH AND AGILITY
Alternating Pistol Squats x 100 total
Side to Side Push-ups x 100 total
Side to Side Pull-ups x 50 total
Handstand Hold x 5 minutes total
 97 CORE HELL
Flutterkicks x 97 total
Plank Push-ups x 97
Mountain Climbers x 97 total
Hollow Hold x 97 seconds total
R EST AS NEEDED . JUST GET THE REPS DONE .
 POWER GLUTES
Glute Raises x 15
Deep Squat x 12
Reverse Plank x 60 seconds
Rest 60 seconds
C OMPLETE 5 ROUNDS TOTAL .
 ADVANCED PUSH AND PULL
Handstand Push-up x 5
L-sit Pull-up x 5
Decline Push-up x 5
One Arm Inverted Row x 2 each arm
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES .
 TOTAL STRENGTH AND AGILITY
Alternating Pistol Squats x 100 total
Side to Side Push-ups x 100 total
Side to Side Pull-up x 50 total
Handstand Hold x 5 minutes total