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27 May 08

Bodyweight Exercises, circuit training














































  • Day 1Day 2Day 3
    Level 1max rounds in 20 min

    1 pull-ups

    2 push-ups

    3 squats    		5 rounds for time

    2 pull-ups

    6 push-ups

    10 squats    		for time

    10 pull-ups

    21 push-ups

    21 squats
    Level 2max rounds in 20 min

    1 pull-ups

    3 push-ups

    4 squats    		5 rounds for time

    3 pull-ups

    8 push-ups

    13 squats    		for time

    13 pull-ups

    26 push-ups

    26 squats
    Level 3
    		max rounds in 20 min

    2 pull-ups

    3 push-ups

    5 squats    		5 rounds for time

    3 pull-ups

    10 push-ups

    16 squats    		for time

    16 pull-ups

    33 push-ups

    33 squats
    Level 4max rounds in 20 min

    2 pull-ups

    4 push-ups

    6 squats    		5 rounds for time

    4 pull-ups

    12 push-ups

    20 squats    		for time

    20 pull-ups

    41 push-ups

    41 squats
    Level 5max rounds in 20 min

    3 pull-ups

    5 push-ups

    8 squats    		5 rounds for time

    5 pull-ups

    15 push-ups

    26 squats    		for time

    26 pull-ups

    51 push-ups

    51 squats
    Level 6max rounds in 20 min

    3 pull-ups

    6 push-ups

    10 squats    		5 rounds for time

    6 pull-ups

    19 push-ups

    32 squats    		for time

    32 pull-ups

    64 push-ups

    64 squats
    Level 7max rounds in 20 min

    4 pull-ups

    8 push-ups

    12 squats    		5 rounds for time

    8 pull-ups

    24 push-ups

    40 squats
    		for time

    40 pull-ups

    80 push-ups

    80 squats
    Level 8

    max rounds in 20 min

    5 pull-ups

    10 push-ups

    15 squats



    5 rounds for time

    10 pull-ups

    30 push-ups

    50 squats



    for time

    50 pull-ups

    100 push-ups

    100 squats

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