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PWO1 Schedule

This workout program consists of 25 sessions over 5 weeks. Each week contains 5 daily sessions that include exercises like pushups, squats, planks, and pullups. Exercises are done for a set time period, as many rounds as possible, or as fast as possible. Video instructions for the movements can be found on the listed blog. The program aims to be completed in order from day 1 through day 25 without skipping sessions.

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9K views6 pages

PWO1 Schedule

This workout program consists of 25 sessions over 5 weeks. Each week contains 5 daily sessions that include exercises like pushups, squats, planks, and pullups. Exercises are done for a set time period, as many rounds as possible, or as fast as possible. Video instructions for the movements can be found on the listed blog. The program aims to be completed in order from day 1 through day 25 without skipping sessions.

Uploaded by

fiatswat800
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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PRISON WORKOUT

OVERVIEW
This is a workout program with 25 sessions.
Each week contains 5 daily sessions.
If you cannot fit 5 sessions into a week, then work at your own pace.
Begin with WO#1 and continue through #25. Do not skip.

For days calling for As Many Rounds As Possible:


Record your number of rounds completed in the 20 minutes.
For days calling for As Fast As Possible:
Record the time it took to complete all rounds.

For video instructions on the movements:


http://trinitytraining.blogspot.com
Scroll down the right column until you find the PWO Video section.
PRISON WORKOUT
WEEK ONE

Day

1 20 minutes of as many rounds as possible of:


5 Pushups
10 Seated Knee Tucks
10 Air Squats

2 20 minutes of as many rounds as possible of:


10 Mountain Climbers
5 Superman (5-sec hold, 5-sec rest)
3 Pullups or 6 Inverted Rows

3 Air GetUps (as fast as possible) in 20 total sets of:


10 R arm/knee up
10 L arm/knee up
9R, 9L…..1R, 1L

4 20 minutes of as many rounds as possible of:


3 Tuck Jumps
Plank (30-sec hold)
5 Diamond Pushups

5 8 Rounds of:
10 Air Squats
Superman (10-sec hold)
5 Pullups or 10 Inverted Rows
Superman (10-sec hold)
PRISON WORKOUT
WEEK TWO

Day

6 20 mins AMRAP
5 burpees
1 side plank R (15-sec hold)
1 side plank L (15-sec hold)

7 10 rounds of alternating:
pushups: 2,4,6,8,10,12,14,16,18,20
air squats: 40, 36,32,28,24,20,16,12,8,4

8 20 mins AMRAP
5 pullups (or 10 inverted rows, or ignore)
10 jackknives
20 mountain climbers

9 20 mins AMRAP
10 diamond pushups
5 air getups L
5 air getups R
1 superman (10-sec hold)

10 15 rounds (as fast as possible)


2 squat jumps
3 pullups (or 6 inverted rows, or ignore)
10 seated knee tucks
PRISON WORKOUT
WEEK THREE

Day

11 20 mins AMRAP
5 dive bombers
20 air squats

12 10 rounds AFAP
situps: 10 reps each round
burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

13 20 mins AMRAP
5 pullups (or 10 inverted rows, or ignore)
5 air getups (L)
5 air getups (R )
10 pushups

14 20 mins AMRAP
2 Superman (each rep is 10-sec hold, use 5-sec rest btwn)
8 seated knee tucks
5 tuck jumps

15 10 rounds AFAP
side plank (L): use 10-sec hold
side plank (R ): use 10-sec hold
mountain climbers: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
PRISON WORKOUT
WEEK FOUR

Day

16 20 mins AMRAP
3 pullups (or 6 inverted rows, or ignore)
6 dive bombers
9 situps
12 air squats

17 5 rounds, AFAP
air getups L: 2, 4, 6, 8, 10
air getups R: 2, 4, 6, 8, 10
mountain climbers: 10, 10, 10, 10, 10
jackknives: 10, 8, 6, 4, 2

18 20 mins AMRAP
side plank R: 10-sec hold
side plank L: 10-sec hold
10 diamond pushups
4 squat jumps

19 20 mins AMRAP
plank: 30-sec hold
Superman: 10-sec hold
8 pullups (or 16 inverted rows, or ignore)
4 dive bombers

20 100 burpees
Partition as needed.
Beginners: Break em up, even if it takes all day.
(This is my DAY 100 of the 100 Day Burpee Challenge!)
PRISON WORKOUT
WEEK FIVE

Day

21 20 mins AMRAP, add 1 rep each round


air getups R: 1, 2, 3, etc
air getups L: 1, 2, 3, etc
pullups (or 2 IRs):1, 2, 3, etc…..

22 20 mins AMRAP
10 situps
10 pushups
15 air squats

23 20 rounds AFAP:
Superman (15-sec hold)
10 mountain climbers

24 15 rounds AFAP:
10 seated knee tucks
3 burpees

25 300 air squats

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