Bodyweight

Day 1 - Upper Body

Circuit 1: 20 min AMRAP

*AMRAP (As many rounds as possible) Set a timer for 20 minutes and complete as many rounds as possible until the time is up. Take short breaks as needed.

  1. Pike Push Up (x10)
  2. Toe Touch (x10 each arm)
  3. Shoulder Taps (x10 each side)
  4. Half Kneeling Chop & Lift (x10)
  5. Plank w/Upper Body Reaches (x10)

Rest 2 minutes, then complete 3 Rounds of the following

  • Slow Alternating Mountain Climbers - 20 sec
  • Toe Tap in Downward Dog Position - 20 sec

Pike Push Up

10 Reps

With a neutral spine, clasp your hands and say a little prayer. "Please God, let me kick this motherfucker's ass" Squat back with one leg, build momentum and spartan kick.

Toe touch

10 Reps Each Arm

If the kick didn't work, you gotta charge up. Hit'em with a couple of Star Flashes to get the power gauge up and be ready for your next move.

Shoulder taps

10 Reps Each Side

A move so dumb and obnoxious they'll never see it coming - much like Douglas' Jiu Jitsu.

Half kneeling chop & lift

10 Reps

A move so dumb and obnoxious they'll never see it coming - much like Douglas' Jiu Jitsu.

plant w/upper body reaches

10 Reps

A move so dumb and obnoxious they'll never see it coming - much like Douglas' Jiu Jitsu.

slow alternating mountain climbers

20 Seconds

A move so dumb and obnoxious they'll never see it coming - much like Douglas' Jiu Jitsu.

toe tap in downward dog position

20 Seconds

A move so dumb and obnoxious they'll never see it coming - much like Douglas' Jiu Jitsu.

Day 2

Day 2

congratulations on completing day 1

Take a little bit of time here and reflect on what just happened. You made a decision to increase the quality of your life and more importantly acted on that decision. Anybody can decide to be better but few ever turn that decision into action. Build on this momentum and carry it into the rest of your day, See you tomorrow!

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.