BEAST – Bodyweight Training Session (Advanced)

This training program is an advanced whole bodyweight training session for individuals with at least 2 years training experience.

For best results, this workout should be performed for a minimum of 8 weeks straight.

In order to use this training program, you should be able to perform:

• 5x Bodyweight Pull or Chin-Ups and Dips
• Bodyweight Squat for at least x10 reps
• Have good mobility and coordination.
• Strong Grip

Equipment Needed

• Pull Up Bar
• Dipping Bar
• Strong towel
• Range of Kettlebells
• Resistance bands (red, blue)
• Dumbbells or Kettlebells.

Round 1

A1- Mix Grip Chin Ups x 2 reps
A2- L Sit Chin Up x 2 reps
A3- Towel Chin Up x 2 reps
A3- Regular Chin Ups x 1 rep

• Take a short rest between each chin-up variation if needed.

B1- Dips x 4 reps

C1- Ring Support x 4 Max Holds

• Complete x4 rounds.
• 60 seconds rest between each round

Round 2

B1- Press Ups x Max reps

B2- Squat Thrust x match reps from B1.

B3- TRX Inverted Row x Max reps

• Complete x4 rounds.
• 60 seconds rest between each round

SQUAT SWING BREATH

Perform as many rounds of these as possible within 5 minutes.

• x15 Single Arm Front Rack Squats- Left
• x15 Single Arm Front Rack Squats- Right
• 30 seconds non-stop Russian style swings with the heaviest kettlebell you can use (perform aggressively)
• Rest is 5 breaths (make sure you stick to this)
• Complete for 10 rounds