Professional Documents
Culture Documents
AMRAP As Many Rounds As Possible – Count your rounds completed in the prescribed
time limit. Include reps #s of that final partial round.
AFAP As Fast As Possible – Do the prescribed work in the shortest time possible.
Timer Continue until you are able to complete the prescribed rep format. For example, if
you complete 10 minutes, but only complete 8 reps in the 11th minute: your score
is “10+8.”
Strength Take plenty of rest periods. Work up to higher loads. Record the weights used,
and whether you were successful or failed. Failure is often good; it means you
pushed yourself to limits.
Skills Develop skills in a movement. Take rest periods, and focus on fullest/safest range
of motion.
Loads/weight: I am including three “suggested” loads for each movement. Some of them take into account
YOUR bodyweight (bw). For example, if you read “.25bw,” that means you use one-quarter of your
bodyweight. A 200# person would use 50#. I also am listing three loads for some of the other workouts.
Men should aim to use one of the higher two loads; women should aim to use one of the lower two. Check
your ego at the door so you don’t get hurt. Beginners probably have No Business using such loads. Be sure
you record your loads in the workouts.
The schedule: Below are 24 workout sessions. Each of you will develop your own schedule. For example,
some participants might do five during the workweek, and take the weekend as rest (5-2). Others might do
two workouts and take a day off (2-1). Others might simply try to squeeze in 3-4 workouts per week.
Whatever you try, please start at Alpha and finish with Omega. Do yourself a favor and don’t cherrypick or
skip workouts. Do them all in order.
Be careful. The developer/scheduler of this program merely lists these workouts as what HE is doing or
has done. He shares them with you as a favor to YOU. Be careful. This is not to be jumped into without
some basic understandings of the movements and the training methods. Watch the videos. Find professional
coaching. See a doctor. Work out with a partner. Look both ways before you cross the street.
Special Thanks: This Prison Workout #3 would not be possible without those in the CrossFit community.
I’ve stolen some terrific ideas from them. However, through the tangled web of the internet, I have been
unable to truly give credit to those who have real ownership of the workouts, the workout names, or their
formats. Please understand I take very little credit for developing this schedule, and submit this for your
consideration. If you maintain rights to them: thanks for allowing me to share them with others. I make no
money off this endeavor. I leave my email at the bottom of this to accept criticism and complaints.
SESSION STYLE WORKOUT NOTES
Final note: Please excuse any errors or format issues with this schedule. At some time I
have to just say, “Good enough for volunteer work!”
Version: 12-31-2009.