PRISON WORKOUT: – PART THREE

The Barbell Program

http://trinitytraining.blogspot.com

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

AMRAP 15 minutes of: Lunges are done

Α • Side Plank R (15-sec hold) while hugging a
Alpha • 5x Lunges w/Twist (step back weight plate
with R leg) (45#/25#/10#).
• Side Plank L (15-sec hold) Video of the Lunge
• 5x Lunges w/Twist (step back is part of the “Plate
with L) Complex” video.

Timer Continuous Thrusters (.5bw) Score is completed

Β One rep the first minute, two reps the minutes, plus the
Beta
second minute, until you cannot extra reps completed.
complete the prescribed number of reps

AFAP 5 rounds of: From CF Games

Γ • 5x Deadlift (275#/185#/135#) Official load is:
Gamma
• 10x Burpees 275# men
185# women

AFAP 3 rounds of 15 reps each:

∆ • Front squats (.25bw)
Delta
• Jack Knives
• Inverted Rows

Ε AFAP 10 rounds, descending rep numbers, Woodchopper video

Epsilon 10 reps >>>1 rep is part of the “Plate
• Woodchoppers w/Plate R Complex.”
• Woodchoppers w/Plate L
• Plyo-pushups

Then complete 30 regular pushups.

Ζ AFAP 8000# Ground to Overhead Anyhow Divide 8000# by the

Zeta (females = 6000#) poundage you are
using to determine
required reps.
 AFAP 100 Overhead Squats Pace yourself.
Η (65#/45#/Broomstick) Hitting failure is bad.
Eta

Timer Continuous Deadlifts (bw) Score is completed

Θ One rep the first minute, two reps the minutes, plus the
Theta
second minute, until you cannot extra reps completed.
complete the prescribed number of reps

AFAP 10 rounds, descending rep numbers, “Friends & Family”

Ι 10 reps >>>1 rep is the name of this
Iota
• Thrusters (45#) workout.
• Seated Knee Tucks
• Overhead squats
(45#/Brookstick)

AFAP 100 pullups Pace yourself.

Κ (or 200 inverted rows) Hitting failure is bad.
Kappa

Special 3 rounds of: Fight Gone Bad

Λ 1 minute each of: (modified)
Lambda
• Thruster (.25bw)
• SDLHP (.25bw) Go hard. If you have
• Tuck Jumps a partner, record
• Push Press (.25bw) your reps for each
• Mountain Climbers movement, per
round.
• Rest

AFAP Descending/Ascending reps

Μ • Deadlifts (185#/135#/95#)
Mu
10>>>1
• Plyo-pushups 1>>>10

Strength 5 sets of 5 reps Determine your

Ν • Front Squats 5RM (max weight
Nu
for 5 reps).
 Ξ Timer Continuous Shoulder Press (.33bw) Score is completed
Xi One rep the first minute, two reps the minutes, plus the
second minute, until you cannot extra reps completed.
complete the prescribed number of reps

AFAP Descending/Ascending reps

Ο • Jack Knives 10>>>1
Omicron
• Deadlifts (225#/185#/115#)
1>>>10

AFAP 10 rounds of 5 reps each: Fran (modified)

Π • Pullups
Pi
• Thrusters (115#)

Lunges are done

AFAP 5 rounds of 20 reps each: while hugging a
Ρ • Burpees weight plate
Rho
• Lunges w/ Twist (alternate (45#/25#/10#).
L,R,L,R; step back for total of Video of the Lunge
20 steps each round…10 ea side) is part of the “Plate
Complex” video.

AFAP 6 rounds of: 2009 SoCal CFG

Σ • 30x Air Squats Qualifier
Sigma
• 10x pullups (chest to bar)
• 5x Ground to Overhead Official load is: 115#
Anyhow (115#/95#/75#)

AFAP Descending/Ascending reps, 10 rounds The plate touches the

Τ • Situps with Plate (25#/10#/5#) ground overhead,
Tau
20>>>2 then the ground
• Tuck Jumps 1>>>10 between the legs
each rep.

Skills / Overhead Squats

Υ Strength Perform 5 sets of 3-5 reps.
Upsilon
Develop confidence at higher loads.
 Timer Continuous SDLHP (.33bw) Score is completed
Φ One rep the first minute, two reps the minutes, plus the
Phi
second minute, until you cannot extra reps completed.
complete the prescribed number of reps

AFAP Use one bar (.5bw) Clean & Jerk

Χ Five rounds of: Complex
Chi
• 12x Deadlift
• 9x Hang Cleans
• 6x Front Squats
• 3x Push Jerks

AMRAP 20 minutes of:

Ψ • 2x pullups
Psi
• 4x pushups
• 6x situps
• 8x SDLHP (.25bw)

AMRAP 20 minutes of:

Ω • 5x HK2E
Omega
• 5x Overhead Squat
(95#/65#/45#)

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!”

Louis Hayes, Jr.

Trinity Training Group
Chicagoland
Louis.Hayes@comcast.net

Version: 12-31-2009.