S T O I C 3 0
S T O I C 3 0
The Stoics (a school of philosophers, originating in
Ancient Greece and concerned with the development of
self-control and fortitude as a means of overcoming
destructive emotions) told us to not only practice
detachment from our possessions and comforts in the
meandering philosophical sense, but also a literal sense.
Literally practice living without the ‘advantages’ you’ve
accrued, in rehearsal for the days you may be forced to
go without.
In my opinion, even if you do have assured access to a
well equipped gym, around the clock, a period of
detachment from that luxury can not only be extremely
informative, equip you with the tools, techniques and
routines necessary should you ever find yourself
unwillingly without and teach you to appreciate the
comforts of your usual surroundings but also, give you
an insight into what is truly necessary for your training
to thrive.
The minimum effective dose.
@ t h e a n d r e w . t r a c e y S T O I C 3 0
Asides from the aforementioned benefits, for a lot
people, reverting to a more basic, ‘low tech, dog work’
style regime may provide a much needed boost in
intensity which has gradually trickled away in an
environment filled with ergonomic machines designed to
make the training experience a more comfortable one.
There are of course, upsides to executing such a regime.
More likely than not, you’ll perform this challenge from
your own home, or at least close. This provides you with
something absolutely invaluable, something that (no
matter how much you pay in monthly dues) you cannot
purchase, time.
Time with your children, time with your spouse, time to
be more productive, more time in bed, more time in
front of Netflix.
You are in essence, trading one comfort for others, some
offering much loftier spiritual ‘gains’ than even the most
expensive leg press or plushest changing rooms could
ever hope to provide.
So here we are.
A thirty day ‘challenge’.
A trial in dispensing with comforts,
stripping away equipment access to the
absolute bare minimum for optimal
progress whilst increasing intensity, focus,
frequency and hoping to achieve an
understanding of what is ‘necessary’ and
an appreciation of what is available to us
in contrast.
'Crucible'
/ˈkruːsɪb(ə)l/
noun-
'A situation of severe trial, or in which
different elements interact, leading to the
creation of something new.'
Necessities
Bodyweight
This includes somewhere to do pull-ups or regressions
thereof (this may necessitate an additional band).
This does not have to be a purpose built pull-up bar.
Think parks, goal posts, door frames.
Although I’m confident in saying to a degree of around
90% certainty that SOMEONE you know has a pull-up
bar that they’ve purchased at some point with the best
intentions in the world, that is now gathering dust in
their home somewhere.
Ask on facebook, trust me.
Resistance
This challenge will account for the following options, in
order of preference-
2 x kettlebells
2 x dumbbells
1 x barbell and sufficient weights
1 x kettlebell
1 x dumbbell
1 x Odd object
(sandbag, weight plate, atlas stone, D-ball etc)
You only need access to ONE of these options.
Even if you have access to more than one option (ie you
have a barbell and bumpers as well as kettlebells of
multiple weights), you will still only be using ONE of
these for the next thirty days.
In this case, work from the order of preference above.
Resistance
In an ideal world (or if you’re specifically picking
implements for this challenge), you’ll use a weight that
you can (push) press overhead for no more than 10-12
reps unbroken, ie if you can push press two 20kg
dumbbells overhead for just about 12 ball busting reps,
this is the correct load for you.
Generally speaking, your overhead strength will be your
limiting factor when compared to over movements like
squats, swings or deadlifts, when dealing with a fixed
load/ lack of options, we can manipulate rep/ set
schemes so that you’re still achieving stimulus with a
lighter load for those exercises, but if you go too heavy
and can’t get even 3-5 reps overhead, you’ve entirely
eliminated that movement pattern.
Resistance
If you already have an implement/ implements that you
intend on using that falls either above or below this
criteria (for instance you’ve acquired two kettlebells but
they’re lighter than you expected), this is absolutely
fine, so long as you understand the stimulus may be
slightly different to what is intended OR there may be
some adaptation necessary at your end (I am always
available for conversation and discourse, via the
comments section of instagram).
In fact, the entire ethos of this program is learning to
accept what you cannot effect and control what you can,
this adaptability or resourcefulness will serve you far
better than a membership to the best equipped gym in
the world.
Jump Rope
There is zero necessity for this to be anything flashy or
purpose built.
My favourite jump rope is a piece of 20mm hemp rope
which I cut to length and taped the ends of.
This is heavy, cumbersome and will set your shoulders
on fire. It was also more or less free.
There are no ‘double-unders’ in this program as these
may be considered a skill and possible barrier to entry,
but if you have a ‘speed rope’ or anything of that ilk
already, this is absolutely fine.
On the converse of this, if you can perform double-
unders and choose to do them, this is absolutely your
prerogative.
Push yourself.
Jump Rope
Space
I have designed this challenge with the intention that it
is to be performed outside.
A large aim of this program is to become accustomed to
a degree of discomfort or at very least, lack of comfort
in order that you return to your regular style of training
with an altered mindset and perceptions of what you
truly ‘need’.
That being said, if you choose to execute the challenge
indoors, be aware that you will need to have a fairly
efficient exit in order to perform runs, carries and other
dynamic movements that require a degree of space.
Space
If you’re able to perform the workouts in the same
location each time (ie your garden/garage) it’s a good
idea to get to know a few generic distances to save time
during workouts.
Establish a working area (or a spot from which you’ll be
able to start a run or carry), and measure/ pace out 25
metres, 50 metres, 100 metres, 200 metres and where
possible, consult a map/app to find landmarks that you
can efficiently get to at 0.5 miles and 1 mile.
Make a mental or literal note of something memorable
at these distances ie ‘100m to the end of the street’ or
‘half a mile to the roundabout’, this will enable you to
focus on the work instead of figuring out distances
every workout.
Notebook
By working with more or less one single variable, a fixed
weight(s), it will become infinitely easier to measure
and indeed aim for, progress.
Most training days will have some trackable metric
(usually time or total reps achieved) that you can
measure, and use as a target in subsequent attempts.
Interestingly, in almost all studies conducted on the
subject, when participants are given a target to work
towards, they work significantly harder than when left
to gauge their own effort.
Whether you record your efforts in a physical notebook,
on a whiteboard/ chalk board or on your phone is not
entirely important, just so long as you have access to
these notes on subsequent attempts.
Notebook
Most people are keen to
see progress, but for the
most part, leave it up to
fate- what you can
measure, you can manage
(and improve upon).
A resolute attitude
More often than not, we engineer our own obstacles.
We ‘seek’ motivation as if it were a tangible concept
that we can simply find and utilise, but in contrast, we
will actively create our own excuses when we’re looking
for a reason not to do something.
This is a baffling habit when we consider that usually,
we’re finding ways to excuse ourselves from performing
a task or activity that will directly benefit us, or push us
closer to some sort of goal we’re aiming to achieve.
The ‘why nots’ always tend to roll off of the tongue
quicker and in far more prolific quantities than the
‘whys’.
A resolute attitude
This challenge seeks to eliminate many, if not all, of the
usual objections you may have projected in the past-
-The workouts are time savvy (most are in set time
frames so you know from the offset how much time you
require).
-You can perform them virtually anywhere, which not
only reduces time constraints further by eliminating
travel time but allows you to perform them at home,
meaning other responsibilities have less of a bearing
(eg. you can workout once you put the kids to bed).
-Once you have the necessary equipment (which I
maintain you can more likely than not acquire for free if
not at an incredible value), you will incur no further
costs.
A resolute attitude
Once all of your objections are addressed (save for some
genuinely pressing issues that occur in all of our lives
occasionally), you’re left with a fairly sobering
realisation that maybe you ‘just don’t want to’.
This is absolutely fine.
You show me one person who can say they have never
once in their life encountered this feeling and I will
show you a liar.
The ability to differentiate between obstacles and
simple feelings of objection to the task at hand is a
useful skill that will allow you to replace the perpetual
search for motivation, with simple, autonomous habits.
DAY ZERO
There will be a prescription for training and activity, every day
for the next thirty.
The vast majority of the exercises are extremely 'basic', fairly
prolific and should be familiar to anybody who has spent even
the shortest time immersed in physical culture.
If there are any you are unfamiliar with, or perhaps just want
some reassurance, I highly recommend www.exrx.net
The site itself may seem spartan in comparison to flashier
offerings, but it is extremely comprehensive and a very reliable
resource.
Any more 'specific' drills, I have attempted to breakdown within
the book, however if further clarification is necessary, drop a
comment on instagram and if I still can't explain thoroughly
enough, I will endeavour to make a video.
There is also a 'glossary of terms' at the back of this guide, if you
are unfamiliar with any acronyms or wording.
DAY 001
20 min rep block-
A1. Push-ups
A2. Pull-ups
Work sub-maximally, try to maintain sets at around 50-60% of
your rep maxes. (ie if you can do 10 pull-ups, work in sets of 5
for as long as possible, drop to lower reps when necessary to
maintain form and keep rest consistent. Ideally perform push-up
to pull-up reps on a 2:1 ratio)
Rest as necessary, but aim to stay consistent and keep moving.
Rest 5 minutes.
Then…
15 min AMRAP-
5 x double KB clean
10 x double KB squat
15 x double KB swing
20 x double KB deadlift
100m run between each round
DAY 001
ALTERNATES-
2 x dumbbells-
5 x hang snatch
10 x hang cleans
15 x front squats
20 x conventional deadlift
1 x barbell and sufficient weights
Perform-
10 x hang cleans
15 x front squats
20 x conventional deadlift
1 x kettlebell
Perform cleans, squats and deadlifts with one arm, alternate arms each
round.
Perform swings 2 handed.
1 x dumbbell
See ‘2 x dumbbell’, perform single armed, alternate arm each round.
1 x Odd object-
10 x hip to shoulder
15 x squat
20 x deadlift
*100m run between each round of all variations
DAY 002
E2MOM x 16 mins
10 x Double Kettlebell front squat
10 x Jump squat
No rest between squats and jump squats, drop KB’s and start set
immediately.
Aim for a slow eccentric into a MAX height jump with every rep.
Rest 4 minutes.
Then…
200m front rack walking lunge
200m farmers hold walking lunge
200m bodyweight walking lunge
Every time you stop, perform-
5 x burpee.
Track total time and total burpees.
DAY 002
ALTERNATES-
Double dumbells, perform verbatim.
Barbell perform-
Double KB squats= Front squat
200m front rack lunge
200m back rack lunge
200m bodyweight
(If this is too taxing, remove a weight plate and perform 200m holding
plate across chest, 400m bodyweight lunge)
Single kettlebell-
Single sided KB front rack squat, change sides each round.
200m ‘goblet’ hold lunge
200m ‘suitcase’ grip lunge (alternate arm at every drop)
200m bodyweight lunge
Single dumbbell-
See 'single kettlebell'
Odd object-
Zercher/ front rack squat
200m zercher/ front hold lunge
200m shouldered/ on back lunge
200m bodyweight lunge
DAY 003
20 minute alternating EMOM-
Even minutes- Jump rope @ medium intensity
Odd minutes- Straight arm plank
Jump rope at an intensity that feels comfortable for first few rounds but gets
progressively more difficult to maintain, by around the 7th round you should be struggling
to complete the minute.
Attempt to maintain the plank for the entirety of each 60second effort, if you drop out of
the plank, get back up as soon as possible.
Make a note of which sets you began to encounter difficulty for future reference.
DAY 004
20min rep block-
A1. Double KB push press
A2. Double KB bent over row
Work sub-maximally, try to maintain sets at around 50-60% of your rep maxes. (ie if you
can do 10 push press, work in sets of 5 for as long as possible, drop to lower reps when
necessary to maintain form and keep rest consistent. Ideally you will perform twice as
many reps of the rows versus the presses)
Rest as necessary, but aim to stay consistent and keep moving.
Rest 5 mins.
Then…
Alternating EMOM x 21 min
Min 1- 5 x burpee, spend remainder of minute in
handstand hold
Min 2- 10 x burpee, spend remainder of minute in front
rack hold
Min 3- 15 x push-up, rest remainder of minute
DAY 005
20 min rep block-
10 x Split squat left leg (front rack)
10 x Split squat right leg (front rack)
15 x Romanian deadlift
Drop to lower reps when necessary to maintain form and keep rest consistent. Record
total rounds/ reps for each movement
Rest as necessary, but aim to stay consistent and keep moving.
Rest 5 minutes then-
For aslong as possible, EMOM perform-
1 x Kettlebell goblet squat
1 x Kettlebell swing (single)
1 x jump squat
Jump rope at a moderate pace for the remainder of each minute.
Each subsequent minute, add one rep to EVERY movement.
Workout ends when you can no longer perform prescribed
number of reps in 60 seconds.
See previously established alternatives for exercises.
For single implements, alternate sides between rounds.
DAY 006
20 minute alternating EMOM-
Even minutes- Jump rope @ medium intensity
Odd minutes- 3 x pull-up + 6 x push-up + 9 x air squat
Jump rope at an intensity that feels comfortable for first few
rounds but gets progressively more difficult to maintain, by
around the 7th round you should be struggling to complete the
minute.
Walk at a brisk pace for 25 minutes.
No music.
(Set a countdown timer for 12 mins and walk as far as you can
in that time, then turn around and head back).
DO NOT SKIP OR DISMISS THIS PART.
DAY 007
20min rep block-
A1. 5 x Double Kettlebell floor press with glute bridge
A2. 10 x Single arm kettlebell row (10 each side)
(Drop to lower reps when necessary to maintain form and keep rest consistent. Record
total rounds/ reps for each movement)
Rest as necessary, but aim to stay consistent and keep moving.
Rest 5 mins.
Then…
2 mile run
EMOM until run is complete, perform-
1 x burpee
Add an additional burpee each minute until run is complete.
DAY 008
E2MOM x 16 mins
10 x Double Kettlebell front squat
10 x Jump squat
No rest between squats and jump squats, drop KB’s and start set immediately.
Aim for a slow eccentric into a max height jump with every rep.
Rest 4 minutes.
Then…
200m front rack walking lunge
200m farmers hold walking lunge
200m bodyweight walking lunge
Every time you stop, perform-
5 x burpee.
Track total time and total burpees.
COMPARE TO ‘DAY 002’
Aim to beat total time for lunges
DAY 009
30 min alternating EMOM-
Min 1- 5 x pull- up
Min 2- 10 x push-up
Min 3- 15 x air squat
Jump rope at a moderate intensity for the remainder of
each minute.
DAY 010
20 min rep block-
A1. Push-ups
A2. Pull-ups
Rest 5 minutes.
Then…
15 min AMRAP-
5 x double KB clean
10 x double KB squat
15 x double KB swing
20 x double KB deadlift
100m run between each round
COMPARE TO DAY 001
Attempt to beat total reps/ rounds for BOTH sections.
DAY 011
20 min rep block-
10 x Split squat left leg (front rack)
10 x Split squat right leg (front rack)
15 x Romanian deadlift.
Rest 5 minutes then-
For aslong as possible, EMOM perform-
1 x Kettlebell goblet squat
1 x Kettlebell swing (single)
1 x jump squat
Jump rope at a moderate pace for the remainder of each minute.
Each subsequent minute, add one rep to each movement.
Workout ends when you can no longer perform prescribed
number of reps in 60 seconds.
COMPARE TO DAY 005
Attempt to beat previous reps/rounds for both sections.
DAY 012
4 rounds-
100m overhead carry
100m front rack carry
100m farmers carry
200m run
Try to rest minimally between each movement (ie. as soon as you’ve completed 100m
overhead carry, drop immediately into front rack and continue) rest as necessary between
rounds, but stay consistent and track total time taken.
If you only have one implement, alternate between left/right each round.
If using an odd object, substitute back rack carry for farmers carry, unless you can grip
object (ie handles on a sandbag) in which case, perform a farmers carry and alternate
between left/right each round.
This workout works perfectly on a rugby/ football pitch, simply move from one end of
pitch to the other, switching movements each length, after the farmers carry- sprint to
the opposite end of the pitch and back.
RECORD TOTAL TIME TAKEN
DAY 013
20min rep block-
A1. Double KB push press
A2. Double KB bent over row
Rest 5 mins.
Then…
Alternating EMOM x 21 min
Min 1- 6 x burpee, spend remainder of minute in
handstand hold
Min 2- 12 x burpee, spend remainder of minute in front
rack hold
Min 3- 18 x push-up
COMPARE TO DAY 004-
Attempt to beat total reps on rep block.
Note, reps on alternating EMOM have increased versus
day 004.
DAY 014
20 min rep block-
A1- 10 x Double KB front rack squat
A2- 15 x Double KB romanian deadlift
Keep rest minimal, complete all reps before moving onto next exercise (even if this means
a brief pause/ breaking sets up)
Rest 5 mins.
Then…
50-40-30-20-10 of-
Alternating reverse goblet lunges (left+right= 2 reps)
Jump squats (max height on each rep)
Single unders
100m sprint between each round
Record total time taken.
See previous substitutions for exercises.
Goblet= Front rack for single/ odd objects.
Alternate sides between rounds where necessary for single implements.
DAY 015
30 min alternating EMOM-
Even mins- Max handstand hold
Odd mins- 100m run
If you cannot perform a handstand hold against a wall, or cannot hold for
longer than 30 secs, use an overhead hold (KB/ DB/ Odd object)
If using a single load, alternate sides every round.
Get as close to the minute on each round as possible, pay attention to and
record your longest holds/ how many rounds you manage to maintain the
full 60s for.
DAY 016
6 rounds-
60s max push press (left arm only)
60s max push press (right arm only)
60s max pull-ups
60s max push-ups
Rest 2 mins between rounds.
Keep working for the full 60s each round, breaking sets up and resting as necessary.
Goal is to achieve as many reps as possible in each 60s window.
Record total reps for each movement, each round.
Rest 5 minutes.
Then..
EMOM-
1 x burpee
50m run
Add an additional burpee each minute until you can no longer
complete prescribed reps within 60s
If using a barbell, perform a barbell ‘javelin’ press (remove all weight if necessary), grip the barbell centrally with
one hand and clean to your shoulder, the barbell should be running front to back (ie. one end is directly in front
of you, the middle of the barbell is on your shoulder and the opposite end of the barbell is behind you). From this
position simply push press as if the bar were a dumbbell. This is slightly more difficult than pressing a KB/DB,
however the benefits and carryover to other movements are expansive.
If using an implement that is impossible to press single armed, perform-
60s max push press
60s max pull-ups
60s max push press
60s max push-ups
DAY 017
6 rounds-
60s max double KB front rack squat
60s max situps
60s max KB swing
Rest 2 mins between rounds.
Keep working for the full 60s each round, breaking sets up and resting as necessary.
Goal is to achieve as many reps as possible in each 60s window.
Record total reps for each movement, each round.
Record total reps for each movement, each round.
Rest 5 minutes.
Then…
4 rounds of-
20 seconds MAX EFFORT jump rope
10 seconds rest
20 seconds MAX EFFORT air squats
10 seconds rest
Rest 2 mins and repeat.
See previous substitutions for exercises.
Alternate sides between rounds or use a goblet/zercher hold where necessary for single
implements.
DAY 018
60min brisk walk.
DO NOT IGNORE THIS OR MISTAKE FOR
‘REST’.
Get outside, walk, think, decompress.
DAY 019
20min rep block-
A1. 5 x Double Kettlebell floor press with glute bridge
A2. 10 x Single arm kettlebell row (10 each side)
Rest 5 mins.
Then…
‘Death by Burpee Pull-up’
EMOM perform-
1 x burpee pull-up
Add an additional burpee pull-up every subsequent
minute until you can no longer perform the prescribed
reps within 60 seconds (break sets up if necessary,
within the minute)
Record reps/ rounds reached for both sections.
COMPARE TO DAY 007
ATTEMPT TO BEAT TOTAL REPS/ ROUNDS FROM REP BLOCK
Either increase reps per round (ie start at 6 x floor press/ 12 x row per round) OR attempt
to increase total rounds performed (by reducing rest)
DAY 020
E2MOM x 16 mins
12 x Double Kettlebell front squat
12 x Jump squat
No rest between squats and jump squats, drop KB’s and start set immediately.
Aim for a slow eccentric into a max height jump with every rep.
Rest 4 minutes.
Then…
200m front rack walking lunge
200m farmers hold walking lunge
200m bodyweight walking lunge
Every time you stop, perform-
5 x burpee.
Track total time and total burpees.
COMPARE TO ‘DAY 008’
Aim to beat total time for lunges
NOTE- reps for EMOM have increased
DAY 021
Alternating EMOM x 30mins
Even mins perform-
3 x pull-up
6 x push-up
9 x air squat
Odd mins- Jump rope at a moderate pace
Then…
1.5 mile hard run
(Aim for 12 minutes or below)
DAY 022
20min rep block-
A1. Double KB hang clean and press
A2. Pull-up
Work sub-maximally, try to maintain sets at around 50-60% of your rep maxes. (ie if you can do 10 hang clean
and presses, work in sets of 5 for as long as possible, drop to lower reps when necessary to maintain form and
keep rest consistent.)
Rest 5 minutes
Then…
100 x renegade row (Left+Right = 1 rep)
BUT..
EMOM (starting at 0.00) until completion, perform-
5 x burpee
See previous substitutions for exercises.
Alternate sides between rounds where necessary for single implements.
For single implement renegade rows, perform in sets of 5 on each side before switching,
remain in plank position for switch.
For odd objects, perform 100 x pendlay/ bent over rows with same burpee scheme.
DAY 023
10 ROUNDS-
10 x Double KB front rack squat
100m max effort sprint
Rest 60s between rounds
Rest 5 minutes.
Then…
2 rounds-
100m single legged deadlift march*
Rest 2 mins between rounds
*Perform a single legged deadlift, holding load in opposite hand (single KB or DB OR
barbell/ sandbag across back), at the top of the rep, switch hands and take one step
forward with the non working leg, perform another rep on this leg. Continue this,
alternating legs and taking a step forward on each rep, until you have completed 100m.
DAY 024
30 min alternating EMOM-
Even mins- Max handstand hold
Odd mins- Jump rope at a moderate pace
If you cannot perform a handstand hold against a wall, or cannot hold for longer than 30
secs, use an overhead hold (KB/ DB/ Odd object)
If using a single load, alternate sides every round.
Get as close to the minute on each round as possible, pay attention to and record your
longest holds/ how many rounds you manage to maintain the full 60s for.
COMPARE HANDSTAND HOLDS TO DAY 015
Attempt to improve your max hold times/ number of rounds you
can maintain max holds for
DAY 025
6 rounds-
60s max push press (left arm only)
60s max push press (right arm only)
60s max pull-ups
60s max push-ups
Rest 2 mins between rounds.
Keep working for the full 60s each round, breaking sets up and resting as necessary.
Goal is to achieve as many reps as possible in each 60s window.
Record total reps for each movement, each round.
Rest 5 minutes.
Then..
EMOM-
1 x burpee
50m run
Add an additional burpee each minute until you can no longer
complete prescribed reps within 60s
COMPARE TO DAY 016
ATTEMPT TO BEAT REPS/ROUNDS FOR BOTH SECTIONS
DAY 026
6 rounds-
60s max double KB front rack squat
60s max situps
60s max KB swing
Rest 2 mins between rounds.
Record total reps for each movement, each round.
Rest 5 minutes.
Then…
4 rounds of-
20 seconds MAX EFFORT jump rope
10 seconds rest
20 seconds MAX EFFORT air squats
10 seconds rest
Rest 2 mins and repeat.
See previous substitutions for exercises.
Alternate sides between rounds or use a goblet/zercher hold where necessary for single
implements.
COMPARE TO DAY 017
Attempt to beat total reps for section 1
DAY 027
4 rounds-
100m overhead carry
100m front rack carry
100m farmers carry
200m run
Try to rest minimally between each movement (ie. as soon as you’ve completed 100m
overhead carry, drop immediately into front rack and continue) rest as necessary between
rounds, but stay consistent and track total time taken.
If you only have one implement, alternate between left/right each round.
If using an odd object, substitute back rack carry for farmers carry, unless you can grip
object (ie handles on a sandbag) in which case, perform a farmers carry and alternate
between left/right each round.
This workout works perfectly on a rugby/ football pitch, simply move from one end of
pitch to the other, switching movements each length, after the farmers carry- sprint to
the opposite end of the pitch and back.
COMPARE TO DAY 012
ATTEMPT TO BEAT TIME
DAY 028
2 rounds-
50 x pull-up
75 x Double KB clean and push press
100 x Double KB bent over row
125 x Push-ups
150 x Single unders
REST 3 MINS BETWEEN ROUNDS
RECORD TOTAL TIME TAKEN
Break up reps as necessary, but move quickly and stay consistent.
These 1000 reps mark the last 'upper body' focussed workout of the month.
Make it count.
See previous adaptations/ substitutions.
For single implements, alternate sides between rounds.
DAY 029
2 rounds-
50 x Double KB front rack squat
75 x Double KB deadlift
100 x Alternating goblet lunge
125 x KB swings
150 x Air squats
REST 3 MINS BETWEEN ROUNDS
RECORD TOTAL TIME TAKEN
Break up reps as necessary, but move quickly and stay consistent.
These 1000 reps mark the last 'lower body' focussed workout of the month.
Make it count.
See previous adaptations/ substitutions.
For single implements, alternate sides between rounds.
DAY 030
1 mile farmers carry
Every drop, perform 5 x burpee
A simple but true test of grit and perseverance to bookend 30 days of hopefully,
sharpening these tools.
For single implements, alternate sides between drops.
For odd objects, perform front rack/ zercher carry (do not shoulder).
'Until we have begun to go without
them, we fail to realize how
unnecessary many things are.
We've been using them not because
we needed them but because we
had them.'
Seneca
Next...
If you have reached this page, after immersing yourself and completing
all 30 days as intended, then I truly thank you for investing your trust
in this manual and myself.
My hope is that you will have reached this point with not only
noticeable physical changes, but also a shift of mindset; lessons and
tools that you can move forward with, influencing your training from
this point forward, wherever you choose to apply them.
So what now?
You can of course, repeat this manual as many times as you wish,
referring back to your notes and striving for constant improvements.
You can also cherry pick protocols and sessions, for those days when
life has conspired to keep you from your usual routine, or indeed, when
you just 'feel' like it.
All and any feedback you may have, will be gratefully received.
I hope, that moving forward, in any direction- you will continue to reap
the benefits of the previous 30 days.
AT
Glossary of terms
EMOM
Perform prescribed reps / sets / exercises at the
beginning of each and every minute, resting for
remainder of the minute (unless otherwise stated).
Alternating minute EMOM
You will still work ‘emom’ using this protocol, but you
will cycle through different exercises/reps each minute
as prescribed.
E2MOM
Similar to an EMOM, but working every second minute,
starting at 0.00, then 2.00, then 4.00 etc.
AMRAP
As many reps/rounds as possible, with this protocol you
attempt to get the maximum number of repetitions /
sets of the prescribed exercises within a given
timeframe, whilst maintaining the same standards.
Glossary of terms
LADDER
Work down (or up if stated) in reps, usually alternating
between two or more exercises. looks like- 10 reps of
exercise a, 10 reps of exercise b, 9 reps of exercise a, 9
reps of exercise b etc until you reach one rep of each (or
target reps if working upwards).
AFAP
As fast as possible-perform the prescribed reps / set /
workout as fast as possible whilst maintaining good
form and tempo. Shave time off by resting less, not by
performing the movements faster.
REP BLOCK
Similar to an AMRAP. Endeavour to complete and record
as many reps as possible within a set time frame.
Record reps for each exercise and where possible,
record reps for each set, so that you can gauge your
'pace' on subsequent attempts.
Resources
Bulldog Gear
If you plan on purchasing your weapon of choice (or any
equipment moving forward) brand new, I cannot recommend
anyone more highly.
www.bulldoggear.eu
Hench Fuel
You will require sustenance. You can't get much more utilitarian
than a pot of oats, pre mixed with additional protein. There are
some areas of my life however, where I very rarely sacrifice
comforts, taste is one them. Luckily Hench pots taste as good as
they are convenient and nutritious
www.henchfuel.co.uk
Gymboss Interval Timer
Perform a search on the app store or equivalent, I've
experimented with various apps and find 'Gymboss' to be the
most ergonomic. The timer will continue to countdown and alert
you over the top of any music. Presets for EMOMs and a simple
configuration for saving new timers.
STOIC30
