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LOCKDOWN PROTOCOL
TABLE OF CONTENTS
INTRO ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... …
Calendar ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ...
Training & scaling options ... ... ... ... ... ... ... ... ...
Warm-up ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ...
Exercise Explanations ... ... ... ... ... ... ... ... ... ... ...
3
4
5
6
7-8
Phase 1 ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 9-10
(weeks 1-2)
Phase II ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 11-12
(weeks 3-4)
Phase III ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 13-14
(weeks 5-6)
Conclusion ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 15
DISCLAIMER
Copyright © 2020 Hard to kill fitness LLC
All rights are reserved to Hard To Kill Fitness, no part of this publication or the information in it can be copied and
used for re-sale.
Please consult your physician or other health care professional before starting this or any other fitness program to
determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood
pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest
pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it.
#HARDTOKILLFITNESS
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing.
2
The use of any information in this program in solely at your own risk.
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LOCKDOWN
LOCKDOWNPROTOCOL
PROTOCOL
WELCOME TO THE BROTHERHOOD.
Hey Brother,
HTK Lockdown protocol has been created out of a necessity.
This plan was designed to use completely no weights while still giving you an
intense workout. Many of us around the world are now locked down and for those
without home gyms this can feel daunting. That is why it is important to plan and
focus on your physical and mental health.
Bodyweight style training has been proven to be more than effective and is the
best way to help you build and maintain your physique, strength, endurance
and mobility.
This training uses No fancy exercises, No equipment, limited space, and even
limits jumping exercises ( for those in apartments, thank us later). There are options
for every level with scaling and adding weight depending on your fitness level and
situation.
It isn’t the time to pack it in! Now is the perfect time to knuckle down and
continue to challenge yourself. Its important that you read over the following
pages for your full brief on how to perform and get the most out of this training.
P.S. This protocol was created for the current situation but it can be used
anytime you are stuck inside, travelling for work, or if you find yourself locked
down in solitary confinement (fingers crossed this isn’t any of you).
#HARDTOKILLFITNESS
3
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LOCKDOWN PROTOCOL
CALENDAR
This program is to be performed 4 days per week, with 3 days off. Due to being
locked down and likely not being very active, I highly recommend not going more than
one day without some form of exercise or low intensity cardio.
Off days:
Take this time to stay active and work on taking your mind off what's going on around
you. If you can, get outside and take a walk, run or cycle. If you're stuck inside the house,
focus on your mobility and get stuck into some stretching / foam rolling. Other ways to
stay active is while you're playing games whether on a console or board games with your
family is have punishments. Every time you lose or make a bad move, you must do 10
push-ups.
WEEK
ONE
WEEK
THREE
FRI
DAY 2□
DAY 4□
DAY 5□
HIIT
CIRCUIT
AMRAP
AMRAP
TOTAL BODY
TOTAL BODY
LOWER BODY
& CORE
UPPER BODY
DAY 8□
DAY 9□
DAY 11□
DAY 12□
HIIT
CIRCUIT
AMRAP
AMRAP
TOTAL BODY
TOTAL BODY
LOWER BODY
& CORE
UPPER BODY
DAY 15□
DAY 16□
DAY 18□
DAY 19□
HIIT
CIRCUIT
TOTAL BODY
TOTAL BODY
DAY 22□
DAY 23□
HIIT
CIRCUIT
TOTAL BODY
OFF
OFF
AMRAP
AMRAP
LOWER BODY
& CORE
UPPER BODY
DAY 25□
DAY 26□
AMRAP
AMRAP
TOTAL BODY
LOWER BODY
& CORE
UPPER BODY
DAY 29□
DAY 30□
DAY 32□
DAY 33□
HIIT
CIRCUIT
AMRAP
AMRAP
TOTAL BODY
TOTAL BODY
LOWER BODY
& CORE
UPPER BODY
DAY 36□
DAY 37□
DAY 39□
DAY 40□
HIIT
CIRCUIT
AMRAP
AMRAP
TOTAL BODY
TOTAL BODY
LOWER BODY
& CORE
UPPER BODY
OFF
OFF
OFF
OFF
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SAT & SUN
OFF
OFF
OFF
OFF
OFF
PHASE 3
WEEK
SIX
THURS
OFF
#HARDTOKILLFITNESS
WEEK
FIVE
DAY 1□
WED
PHASE 2
WEEK
FOUR
TUES
PHASE 1
WEEK
TWO
MON
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LOCKDOWN PROTOCOL
YOUR TRAINING.
During this program, each day will have a specific goal and focus. You will be
focused on either total body, lower body and core, or upper body.
Your training day will be split up into blocks. Each block will take around 6-8 minutes
with a 2-minute rest between each one. This is to keep you disciplined and laser
focused on the task at hand. Note* Circuits are the exception.
As you move through the program, it will get progressively harder by changing the
exercises to more difficult variations and increasing the volume.
HIIT Splits
During these you will be performing the exercises for a specified time followed by
rest for a specified time. At the beginning of the program you will be using a 20/40
ratio meaning 20 seconds of work, followed by 40 seconds of rest. As you progress
through the weeks things will ramp up to 30/30s and finally 40/20s.
AMRAPs
The above stands for “as many rounds as possible” and is exactly what you will be
doing. You will complete all the repetitions of the 1st exercise, followed by all reps
of the 2nd exercise This is 1 round. Rest as necessary and repeat as many times as
possible within the time frame.
SCALING / Alternative
Exercises
This training protocol has been specifically built for those
with zero equipment and limited space. It has been
designed to be performed from any level from beginner to
advanced. Depending on what level you are at right now, we have options to help
you change the training to suit you.
BEGINNER
If you are finding the program too difficult, here are some example alternative
movements to make life easier.
Alternate lunges —— Static lunges
1-2 sit ups —— Regular crunches
Push-ups from the knees or
Burpees —— Frog Hops
Squat Jumps —— Air Squats
Split jumps —— Alternate lunges
Plank Knee-ins —— Plank knee-ins with straight
arms on raised platform
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#HARDTOKILLFITNESS
All Push-ups ——
ADVANCED
If you feel this will be too
easy for you, add a
weighted vest/plate carrier
if you have one available
or find a backpack and
load it with any items you
have around the house
(books, rice etc).
5
LOCKDOWN PROTOCOL
WARM UP.
Due to the lockdown, the best way to warm-up and let some tension out to
get things rolling is shadow boxing. Leave the warm gears on at this stage, put
some music on and let those punches fly. A good amount of time for the
warm-up is 1-2 songs or 4-6 minutes.
Once you have completed this, spend 3-5 minutes on Dynamic stretching.
Below is a routine that I recommend to make sure your muscles are
completely prepared for the workout ahead.
Start with a wide stance and hold each stretch for 2-3 seconds. Repeat
until you complete the required amount
5X TOE REACHES
(EACH SIDE)
5X Ground Touches
Stand up straight each time
5x Torso bend and stretch
one arm up overhead and reach
5x Lunge Stretch
5x Standing knee hold
NOTE:
You hear this all the time, but
warming up properly is really
important to your workout. Its
not just a way to prevent injury
but it will really help activate your
muscles so you get more out of
your workout. It only takes 5-10
minutes so get after it!
(each side)
5x Standing quad stretch
(each side)
5X Cobra stretch
#HARDTOKILLFITNESS
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LOCKDOWN PROTOCOL
EXERCISE EXPLANATIONS
Upper Body – Pull:
Upper Body – Push:
To start, think of face pulls. Begin with arms
straight out both fists touching. Squeeze
your mid upper back muscles tightly as you
pull your elbows back to be inline with your
shoulders.
These are the same as regular push-ups but
using a chair/bench or any elevated
platform to put your feet on. This makes the
exercise more difficult and mimics an
incline bench press.
CHAIN BREAKERS
Once here, pulse three times before
shooting your arms back out directly in
front of you. It is important you use your
mind muscle connection and focus on really
squeezing those muscles. This exercise will
help you stretch out as well as target your
upper back muscles.
ARM HAULERS
Lie flat on your belly. Raise your feet and
arms off the deck with your arms stretched
out in front of you. Sweep your arms back
to your thighs and then all the way forward
again, imagine as if you are swimming.
Do this at a constant speed, not too fast or
too slow to get the most out of this exercise.
BACK STATIC HOLD
Lie flat on your belly. With your arms
outstretched to the sides making a capital T,
point your thumbs up and lift your arms off
the ground. Squeeze your shoulder blades
together and hold.
ALTERNATE SUPERMAN'S
SPIDERMAN PUSH-UPS
Assume a standard pushup position, your
body aligned from ankles to head. As you
lower your body toward the floor, lift your
right foot, swing your right leg out sideways,
and try to touch your knee to your elbow.
Return to the starting position and repeat
with your left leg.
TRICEPS EXT PUSH-UPS
Start out in a position similar to a regular
push-up, but with your arms extended out
farther in front. As you bend your elbows,
you’ll slowly lower your body until your
elbows touch the ground as if you were in a
plank position.
From here, contract your triceps and
reverse the movement until your arms are
straight.
CORE:
BUTTERFLY SIT-UPS
Lie flat on your back on the floor with your
arms stretched up over your head, your
knees should be bent, and the soles of your
feet facing one another. Imagine a groin
stretch.
In one fluid movement, raise your upper
body up so you’re now in a sitting position
as you reach forward with both hands to
touch your feet. Slowly lower yourself back
to the starting position and repeat.
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#HARDTOKILLFITNESS
Lie face down on a mat with your arms
stretched above your head. Raise your right
arm and left leg about 5 to 6 inches off the
ground (or as far as you comfortably can).
Hold for a few seconds and relax. Repeat
with the opposite arm and leg.
DECLINE PUSH-UPS
7
LOCKDOWN PROTOCOL
EXERCISE EXPLANATIONS CONT.
CORE:
Lower body:
Start by sitting on the floor, with your knees
bent and feet flat on the ground. Then lean
back so your upper body is at a 45-degree
angle to the floor. Keep your back straight at
this angle throughout the exercise, as it will
be tempting to hunch your shoulders
forward.
Start by standing tall with your feet
shoulder-width apart. Your back should be
straight and your weight on your heels.
RUSSIAN TWIST CRUNCHES
Link your hands together in front of your
chest, then brace your core and raise your
legs up off the ground. Rotate your arms all
the way over to one side, then do the same
in the other direction
PLANK-UPS
Start in a push-up position with the hands
under the shoulders and the legs stretched
out directly behind. Squeeze the thigh and
glute muscles to keep body and legs in a
straight line, and lower down to the elbows
one elbow at a time. From this position on
the elbows, press the hands into the floor
one at a time to return to the push-up
position
PLANK KNEE-INS
Push yourself up into the plank position.
Maintaining a tight core and flat back, bring
your left knee to your left elbow. Pause and
slowly return each to the starting point.
Repeat with the other side and keep
alternating.
This is the same as a regular sit-up, however
at the top of each rep you will throw a 1-2
boxing combo (left punch, right punch)
before lowering your body down and repeat.
Take a big step to the side and, ensuring
you keep your torso as upright as possible,
lower until the knee of your leading leg is
bent at around 90°, keeping your trailing
leg straight. Push back up and return to the
starting position.
SPLIT JUMPS
Stand with one foot forward and other foot
back with knees initially bent only slightly.
Dip body down by bending legs more.
Immediately jump upward. Quickly
reposition legs and land with feet in
opposite positions. Immediately dip body
down by bending legs just short of rear
knee contacting the floor. Keep torso
upright.
Repeat sequence with opposite leg
movement. Continue jumps by alternating
leg positions.
CALF RAISES
This exercise can be done a few ways.
Ideally it will be done on a step so you can
perform the exercise with full range, but it
can be done on a flat surface too. When
performing single leg calf raises, hold onto
something steady to keep balance.
ALI SHUFFLE
Keeping your torso upright and your weight
on the balls of your feet, scissor your legs
front and back. This is quick footwork, and
it should be light and fast. Pump your arms
to keep the speed of the feet up.
#HARDTOKILLFITNESS
1-2 SIT-UPS
SIDEWAYS LUNGES
8
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PHASE I : INITIATION
WEEK ONE.
Day 1: Total Body HIIT - 20/40s
Perform each exercise for the required 20s
on 40s off. For example 20s push-ups,
40s rest. 20s chain breakers, 40s rest.
Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1ST BLOCK Regular Push-ups
3 sets Chain Breakers **
3
BLOCK Alternate Lunges
3 sets
Calf Raises
** See page 7
15 x Diamond push-ups
25 x Superman’s
20 x Burpees
25 x Cannonball Sit-ups
15 x Lying leg raises
DAY 5: UPPER BODY AMRAPS
Day 4: Lower Body / Core AMRAPs
Each Block is 6 minutes. Perform as many
rounds as possible, of both exercises, in
the 6-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 20x Air squats
6MINS 20x Single-leg Calf Raises
(each side)
BLOCK 20x Sideways Lunges
6MINS (each side)
Each Block is 6 minutes. Perform as many
rounds as possible of both exercises in the
6-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 15x Decline Push-ups
6MINS
30x Chain Breakers
2ND BLOCK 15x Wide Push-ups
6MINS
15secs Back Static Hold
3RD BLOCK 15x Knuckle Push-ups
6MINS
15x Arm Haulers
40x Ali Shuffle
3RD BLOCK 20x Reverse Crunches
6MINS 20x Russian Twist Crunches
(each side)
#HARDTOKILLFITNESS
2
4 Rounds: No rest between rounds.
50 x Mountain Climbers
4TH BLOCK. 1-2 Sit-ups
3 sets
Alternate Superman's
ND
Day 2: Total Body circuits
(700 Repetitions)
25 x Air Squats
2ND BLOCK Chair Dips
3 sets Arm Haulers
RD
During this phase we are starting off
light with basic exercises and more rest.
This will set the foundation for you as
you build your capacity to handle more
and more volume.
9
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LOCKDOWN PROTOCOL
PHASE I : INITIATION
WEEK TWO.
Day 8: Total Body HIIT - 20/40s
Perform each exercise for the required
20s on 40s off. For example 20s pushups, 40s rest. 20s chain breakers, 40s rest.
Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1ST BLOCK Regular Push-ups
4 sets Chain Breakers
2
ND
BLOCK Chair dips
3 sets Arm Haulers
NOTE:
Watch for an increase in Repetitions
as we move up in this phase, and
don’t forget to utilize your active rest
days and keep moving.
Day 9: Total Body circuits
(800 Repetitions)
4 Rounds: No rest between rounds.
20 x Diamond push-ups
30 x Air Squats
50 x Mountain Climbers
30 x Superman’s
3RD BLOCK Alternate lunges
4 sets
Calf raises
4TH BLOCK. 1-2 sit-ups
3 sets
Alternate superman's
Day 11: Lower Body / Core
AMRAPs
Each Block is 7 minutes. Perform as many
rounds as possible, of both exercises, in
the 7-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 20x Air squats
7 MINS
20x Single-leg calf raises
(each side)
40x Ali Shuffle
3RD BLOCK 20x Reverse crunches
7 MINS
20x Russian twist crunches
(each side)
25 x Cannonball Sit-ups
15 x Lying leg raises
DAY 12: UPPER BODY AMRAPS
Each Block is 7 minutes. Perform as many
rounds as possible of both exercises in the
7-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 15x Decline Push-ups
7 MINS
30x Chain Breakers
2ND BLOCK 15x Wide Push-ups
7 MINS
15secs Back Static Hold
3RD BLOCK 15x Knuckle Push-ups
7 MINS
15x Arm Haulers
#HARDTOKILLFITNESS
2ND BLOCK 20x Sideways lunges
7 MINS (each side)
30 x Burpees
10
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PHASE II : JACK UP THE VOLUME
WEEK THREE.
We are really ramping up in this phase with more difficult
exercises, shorter rest periods and higher rep counts. You will
notice some exercises are more focused on active rest than
high intensity (Jumping jacks, Shadow boxing) . This is to keep
you moving but allow you more to time to recover.
Day 1: Total Body HIIT - 30/30’s
Perform each exercise for the required 30s
on 30s off. For example 30s wide pushups, 30s rest. 30s chain breakers, 30s rest.
Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1
ST
BLOCK Wide Push-ups
4 sets Chain Breakers**
2ND BLOCK Triceps Extension push-ups
3 sets Arm Haulers
3RD BLOCK Split jumps
4 sets Shadow boxing
Day 2: Total Body circuits
(900 Repetitions)
4 Rounds: No rest between rounds.
20 x Diamond push-ups
30 x Air Squats
60 x Mountain Climbers
30 x Superman’s
35 x Burpees
30 x Cannonball Sit-ups
20 x Lying leg raises
4TH BLOCK. Butterfly sit-up's
3 sets Plank knee-ins
** See page 7
Day 4: Lower Body / Core AMRAPs
Each Block is 7-minutes. Perform as many
rounds as possible, of both exercises, in
the 7-minute time frame.
Rest 1-2 minutes between blocks
2ND BLOCK 25x Sideways lunges
7 MINS (each side)
50x Ali Shuffle
3RD BLOCK 25x Reverse crunches
7 MINS
25x Russian twist crunches
(each side)
Each Block is 7 minutes. Perform as many
rounds as possible of both exercises in the
7-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 20x Decline push-ups
7 MINS 40x Chain breakers
2ND BLOCK 20x Wide push-ups
7 MINS
20sec Back static hold
3RD BLOCK 20x Knuckle push-ups
7 MINS
20x Arm Haulers
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1ST BLOCK 25x Squat jumps
7 MINS
25x Single-leg calf raises
(each side)
DAY 5: UPPER BODY AMRAPS
11
LOCKDOWN PROTOCOL
PHASE II : JACK UP THE VOLUME
WEEK FOUR.
Day 8: Total Body HIIT - 30/30’s
Perform each exercise for the required 30s
on 30s off. For example 30s wide pushups, 30s rest. 30s chain breakers, 30s rest.
And repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1ST BLOCK Wide Push-ups
4 sets Chain Breakers
2ND BLOCK Triceps Extension push-ups
4 sets Arm Haulers
3
RD
BLOCK Split jumps
4 sets Shadow boxing
4TH BLOCK. Butterfly sit-ups
4 sets
Plank knee-ins
Day 11: Lower Body / Core
AMRAPs
Each Block is 8-minutes. Perform as many
rounds as possible, of both exercises, in
the 8-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 25x Squat jumps
8MINS 25x Single-leg calf raises
(each side)
50x Ali Shuffle
4 Rounds: No rest between rounds.
25 x Diamond push-ups
40 x Air Squats
60 x Mountain Climbers
35 x Superman’s
40 x Burpees
30 x Cannonball Sit-ups
20 x Lying leg raises
NOTE:
Don’t forget your off days aren’t
time to switch off completely.
Make sure you get some light
activity in.
DAY 12: UPPER BODY AMRAPS
Each Block is 8-minutes. Perform as many
rounds as possible of both exercises in the
8-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 20x Decline push-ups
8MINS 40x Chain breakers
2ND BLOCK 20x Wide push-ups
8MINS
20sec Back static hold
3RD BLOCK 20x Knuckle push-ups
8MINS 20x Arm Haulers
3RD BLOCK 25x Reverse crunches
8MINS 25x Russian twist crunches
(each side)
#HARDTOKILLFITNESS
2ND BLOCK 25x Sideways lunges
8MINS (each side)
Day 9: Total Body circuits
(1000 Repetitions)
12
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LOCKDOWN PROTOCOL
PHASE III : TILL THE WHEELS FALL OFF
WEEK FIVE.
Welcome to your final phase. Rest is lowered,
volume is way up and harder variations of exercises
are set. This is where we separate man from mouse
so give it everything and never give up.
Day 1: Total Body HIIT - 40/20’s
Perform each exercise for the required 40s
on 20s off. For example 40s spiderman
push-ups, 20s rest. 40s chain breakers, 20s
rest. Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1ST BLOCK Spiderman Push-ups
4 sets Chain Breakers
2ND BLOCK Chair Dips
3 sets Arm Haulers
30 x Diamond push-ups
45 x Air Squats
60 x Mountain Climbers
35 x Superman’s
35 x Cannonball Sit-ups
25 x Lying leg raises
4TH BLOCK. Plank-ups
3 sets
Superman’s
DAY 5: UPPER BODY AMRAPS
Day 4: Lower Body / Core
AMRAPs
Each Block is 7-minutes. Perform as many
rounds as possible, of both exercises, in
the 7-minute time frame.
1ST BLOCK 30x Squat jumps
7 MINS 30x Single-leg calf raises
(each side)
BLOCK 30x Sideways lunges
7 MINS (each side)
Each Block is 7-minutes. Perform as many
rounds as possible of both exercises in the
7-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 25x Decline push-ups
7 MINS
50x Chain breakers
2ND BLOCK 25x Wide push-ups
7 MINS
25sec Back static hold
3RD BLOCK 25x Knuckle push-ups
7 MINS
25x Arm Haulers
60x Ali Shuffle
3RD BLOCK 30x Reverse crunches
7MINS
30x Russian twist crunches
(each side)
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2
4 Rounds: No rest between rounds.
45 x Burpees
3RD BLOCK Split jumps
4 sets Jumping Jacks
ND
Day 2: Total Body circuits
(1100 Repetitions)
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LOCKDOWN PROTOCOL
PHASE III : TILL THE WHEELS FALL OFF
WEEK SIX.
Day 8: Total Body HIIT - 40/20’s
Perform each exercise for the required 40s
on 20s off. For example 40s spiderman
push-ups, 20s rest. 40s chain breakers, 20s
rest. Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
1
ST
BLOCK Spiderman Push-ups
4 sets
Chain Breakers
3
4 Rounds: No rest between rounds.
30 x Diamond push-ups
50 x Air Squats
70 x Mountain Climbers
40 x Superman’s
50 x Burpees
2ND BLOCK Chair Dips
4 sets
Arm Haulers
RD
Day 9: Total Body circuits
(1200 Repetitions)
35 x Atomic Sit-ups
25 x Lying leg raises
BLOCK Split jumps
4 sets
Jumping Jacks
4TH BLOCK. Plank-ups
4 sets
Superman’s
NOTE:
This is your last week so make
the most of it!
Day11: Lower Body / Core
AMRAPs
Each Block is 8-minutes. Perform as many
rounds as possible, of both exercises, in
the 8-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 30x Squat jumps
8 MINS 30x Single-leg calf raises
(each side)
60x Ali Shuffle
Each Block is 8 minutes. Perform as many
rounds as possible of both exercises in the
8-minute time frame.
Rest 1-2 minutes between blocks.
1ST BLOCK 25x Decline push-ups
8 MINS
50x Chain breakers
2ND BLOCK 25x Wide push-ups
8 MINS
25sec Back static hold
3RD BLOCK 25x Knuckle push-ups
8 MINS
25x Arm Haulers
3RD BLOCK 30x Reverse crunches
8 MINS
30x Russian twist crunches
(each side)
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2ND BLOCK 30x Sideways lunges
8 MINS (each side)
DAY 12: UPPER BODY AMRAPS
14
CONGRATULATIONS!
YOUR TRAINING IS COMPLETE ✓
If you’ve made it this far, I’m
praying we are all off lockdown
now and life is back to normal.
Be proud that you used this
time effectively and have come
out even stronger. You are an
important part of the Hard to
Kill Fitness community and we
are thankful to have you on our
side through the good and bad.
“Si vis pacem,
parabellum”
“If you want peace,
prepare for war”
We hope that we can continue
to serve you on your journey in
the future.
Stay Hard.
WHERE TO NOW?
Yes of course you can repeat this training plan again. If
you do, then I challenge you to kick it up a notch. This
time, try adding weight by wearing a vest / plate carrier
or loaded backpack.
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