HIGH INTENSITY
BODYBUILDING
30
DAYS O F WO R KO U T S
ABOUT ME
I have spent the last 15 years in the fitness industry, with a primary focus on functional fitness. In
2010 I trained with the U.S. Olympic Skeleton and Bobsled Team, qualifying for Olympic Trials in
both sports. I have also competed at CrossFit Regionals seven times.
I have designed fitness programs for the U.S. Military, large corporations, and several professional
athletes around the globe. Recently I started a podcast called "Real Chalk," which is part of the
Shrugged Collective and one of the most popular health and fitness podcasts on iTunes. In
addition, I currently own and operate CrossFit CHALK, one of the top CrossFit affiliates in the
world with hundreds of in-house members and thousands more online.
Education
Bachelor Degrees in Kinesiology from the University of Utah
Bachelor Degree in Nutrition from the University of Utah
USAW Olympic Weightlifting and Performace Coach
CrossFit Coach Certification
CrossFit Football Coach
The program follows a 3 day on 1 day off schedule and has exactly 30 days of workouts. The style
of training is a mixture between classic Interval Weight Training designed by Pat O’Shea in the
1970’s, Functional movements, and bodybuilding.
This mixture of exercises and concepts yields the greatest gains of any program design to date.
It’s efficient on time, fun, builds incredible work capacity, and has the ability to burn fat and build
muscle at the same time. In my humble opinion it is the “holy grail” of exercise prescription.
However this is going to be extremely difficult at times, so be ready to work!
#PERFOMANCETRAINING
ABOUT THIS PROGRAM
2
EFFECTIVE AND EFFICIENT
01
FOR TIME
5 ROUNDS
5 Muscle Snatches (Heavy as possible)
immediately into;
2min. of Rowing at 90%
Rest 3min
After the last round, Rest 5min. (Including the 3min.)
5 ROUNDS
5 Front Squats (Heavy as possible)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 2min
https://youtu.be/vg_9KZFA44A
02
EVERY 3MIN. X 10 ROUNDS
Rest 5min
50-40-30-20-10
Lateral Lunges with 95/65lb Barbell on your back
(Left + Right = 2 reps)
Push-Ups
https://youtu.be/40y2ZfNBUo0
*clickable link
#PERFOMANCETRAINING
10 Cal Assault Bike Sprint
immediately into;
5 Deadlifts at 70-80%
3
“
HIGH INTENSITY WILL
WILL YIELD HIGH RETURNS
“
EFFECTIVE AND EFFICIENT
03
MAX EFFORT
5 ROUNDS
10 Push Press (Heavy as possible)
immediately into;
1min. Ski Erg for Max Cals (20+ Calorie Goal)
Rest 3min
After the last round, Rest 5min. (Including the 3min.)
4 ROUNDS
Single Arm DB Hammer Curl for a “21 set” (Right arm only)
Single Arm DB Hammer Curl for a “21 set” (Left arm only)
immediately into;
“Gun Walk” for 100 feet with (2) DBs.
The weight should be just enough to where you pretty
much fail at the last few seconds. The weight should
also determine how fast you are walking.
immediately into;
DB or KB Shrugs to failure.
Try to grab something heavy and get at least 10+ reps
Rest 2min. after each set
Split 100 Barbell Curls with a friend with a 45/35lb bar.
You do 10, I do 10.
The rest is the time it takes your partner to finish.
https://youtu.be/-4D92jUTrrk
#PERFOMANCETRAINING
After the last round, Rest 5min. (Including the 2min.)
5
EFFECTIVE AND EFFICIENT
04
REST DAY
05
MAX EFFORT
5 ROUNDS
6 Power Cleans (Heavy as possible, but with CLEAN form)
immediately into;
6 Bench Press (Heavy as possible)
immediately into;
2min. of Max Double Unders
Rest 2min.
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict Handstand Push-Ups
https://youtu.be/KoCn4bdNylY
#PERFOMANCETRAINING
After the last round, Rest 5min. (Including the 2min.)
6
EFFECTIVE AND EFFICIENT
06
EVERY 4MIN. X 5 ROUNDS
25 Cal Assault Bike
5 Back Squats (Start at 60% and climb each round)
Rest 5min
10min. to complete as many reps as possible
Back Rack Barbell Lunges (60% of max weight)
*Try and do as many as you can on the first set and then
you may put it back on the rack and rest as needed before
getting back at it.
Rest 5min
100 Ball Slams 30/20lb ball
https://youtu.be/vrH7NI4MF14
#PERFOMANCETRAINING
07
REST DAY
7
EFFECTIVE AND EFFICIENT
08
ENDURANCE DAY
4 ROUNDS
10 Snatches (Heavy as possible, but doable in 1 to 2 sets)
immediately into;
4min. of rowing for max meters
Rest 3min.
After the last round, Rest 5min. (Including the 3min.)
FOR TIME
100 Push Press 115/75 (Advanced 135/95)
5 Burpees Every Min. On The Minute until you’re done. Start with burpees!
https://youtu.be/5T0Cwlobldc
09
AMRAP
12MIN AMRAP
(Power Clean ladder)
20 @50%
15 @65%
10 @75%
Max reps at 90%
Rest 5min.
Rest 10min. (You should need this huge rest break)
10MIN AMRAP
Max Bench Press at 135/85
Every time you break a set, complete 10 Kipping Pull-Ups
Try not to give yourself too much rest on this :)
https://youtu.be/l5pbPVmRU8I
#PERFOMANCETRAINING
200 cal assault in teams of 2
8
EFFECTIVE AND EFFICIENT
10
EMOM
21MIN EMOM
1.) 15/12 Cal Row
2.) 15 Overhead Squat 95/65
3.) 15 Toes-To-Bar
Rest 10min
EMOM X 10MIN
10 deadlifts at 60% of your 1RM
This should be VERY difficult.
Try and do it fast so that you can get some rest.
https://youtu.be/tj6H62iORzA
12
11
REST DAY
EMOM
Rest 5min.
5 ROUNDS
1min. of max kb Swings #100/70
1min. of max push-press 135/95
1min. of max double unders
1min. of max push-ups
1min. REST
https://youtu.be/N8243Czdebs
#PERFOMANCETRAINING
EVERY 4MIN. X 5 ROUNDS
3 Back Squats (Heavy as possible)
500m Row
9
“
THE MOMENT IT STARTS TO HURT
IS ALSO THE MOMENT YOU GET BETTER
“
EFFECTIVE AND EFFICIENT
13
EMOM
EMOM X 10MIN
Odd: 15/12 Cal Row
Even: Max DB Bench Press 45/25
EMOM X 10MIN
Odd: 15/12 Cal Assault Bike
Even: Max Power Cleans 135/95
EMOM X 10MIN
Odd: 15/12 Cal Ski Erg
Even: Max Alternating DB Snatch 50/35lb
https://youtu.be/U2WKyBK0wUY
15
REST
14
EMOM X 10MIN
5 Deadlifts (60% of your max)
10 Kipping Pull-Ups (15 if you are advanced)
Rest 5min
Rest 5min
4 SETS
10-12 reps of Barbell Bicep Curls
10-12 reps of DB Tricep Skull Crushers
Something challenging
https://youtu.be/Gukk0yGGQto
#PERFOMANCETRAINING
10min. of MAX Cals on the Assault Bike, Row, or Ski. (Pick 1)
11
EFFECTIVE AND EFFICIENT
16
A LOT HARDER THAN IT LOOKS
5 ROUNDS
1min. of Thrusters 95/65
1min. of Toes-To-Bar
1min. Rest
Rest 5min. (Including the 1min.)
EVERY 5MIN X 5 ROUNDS
10 DB bent over row (each arm)
100 double unders
20 heavy Russian KB swings #100/70lbs+
If you have time….
3 ROUNDS
Weighted planks with a 45/35lb plate on your back
1min. on by 1min. off
https://youtu.be/RcnSROCvAuE
17
EVERY 5MIN. X 5 ROUNDS
(This one is going to be hard)
Rest as much as needed…
10 ROUNDS
10 Push-Ups (Advanced: Ring push-ups)
10 GHD Sit-Ups
https://youtu.be/nTJ9AdJraZ4
#PERFOMANCETRAINING
30 Cal Bike
3 Front Squats 80+% effort for all sets (try and climb to a 3RM)
12
EFFECTIVE AND EFFICIENT
18
REST
19
EMOM
20MIN. EMOM
Odd 1 Legless Rope Climb (from the floor, sitting)
“L-Sit” if possible
Even 3 Jerks (from the ground)
*Heavy as possible
Rest as needed
14MIN. EMOM
Odd 5 Bench Press
(Heavy as possible) 225/135+
https://youtu.be/iVJBWGvmO8Q
#PERFOMANCETRAINING
Even 10 Weighted Chin-Ups
(if you can’t do weighted, strict is fine)
*Remember Chin-Ups is underhand grip
13
EFFECTIVE AND EFFICIENT
20
EMOM X 5MIN
EMOM X 5MIN
12/9 Cal Row
immediately into;
EMOM X 5MIN
5 Deadlifts 315/205+
immediately into;
EMOM X 5MIN
12/9 Cal Row
immediately into;
EMOM X 5MIN
5 Deadlifts 315/205+
*Try and pick something heavy but doable. NO SINGLES. Unbroken sets only. The row is purposely on the easier side.
Rest 5-10min.
15 MINUTE AMRAP
10-9-8-7-6-5-4-3-2-1
Strict HSPUs
1-2-3-4-5-6-7-8-9-10
D-Balls #100/#75
REST
21
#PERFOMANCETRAINING
https://youtu.be/XkBU6BNFqL8
14
“
GOOD OLD GRUNT WORK.
NOTHING FLASHY.
“
EFFECTIVE AND EFFICIENT
22
EMOM
EVERY 4MIN. X 5 ROUNDS
100 Double Unders
3 Snatches (Heavy as Possible) 185/135+?
Rest 5min.
EVERY 4MIN. X 5 ROUNDS
5 Overhead Squats (Heavy as possible)
immediately into;
8 DB Bent Over Rows on each arm
(Heavy as possible) 70/50+
https://youtu.be/9VgX215ovDs
23
EMOM X 10MIN
(both in the same minute)
3 Power Cleans (Touch and go heavy as possible 225/155?)
10 GHD Sit-Ups
* This is really hard if you do it heavy enough.
Keep your equipment close by!
Rest 5-10min
Rest 5min. (including the 2min.)
3 SETS
8-10 DB Incline Bench Press (Heavy as possible)
immediately into;
1min. of Russian Twists with 5lb plate
Rest 2min.
https://youtu.be/jpBvQJPwYio
#PERFOMANCETRAINING
4 SETS
6-8 Barbell Bench Press (Heavy as possible)
immediately into;
1min. of max kipping pull-ups
Rest 2min.
16
EFFECTIVE AND EFFICIENT
24
BUNS N GUNS
4 SETS
10 Alternating Back Rack Lunges (HAP)
immediately into;
20 Cal Assault Bike Sprint
Rest 3min.
Rest 5min. (Including the 2min.)
4 Sets
10 Single Leg Deadlifts on ea. leg
(with foot on a 15-20” box)
immediately into;
20 “A” Squats
(You need a Rogue brick ideally or a stack of a few 45’s)
Rest 2min.
ARM CIRCUIT - 3 ROUNDS
40sec. of DB Skull Crushers
20sec. Rest
40sec. of Gun Walks
20sec. Rest
40sec. of Tricep Pull-downs with (2) blue bands or an actual
pull-down if you have it
20sec. Rest
25
REST
#PERFOMANCETRAINING
https://youtu.be/rReTQ2RP0g0
17
EFFECTIVE AND EFFICIENT
26
SHOULDER DAY
4 SETS
6-8 Jerks (HAP)
immediately into;
2min. of “Tabata” Ski Erg (20sec. on x 10sec off)
Go as HARD as you can!
2min. Rest
Rest 5min. (including the 2min.)
3 SETS
8-10 Heavy Hang High Pulls (Basically an upright row but
you can use your hips for momentum)
immediately into;
1min. of later DB raises on the right arm
immediately into;
1min. of later DB raises on the left arm
Rest 90sec.
Rest 5min. (Including the 90sec.)
FOR TIME
150 Russian KB Swings 70/53
*Starting with and EMOM complete 5 Burpees
#PERFOMANCETRAINING
https://youtu.be/M-Hld25Sm5w
18
EFFECTIVE AND EFFICIENT
27
EVERY 4MIN. X 5 ROUNDS
Row 20/15 Cals
10 DB Power Snatches 90/60 (Advanced 100/70)
Max TTB in remaining time (Goal is 20)
*The only rest you get is the rest you earn
Rest 5-6min. And get ready for this finisher….
“DEATH BY BACK SQUAT” WITH 185/135
(ADVANCED 225/155)
1 Rep the first minute
2 Reps the second minute
3 Reps the third minute
… And so on until you fail.
Goal is more than 10 rounds. Try and get to 11 or more. There
is a rule here where if you get to the number with ANY time at
all, you have to at least try. So if you finish the previous set
with 2sec left, then you must try for the next set even if you
know you will fail.
28
REST
#PERFOMANCETRAINING
https://youtu.be/6BwIK1L_17s
19
EFFECTIVE AND EFFICIENT
29
AMRAP
10MIN. AMRAP (65% OF 1RMS)
5 Power Cleans
5 Deadlifts
5 Bench Press
10MIN. AMRAP (75% OF 1RMS)
3 Power Cleans
3 Deadlifts
3 Bench Press
10MIN. AMRAP (85% OF 1RMS)
1 Power Cleans
1 Deadlifts
1 Bench Press
*3min Rest Between Sections
Hit this at like 80% effort
50-40-30-20-10
Push-Ups
1-1-1-1-1
Legless Rope Climb
(15ft. Ideally starting from the floor in a seated position)
#PERFOMANCETRAINING
https://youtu.be/48jIfgTpkV0
20
EFFECTIVE AND EFFICIENT
30
MAX EFFORT
4 SETS
8-10 Rep Overhead Reverse Lunge (HAP)
Rest 30sec. And then right into;
8 DB Bent Over Rows (HAP)
Rest 30sec. And then right into;
2min. of max cals on the assault bike
Rest 2-3min as needed.
Rest 8-10min as needed
10 SETS OF 10 REPS
Barbell Bicep Curls (add weight if you can, but
the bar will probably be fine.)
Rest exactly 1min. after each set.
OPTIONAL
1min. Plank (on your hands, not elbows)
With 45lb on your back.
Rest exactly 1min.
*Repeat for 4-5 sets
https://youtu.be/EX2sZ3f9ti4
BONUS
15/12 cal bike
1 round of DT 135/95
1 rope climb
Rx+ 20/15 155/105
https://youtu.be/qpF7SfyQAo8
#PERFOMANCETRAINING
EVERY 4 MINUTES X 5 ROUNDS
21