WEEK 1 WORKOUT
**Days not noted are rest days.
DAY XERO XERO 400 TEST
REST TIMES AND INSTRUCTIONS: You
You should aim to complete all prescribed reps of the TIER 1 exercises before moving onto TIER 2. Should you feel
that this will have a detrimental effect on your time, you are permitted to drop to TIER 2 prior to finishing however you will need to add 20 reps to
each exercise in TIER 2. You are permitted to bounce between exercises of a given tier in order to complete the reps prescribed for that tier. Your
Your final
score is determined by how quickly you can complete all reps in all TIERS in good form.
TIER 1
TIER 2
Handstand Pushups x 40
Hand Release Pushups x 60 (80 with penalty)
XFG's x 40
Alt. Side Lunges x 60 (80 with penalty)
Pullups x 40
Thumbs Up Pushups x 60 (80 with penalty)
Alt. Side Kickthroughs x 40
40 (Right/Left = 1 rep)
Squat Thrusts x 60 (80 with penalty)
DAY 1 SET XERO A
* Exercise
Exercises
s to beat failure total next week
EXERCISE
SETS
COMMENTS
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
UPPER BODY
O
R
E
X
T
E
S
O 1A. Pushup Plank Squeeze (4 x 10 second
B between holds) ==>
M
O
C * 1B. Squeeze-Ups x F
holds / 1-2 second rest
* 2A. Handstand Pushups x F ==>
* 2B. Pike Pushups x F
O
R
E
X
T
E
S
3A. Black Swan Holds (4 x 10 second holds / 1-2 second rest
between holds) ==>
O
B (HOME EXTENDED: 3A. Inverted Row Holds (4 x 10 second holds / 1-2
M second rest between holds) ==>)
O
C
* 3B. Angels and Devils x F
(HOME EXTENDED: * 3B. Inverted Rows x F)
* 4A. Door Pullups x F ==>
(XERO +1: * 4A. Pullups x F == >)
* 4B. Doorway Rows x F
(XERO +1: * 4B. Hanging Rock Levers x F)
LOWER BODY
O
R
E
X
T
E
S
O 5A. APT Wall Sit (4 x 10 second
B
M holds) ==>
O
C * 5B. Wall Splat Squats x F
holds / 1-2 second rest between
* 6A. XFG's x F ==>
* 6B. Prisoner Squats x F
O
R
E
X
T
E
S
O 7A. Heel Digger Hold (4 x 10 second
B holds) ==>
M
O
C * 7B. Slick Floor Bridge Curls x F
holds / 1-2 second rest between
* 8A. Sprinter Reach Squats x F ==>
* 8B. Heel Touch Hover Hops x F each leg
., .
noflycrew @ gmail.com
NoFlyCrew
1
WEEK 1 WORKOUT
**Days not noted are rest days.
DAY 2 10 MINUTE MASSACRE
REST TIMES AND INSTRUCTIONS: Each workout block has a time limit designated. Perform all exercises in each A/B/C Combo playlist within the time
allotted. Rest 15 seconds after Combo A, then perform Combo B, resting the remainder of the allotted time for Combo B after finishing those 2 exercises. Complete Combo C and rest the balance of the time. Each wave will increase the designated time for each Combo to account for fatigue.
WAVE 1 - WITHIN 30 SECONDS (1.5 minute wave total)
WAVE 2 - WITHIN 40 SECONDS (2 minute wave total)
WAVE 3 - WITHIN 50 SECONDS (2.5 minute wave total)
WAVE 4 - WITHIN 60 SECONDS (3 minute wave total)
A
B
1. Burpees x 5
1. Burpees x 5
2. High Knees x 10
2. High Knees x 10
C
1. Burpees x 5
3. Power Plank Ups x 5
REST 15 SEC
REST BALANCE
REST BALANCE
DAY 4 XERO MARK 1 - PULLUPS
EXERCISE
COMMENTS
1
PULL: Max Pullups in 12.5 Minutes
Rest 2 minutes after Max Set.
2
PUSH: Standa
Standard
rd Pushups
Pushups equal
equal to number
number of pullups
pullups with
with no time
time limit
3
LEGS: Single
Single Leg Low
Low Box Squats
Squats equal
equal to number
number of pullups
pullups with
with no time
time limit (R/L
(R/L = 1)
DAY 5 SET XERO B
Complete in 400 rep style with no time
limit.
* Exercise
Exercises
s to beat failure total next week
EXERCISE
SETS
COMMENTS
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
UPPER BODY
O
R
E
X
T
E
S
1A. Tricep Trunk
Trunk Lift Holds (4 x 10 sec ond holds / 1-2 second rest
O
B between holds) ==>
M
O
C * 1B. Cobra Pushups x F
* 2A. Frog Pushups x F ==>
* 2B. Rocking Horse Pushups x F
O
R
E
X
T
E
S
3A. Lat Plank Holds (4 x 10 second holds / 1-2 second rest between
O
B holds) ==>
M
O
C * 3B. Sliding
BW Pulldowns x F
* 4A. Doorway Face Pulls x F ==>
(XERO +1: * 4A. Headbanger Pullups x F == >)
* 4B. Back Widows x F
(XERO +1: * 4B. Doorway Face Pulls x F ==>)
LOWER BODY
O
R
E
X
T
E
S
5A. Co-Contraction Wall Press (4 x 10 second holds / 1-2 second rest
between holds) ==>
O
B * 5B. Co-Contraction Wall Squats (right leg) x F
M
O 5C. Co-Contraction Wall Press (4 x 10 second holds
C
/ 1-2 second rest
between holds) ==>
* 5D. Co-Contraction Wall Squats (left leg) x F
* 6A. Doorway Pistol Squats x F each leg ==>
* 6B. Split Squat Jumps x F
O
R O 7A. Doorway Glute/Ham Hold
E B
X M between holds) ==>
T C
O * 7B. Long Leg Marches x F
E
S
(4 x 10 se cond holds / 1-2 second rest
* 8A. Alt. Plyo Hip Bucks x F ==>
(HOME EXTENDED: * 8A. BSS Sprinter Plyos x F each leg ==>)
* 8B. Hip Buck March ==>
., .
(HOME EXTENDED: * 8B. High Hip Buck March)
noflycrew @ gmail.com
NoFlyCrew
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
2
WEEK 2 WORKOUT
**Days not noted are rest days.
DAY 8 SET XERO A (BEAT YOUR TOTALS)
* Exercises to beat failure from last week
EXERCISE
SETS
COMMENTS
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
UPPER BODY
O
R
E
X
T
E
S
O 1A. Pushup Plank Squeeze (4 x 10 second
B between holds) ==>
M
O
C
holds / 1-2 second rest
* 1B. Squeeze-Ups x F
* 2A. Handstand Pushups x F ==>
* 2B. Pike Pushups x F
3A. Black Swan Holds (4 x 10 second holds / 1-2 second rest
between holds) ==>
O (HOME EXTENDED: 3A. Inverted Row Holds (4 x 10 second holds / 1-2
B
M second rest between holds) ==>)
O
O
R
E
X
T
E C
S
* 3B. Angels and Devils x F
(HOME EXTENDED: * 3B. Inverted Rows x F)
* 4A. Door Pullups x F ==>
(XERO +1: * 4A. Pullups x F == >)
* 4B. Doorway Rows x F
(XERO +1: * 4B. Hanging Rock Levers x F)
LOWER BODY
O
R O 5A. APT Wall Sit (4 x 10 second
E M
X
B holds) ==>
T O
E C * 5B. Wall Splat Squats x F
S
holds / 1-2 second rest between
* 6A. XFG's x F ==>
* 6B. Prisoner Squats x F
O
R
E
X
T
E
S
O 7A. Heel Digger Hold (4 x 10 second
B
M holds) ==>
O
C * 7B. Slick Floor Bridge Curls x F
holds / 1-2 second rest between
* 8A. Sprinter Reach Squats x F ==>
* 8B. Heel Touch Hover Hops x F each leg
DAY 9 CONTAGION
REST TIMES AND INSTRUCTIONS: Perform all of the exercises listed in each round for the prescribed number of reps for that round. No rest is permitted between exercises. If you fail at any point during an exercise
exercise,, make note of how many reps short of your goal you were (as you will need to add
these reps to the next exercise - infection!), rest briefly and fight to complete all remaining reps of that exercise.
exercise. When you reach the next exercise
(the one you just infected) you now have to complete the original rep goal plus the carryover reps from the previous exercise. If you fail again, you
would note how many short of this number you were and add it to the next. If this happens on the final exercise of a round, you would similarly carry
over the reps to the first exercise in the next round. Keep in mind, with each new round, the reps pile up exponentially making it even more difficult
for you to stop the spread of the infection. If you feel you are unable to complete the reps remaining you are allowed one “vaccine”. Complete the
vaccine exercise
exercise for the prescribed number of reps to reset
reset the rep counts
counts to what they
they were originally
originally set to be for that round and attempt
attempt to finish
your workout.
ROUND 1
ROUND 2
ROUND 3
1A. Quad Plyo Pushups x 4
2A. Quad Plyo Pushups x 8
3A. Quad Plyo Pushups x 16
1B. Long Jump Retreats x 4
2B. Long Jump Retreats x 8
3B. Long Jump Retreats x 16
1C. Angels and Devils x 4
2C. Angels and Devils x 8
3C. Angels and Devils x 16
1D. Ratchet Squats x 4
2D. Ratchet Squats x 8
3D. Ratchet Squats x 16
REST 10 SECONDS
REST 20 SECONDS
REST 40 SECONDS
ROUND 4
ROUND 5
VACCINE EXERCISE
4A. Quad Plyo Pushups x 32
5A. Quad Plyo Pushups x 64
4B. Long Jump Retreats x 32
5B. Long Jump Retreats x 64
Manmakers (Pushup / T-Plank / Pushup /
5C. Angels and Devils x 64
T-Plank / HopOverhead)
in and Jump
x 20Up with Hands
4C. Angels and Devils x 32
4D. Ratchet Squats x 32
5D. Ratchet Squats x 64
REST 1 MINUTE: 20 SECONDS
., .
noflycrew @ gmail.com
NoFlyCrew
3
WEEK 2 WORKOUT
**Days not noted are rest days.
DAY 11 XERO MARK 2 - PULLUP + 10%
EXERCISE
COMMENTS
1
PUSH: Stand
Standard
ard Pushup
Pushupss equal
equal to last
last week's
week's number
number
2
LEGS: Single
Single Leg
Leg Low Box
Box Squats
Squats equal
equal to last
last week's
week's number
number (R/L
(R/L = 1)
3
PULL:
PUL
L: Max
Max Pullu
Pullups
ps + 10% NO
NO TIME
TIME LIMI
LIMIT
T
Complete in 400 rep style within 12. 5 minutes. Rest
2 minutes before Max Set.
DAY 12 SET XERO B (BEAT YOUR TOTALS)
* Exercises to beat failure from last week
EXERCISE
SETS
COMMENTS
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
4
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
UPPER BODY
O
R
E
X
T
E
S
Trunk Lift Holds (4 x 10 sec ond
O 1A. Tricep Trunk
B between holds) ==>
M
O
C * 1B. Cobra Pushups x F
holds / 1-2 second rest
* 2A. Frog Pushups x F ==>
* 2B. Rocking Horse Pushups x F
O
R
E
X
T
O 3A. Lat Plank
B holds) ==>
M
O
C
E
S
Holds (4 x 10 second holds / 1-2 second rest between
* 3B. Sliding BW Pulldowns x F
* 4A. Doorway Face Pulls x F ==>
(XERO +1: * 4A. Headbanger Pullups x F == >)
* 4B. Back Widows x F
(XERO +1: * 4B. Doorway Face Pulls x F ==>)
LOWER BODY
O
R
E
X
T
E
S
5A. Co-Contraction Wall Press (4 x 10 second holds / 1-2 second rest
between holds) ==>
O
B * 5B. Co-Contraction Wall Squats (right leg) x F
M
O
C 5C. Co-Contraction Wall Press (4 x 10 second holds
/ 1-2 second rest
between holds) ==>
* 5D. Co-Contraction Wall Squats (left leg) x F
* 6A. Doorway Pistol Squats x F each leg ==>
* 6B. Split Squat Jumps x F
O
R
E
X
T
E
S
O 7A. Doorway Glute/Ham Hold
B between holds) ==>
M
O
C * 7B. Long Leg Marches x F
(4 x 10 se cond holds / 1-2 second rest
* 8A. Alt. Plyo Hip Bucks x F ==>
(HOME EXTENDED: * 8A. BSS Sprinter Plyos x F each leg ==>)
* 8B. Hip Buck March x F
(HOME EXTENDED: * 8B. High Hip Buck March)
., .
noflycrew @ gmail.com
NoFlyCrew
4
WEEK 3 WORKOUT
**Days not noted are rest days.
DAY 15 DECAY A
* Exercises to beat failure total next week
EXERCISE
SETS
1. Twisting Pushups x *F ==> x 1/2F ==> x 1/4F
3
COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
2. Power Pushaways x *F ==> x 1/2F ==> x 1/4F
3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
3. Pounding Tricep
Tricep Trunk Lifts x *F ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 3. Tricep Upright Dips x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
4. T Prone Presses x *F ==> x 1/2F ==> x 1/4F
(XERO +1: 4. Chinups x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
5. The Human Pullover x *F ==> x 1/2F ==> x 1/4F
(XERO +1: 5. Front Lever Raises x *F ==> x 1/2F ==> 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
6. Single Leg Skier Squats x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
7. Wall Sit Toe Taps x *F each leg ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
DAY 16 SOLE SEARCHING
REST TIMES AND INSTRUCTIONS: Perform the dynamic exercise in 20 seconds on / 10 seconds off for a total of 6 minutes. Once completed, immediately proceed to the isometric exercise and perform for 1 minute. Once the combo is finished, rest 2 minutes and proceed to the next combo.
COMBO 1
1A. BW Squats - 20 seconds on / 1 0 seconds off x 6 minutes
1B. APT Wall Sit x 1 minute
REST 2 MINUTES AND PROCEED TO COMBO 2
2A. Flying T Raises - 20 seconds on / 10 seconds off x 6 minutes
2B. Reverse T Raise Hold x 1 minute
REST 2 MINUTES AND PROCEED TO COMBO 3
3A. Flutters - 20 seconds on / 10 seconds off x 6 minutes
3B. V-Sit Hold x 1 minute
REST 2 MINUTES AND PROCEED TO COMBO 4
4A. Plank Hand Switches - 20 seconds on / 1 0 seconds off x 6 minutes
4B. Hover Hold x 1 minute
., .
noflycrew @ gmail.com
NoFlyCrew
5
WEEK 3 WORKOUT
**Days not noted are rest days.
DAY 18 XERO MARK 1 - PUSHUPS
EXERCISE
1
PUSH: Max Pushups in 7 Minutes
2
PULL: Doorway
Doorway Rows
Rows equal
equal to number
number of pushups
pushups with no
no time limit
limit
3
LEGS: Jump
Jump Squats
Squats equal
equal to number
number of pushu
pushups
ps with
with no time
time limit
COMMENTS
Rest 2 minutes after Max Set.
Complete in 400 rep style with no time limit.
DAY 19 DECAY B
* Exercise
Exercises
s to beat failure total next week
EXERCISE
., .
noflycrew @ gmail.com
NoFlyCrew
SETS
COMMENTS
1. Archers x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
2. Modified Planche Pushups x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
3. BW Triceps Extensions x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
4. Doorway 1 Arm Curls x *F each arm ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 4. Inverted Chin Curls x *F ==> x 1/2F ==> x 1/4F)
(XERO +1: 4. Bicep Chin Curls x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
5. Back Widows x *F ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 5. Highboy Inverted Rows x *F ==> x 1/2F ==> x
1/4F)
(XERO +1: 5. Commando Pullups x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
6. Creeping Reverse Lunges x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
7. Single Leg Plyo RDL's x *F each leg = =>
=> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
6
WEEK 4 WORKOUT
**Days not noted are rest days.
DAY 22 DECAY A (BEAT YOUR TOTALS)
* Exercises to beat failure from last week
EXERCISE
SETS
1. Twisting Pushups x *F ==> x 1/2F ==> x 1/4F
3
COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
2. Power Pushaways x *F ==> x 1/2F ==> x 1/4F
3
3. Pounding Tricep
Tricep Trunk Lifts x *F ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 3. Tricep Upright Dips x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
4. T Prone Presses x *F ==> x 1/2F ==> x 1/4F
(XERO +1: 4. Chinups x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
5. The Human Pullover x *F ==> x 1/2F ==> x 1/4F
(XERO +1: 5. Front Lever Raises x *F ==> x 1/2F ==> 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
6. Single Leg Skier Squats x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
7. Wall Sit Toe Taps x *F each leg ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
DAY 23 QUICKSAND
REST TIMES AND INSTRUCTIONS: Each exercise group features a quick and a slow version of the movement. Perform the prescribed number of reps for
each movement followed by the rest period associated with the grouping. Rest periods diminish as you slip deeper and deeper into the quicksand.
When you complete the last group, rest the allotted amount of time (30 seconds) and start back at group 1. Perform all 5 groups for a total of two
times. After completing
completing all 5 groups twice, rest 30 seconds and proceed to round 3.
ROUNDS 1 & 2
1A. Jumping Jacks x 50
1B. Slow Jumping Jacks x 50
REST 60 SECONDS AND PROCEED TO GROUP 2
2A. Mt. Climbers x 40
2B. Alpine Climbers x 40
REST 45 SECONDS AND PROCEED TO GROUP 3
3A. BW Squats x 30
3B. Rolling Squats x 30
REST 40 SECONDS AND PROCEED TO GROUP 4
4A. Crab Kick x 20
4B. Alt. Side Kickthroughs x 20
REST 35 SECONDS AND PROCEED TO GROUP 5
5A. Squat Burpee x 10
5B. Burpee x 10
REST 30 SECONDS AND PERFORM ROUND 2
AFTER ROUND 2, REST 30 SECONDS AND PROCEED TO ROUND 3
ROUND 3
6A. Jumping Jacks x 25
6B. Mt. Climbers x 25
7B. BW Squats x 25
8B. Crab Kick x 25
9B. Squat Burpees x 25
WITHIN 5 MINUTES
., .
noflycrew @ gmail.com
NoFlyCrew
7
WEEK 4 WORKOUT
**Days not noted are rest days.
DAY 25 XERO MARK 2 - PUSHUPS + 10%
EXERCISE
1
PULL: Doorw
Doorway
ay Rows
Rows equal
equal to last week's numb
number
er
2
LEGS: Jump Squat
Squatss equal
equal to last week's
week's numb
number
er
3
PUSH:
PUS
H: Max
Max Pushup
Pushupss + 10% NO
NO TIME
TIME LIMIT
LIMIT
COMMENTS
Complete in 400 rep style within 7 minutes. Rest 2
minutes before Max Set.
DAY 26 DECAY B (BEAT YOUR TOTALS)
EXERCISE
* Exercise
Exercises
s to beat failure from last week
SETS
COMMENTS
1. Archers x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
2. Modified Planche Pushups x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
3. BW Triceps Extensions x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
4. Doorway 1 Arm Curls x *F each arm ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 4. Inverted Chin Curls x *F ==> x 1/2F ==> x 1/4F)
(XERO +1: 4. Bicep Chin Curls x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
5. Back Widows x *F ==> x 1/2F ==> x 1/4F
(HOME EXTENDED: 5. Highboy Inverted Rows x *F ==> x 1/2F ==> x
1/4F)
(XERO +1: 5. Commando Pullups x *F ==> x 1/2F ==> x 1/4F)
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
6. Creeping Reverse Lunges x *F ==> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
7. Single Leg Plyo RDL's x *F each leg = =>
=> x 1/2F ==> x 1/4F
3
Rest 30 sec. in your first Decay and 15 sec. in your
second Decay. Rest 60 sec. between completed sets.
DAY 28 XERO HOUR
HOUR CHALLENGE
SEE INSTRUCTIONS AND SCORING ON THE FOLLOWING PAGE.
., .
noflycrew @ gmail.com
NoFlyCrew
8
WEEK 4 CHALLENGE
XERO
HOUR
CHALLENGE
THE LOWDOWN
This challenge lasts exactly 1 hour
hour.. As soon as you begin your first rep of your first strength circuit you will begin your running clock. Your
Your goal here
is to complete as many rounds of the combined strength and conditioning circuits as you can within this one hour period. There is no allowance for
bouncing between exercises within a circuit or bouncing between circuits. For example, you begin your first strength circuit and must complete all 5
reps of pullups before moving onto prowler pushups. All pushup reps must be completed before moving onto levitation squats. All 5 reps on
o n each leg
must be completed before moving onto the conditioning circuit. You
You may be forced to rest along the way to completing these rep goals for each exercise,
particularly as you fatigue through multiple rounds of this challenge. That is ok. Rest/pause as briefly as needed in order to get back in and knock out
the remaining reps. Remember, your score is determined by how many COMPLETE rounds of the COMBINED strength and conditioning circuits you
perform in the hour. That is to say, if you finish 9 complete rounds of the strength and conditioning circuits and finish all strength exercises for the 10th
time but only get through the pendulum planks in the 10th conditioning circuit you will NOT earn a 10th completion and your score will be reflected as 9
for the hour. Pace
Pace yourself in this workout. It is deceptive and can
ca n come back to bite you
yo u if you attack it too quickly. Good luck!
HERE IS THE CHALLENGE
STRENGTH CIRCUIT
1A. PULLUPS X 5
1B. PROWLER PUSHUPS X 10
1C. LEVITATION SQUATS X 5 EACH LEG
CONDITIONING CIRCUIT
2A. PENDULUM PLANKS X 20 (RIGHT/LEFT EQUALS 1 REP)
2B. DRUNKEN MOUNTAIN CLIMBERS X 20 (RIGHT/LEFT EQUALS 1 REP)
2C. SCISSOR JACKS X 20 (ARMS OVERHEAD EQUALS 1 REP)
SCORING
Determine your score by the number of COMPLETE rounds of the COMBINED strength and
conditioning circuits you perform in one hour.
ATHLEAN Beat The Boss
Complete 15 rounds in 1 hour
Father TIme
Complete 15 OR MORE rounds in 1 hour
Hour Hero!
ATHLEAN Elite
Complete 12-14 rounds in 1 hour
Clocksmith
ATHLEAN Pro
Complete 8-11 rounds in 1 hour
Time Keeper
ATHLEAN Solid
Complete 5-7 rounds in 1 hour
Fake Rolex
ATHLEAN Basix
Complete LESS THAN 5 rounds in 1 hour
Broken Clock
ATHLEAN Xtreme
., .
noflycrew @ gmail.com
NoFlyCrew
9
9
WEEK 5 WORKOUT
**Days not noted are rest days.
DAY 29 JACKED IN THE BOX A
*** Track the max reps at finishing point
EXERCISE
SETS
COMMENTS
PUSH
1. Mule Kicks x F
REST 30 SECONDS AND COMPLETE 2A/2B COMBO
3-4
*Increase box lap count by one on each set.
**Match max pushups from first set on every
subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
2A / B. Rest 90 seconds rest between sets.
3-4
*Increase box lap count by one on each set.
**Match max overhead squats from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 3, no rest between
4A / B. Rest 90 seconds rest between sets.
* 2A. Alligator Walk the Box ==> **2B. Max Pushups at F inishing
Point
LEGS
3. Sprinter Reach Squats x F
REST 30 SECONDS AND COMPLETE 4A/4B COMBO
*4A. Walk the Box ==> **4B. Max Overhead Squats at Finishing Point
PULL
5. Back Widows x F
(HOME EXTENDED: 5. Highboy Inverted Rows x F)
*Increase box lap count by one on each set.
**Match max reverse table marches from first set on
REST 30 SECONDS AND COMPLETE 6A/6B COMBO
3-4
*6A. Reverse Crab Walk the Box ==> **6B. Max Reverse Table
Marches at Finishing Point
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 5, no rest between
6A / B. Rest 90 seconds rest between sets.
DAY 30 LOW GROUND
REST TIMES AND INSTRUCTIONS: Start with your Ground Xero set, performing 20 Burpees within 1 minute. Once your 20 Burpees are complete, you will
rest for 1 minute and perform the Groundbreaker Circuit. Here,
Here, you will be completing exercises in a reverse modified pyramid. The number of reps
decline for the first 5 exercises in the circuit, dropping from 40 reps down to 5 reps before increasing at the same rate back to 40 reps. You
You will then
rest for 2 minutes before attempting a second Ground Xero set. Rest 4 minutes and complete the entire workout for a second time with the number of
Burpees in the Ground Xero sets decreasing from 20 reps to 15 reps.
GROUND XERO
1. Burpees x 20 within 1 minute
REST 1 MINUTE AND PERFORM GROUNDBREAKER CIRCUIT (No Rest Between Groundbreaker Exercises)
GROUNDBREAKER CIRCUIT
2A. Plank to Wrist Taps x 40 (20 each side)
2B. Plank to Shoulder Taps x 30 (15 each side)
2C. Plank to Hip Taps x 20 (10 each side)
2D. Plank Toe Taps
Taps x 10 (5 each side)
2E. Inch Worms x 5
2F.. Twisting Pistons x 10 (5 ea ch side)
2F
2G. Alt. Side Kickthroughs x 20 (10 each side)
2H. Alpine Climbers x 30 (15 each side)
2I. Fast Feet on Hands x 40 (20 each side)
REST 2 MINUTES AND PERFORM GROUND XERO SET
GROUND XERO
3. Burpees x 20 within 1 minute
REST 4 MINUTES AND REPEAT ENTIRE WORKOUT 1 MORE ROUND DROPPING BURPEES TO 15 IN AND OUT
., .
noflycrew @ gmail.com
NoFlyCrew
10
WEEK 5 WORKOUT
**Days not noted are rest days.
DAY 32 XERO MARK 1 - SQUATS
EXERCISE
1
LEGS: Max Air Squats in 7 Minutes
2
PUSH: Archer
Archerss equal
equal to numbe
numberr of Air Squat
Squatss
3
PULL: Superm
Superman
an Pressouts
Pressouts equal to
to number
number of Air
Air Squats
Squats
COMMENTS
Rest 2 minutes after Max Set.
Complete in 400 rep style with no time limit.
DAY 33 JACKED IN THE BOX B
EXERCISE
*** Track the max reps at finishing point
SETS
COMMENTS
PUSH
1. Brock Pushups x F
REST 30 SECONDS AND COMPLETE 2A/2B COMBO
3-4
*Increase box lap count by one on each set.
**Match max power pushaways from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
2A / B. Rest 90 seconds rest between sets.
3-4
*Increase box lap count by one on each set.
**Match max sprinter plyo lunges from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 3, no rest between
4A / B. Rest 90 seconds rest between sets.
3-4
*Increase box lap count by one on each set.
**Match max thumbs up pushups from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 5, no rest between
6A / B. Rest 90 seconds rest between sets.
*2A. Pike Walk the Box ==> 2B. Max Power Pushaways at F inishing
Point
LEGS
3. Single Leg Skier Squats x F
REST 30 SECONDS AND COMPLETE 4A/4B COMBO
*4A. Sprinter Walk the Box ==> **4B. Max Sprinter Plyo Lunges at
Finishing Point
PULL
5. Door Pullups x F
(XERO +1: 5. Pullups x F)
REST 30 SECONDS AND COMPLETE 6A/6B COMBO
*6A. Thumbs Up Walk the Box ==> **6B. Max Thumbs Up Pushups at
Finishing Point
., .
noflycrew @ gmail.com
NoFlyCrew
11
WEEK 6 WORKOUT
**Days not noted are rest days.
DAY 36 JACKED IN THE BOX A (BEAT YOUR TOTALS)
EXERCISE
*** Beat the max reps at finishing point
SETS
COMMENTS
PUSH
1. Mule Kicks x F
REST 30 SECONDS AND COMPLETE 2A/2B COMBO
3-4
*Increase box lap count by one on each set.
**Match max pushups from first set on every
subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
2A / B. Rest 90 seconds rest between sets.
3-4
*Increase box lap count by one on each set.
**Match max overhead squats from first set o n
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 3, no rest between
4A / B. Rest 90 seconds rest between sets.
3-4
*Increase box lap count by one on each set.
**Match max reverse table marches from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 5, no rest between
6A / B. Rest 90 seconds rest between sets.
* 2A. Alligator Walk the Box ==> **2B. Max Pushups at Finishing
Point
LEGS
3. Sprinter Reach Squats x F
REST 30 SECONDS AND COMPLETE 4A/4B COMBO
*4A. Walk the Box ==> **4B. Max Overhead Squats at Finishing Point
PULL
5. Back Widows x F
(HOME EXTENDED: 5. Highboy Inverted Rows x F)
REST 30 SECONDS AND COMPLETE 6A/6B COMBO
*6A. Reverse Crab Walk the Box ==> **6B. Max Rev erse Table
Marches at Finishing Point
DAY 37 TRIPLE TORTURE
REST TIMES AND INSTRUCTIONS: You
You will be performing just two exercises in this workout, in the classic “bumps and jumps” fashion. The only problem is, this ain’t no bumps and jumps. This is more brutal. This workout will last 20 minutes (or less if you can’t finish). Start a running clock and begin by performing 12 triple climber hit-its in the first minute. The time remaining when you are done with your 12 reps is your earned rest. At the top
of the next minute, begin your triple split squat lateral hops. You will need to complete 10 of these within the minute. Once again, the time remaining
when you are done with your reps is the time you earned for rest. Continue making your way through these two alternating exercises attempting to
hit your rep goal every minute. See if you can complete all 20 rounds (10 of each exercise) without missing.
PERFORM 20 ROUNDS. REST TIME IS THE REMAINDER OF EACH MINUTE.
1A. Triple
Triple Climber Hit-Its x 12 (EEMOM - Every Even Minute on the Minute)
1B. Triple
Triple Split Squat Lateral Jumps x 10 (EOMOM - Every Odd Minute on the Minute)
., .
noflycrew @ gmail.com
NoFlyCrew
12
WEEK 6 WORKOUT
**Days not noted are rest days.
DAY 39 XERO MARK 2 - SQUATS + 10%
10%
EXERCISE
1
PUSH:
PUS
H: Arche
Archers
rs equal
equal to last
last week's
week's number
number
2
PULL: Super
Superman
man Pressou
Pressouts
ts equal
equal to last week's
week's number
number
3
LEGS:
LEG
S: Max
Max Air Squ
Squats
ats + 10% NO
NO TIME
TIME LIMIT
LIMIT
COMMENTS
Complete in 400 rep style within 7 minutes. Rest 2
minutes before Max Set.
DAY 40 JACKED IN THE BOX B (BEAT YOUR TOTALS)
EXERCISE
*** Beat the max reps at finishing point
SETS
COMMENTS
PUSH
1. Brock Pushups x F
REST 30 SECONDS AND COMPLETE 2A/2B COMBO
3-4
*Increase box lap count by one on each set.
**Match max power pushaways from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
2A / B. Rest 90 seconds rest between s ets.
3-4
*Increase box lap count by one on each set.
**Match max sprinter plyo lunges from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 3, no rest between
4A / B. Rest 90 seconds rest between s ets.
3-4
*Increase box lap count by one on each set.
**Match max thumbs up pushups from first set on
every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 5, no rest between
6A / B. Rest 90 seconds rest between s ets.
*2A. Pike Walk the Box ==> 2B. Max Power Pushaways at Finishing
Point
LEGS
3. Single Leg Skier Squats x F
REST 30 SECONDS AND COMPLETE 4A/4B COMBO
*4A. Sprinter Walk the Box ==> **4B. Max Sprinter Plyo Lunges at
Finishing Point
PULL
5. Door Pullups x F
(XERO +1: 5. Pullups x F)
REST 30 SECONDS AND COMPLETE 6A/6B COMBO
*6A. Thumbs Up Walk the Box ==> **6B. Max Thumbs Up Pushups at
Finishing Point
., .
noflycrew @ gmail.com
NoFlyCrew
13
WEEK 7 WORKOUT
**Days not noted are rest days.
DAY 43 FIVE AND DIME A
* Exercises to beat failure total next week
EXERCISE
SETS
COMMENTS
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
PUSH
* 1A. Frog Pushups x F ==>
* 1B. Stagger Plyo Pushups x F
* 2A. Russian Floor Ups x F ==>
* 2B. Plank Walk Ups x F
3. Hand Release Pushups x 10 Rep Reverse Ladder w/ 5 second hover
hold
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to LEGS.
LEGS
* 1A. Doorway Pistol Squats x F each leg ==>
* 1B. Single Leg Wall Sit x F e ach leg
* 2A. XFG's x F ==>
* 2B. Cossack Squats x F
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
3. Rolling Scissor Squats x 10 Rep Reverse Ladder w/ 5 second squat
hold - 1 SET
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to PULL.
PULL
* 1A. Human Pullovers x F ==>
(XERO +1: * 1A. Around the World Pullups x F ==>)
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
* 1B. Lat Plank Hold x F
* 2A. Back Widows x F ==>
* 2B. Angels and Devils - x F
3. T Prone Presses x 10 Rep Reverse Ladder w/ 5 second holds in "T"
position - 1 SET
1
Complete in rest/pause fashion.
DAY 44 BLOCK 15
REST TIMES AND INSTRUCTIONS: Each block includes a time period. Perform the prescribed number of reps of the exercises associated with that time
period. Execute the reps as quickly as you can and rest the balance of time. For example, with
with a 5 min running clock, perform 100 Alt. Sprinter
Sprinter Skips
EMOM. If you complete the work in 30 seconds then you have 30 seconds of rest before having to go again. When the five minute block is up, move
onto the next block.
BLOCK 1: 5 MIN
Sprinter Climbers x 100 EMOM (Every time a knee comes forward equals 1 rep)
BLOCK 2: 4 MIN
Sprinter Skips x 5 each leg EMOM
BLOCK 3: 3 MIN
Alt. Side Kickthroughs x 15 EMOM (R/L = 1)
BLOCK 4: 2 MIN
Burpees x 20 EMOM
BLOCK 5: 1MIN
Ninja Tuck Jumps x 15
., .
noflycrew @ gmail.com
NoFlyCrew
14
WEEK 7 WORKOUT
**Days not noted are rest days.
DAY 46 XERO MARK 1 - PULLUPS (HIT GOAL)
EXERCISE
COMMENTS
1
PULL: Max Pullups in 12.5 Minutes (Beat the 10% total from Day 11)
Rest 2 minutes after Max Set.
2
PUSH: Standa
Standard
rd Pushups
Pushups equal
equal to number
number of pullups
pullups with
with no time
time limit
3
LEGS: Single
Single Leg Low
Low Box Squats
Squats equal
equal to number
number of pullups
pullups with
with no time limit
limit
DAY 47 FIVE AND DIME B
Complete in 400 rep style with no time limit.
* Exercises to beat failure total next week
EXERCISE
SETS
COMMENTS
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
PUSH
* 1A. Archers x F ==>
* 1B. Twisting Pushups x F
* 2A. Modified Planche Pushups x F ==>
(HOME EXTENDED: * 2A. Countertop Chest Dips x F ==>)
* 2B. Diamond Cutter Pushups from Knees x F
(HOME EXTENDED: * 2B. BW Triceps Extensions x F)
3. Pike Pushups x 10 Rep Reverse Ladder w/ 5 second holds in
midrange - 1 SET
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to LEGS.
LEGS
* 1A. Single Leg Skier Squats x F eac h leg ==>
* 1B. Ninja Jumps x F
* 2A. Sprinter Reach Squats x F ==>
* 2B. Reverse Plank Toe Taps - x F
3. Long Leg Marches x 10 Rep Reverse Ladder w/ 5 second holds hip
buck hold - 1 SET
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to PULL.
PULL
* 1A. Door Pullups x F ==>
(XERO +1: * 1A. Pullups x F ==>)
* 1B. Doorway Rows x F
(XERO +1: * 1B. Chinups x F)
*(XERO
2A. Doorway
Arm Curls
F each
==>
+1: * 2A.1Bicep
Chin xCurls
x F arm
==>)
* 2B. Jamb Hammer Rows x F each arm
(HOME EXTENDED: * 2B. 1-Arm Inverted Rows x F each arm)
3. Sliding BW Pulldowns x 10 Rep Reverse Ladder w/ 5 second holds
in lat plank - 1 SET
., .
noflycrew @ gmail.com
NoFlyCrew
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
1
Complete in rest/pause fashion.
15
WEEK 8 WORKOUT
**Days not noted are rest days.
DAY 50 FIVE AND DIME A (BEAT YOUR TOTALS)
* Exercise
Exercises
s to beat failure from last week
EXERCISE
SETS
COMMENTS
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
PUSH
* 1A. Frog Pushups x F ==>
* 1B. Stagger Plyo Pushups x F
* 2A. Russian Floor Ups x F ==>
* 2B. Plank Walk Ups x F
3. Hand Release Pushups x 10 Rep Reverse Ladder w/ 5 second hover
hold
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to LEGS.
LEGS
* 1A. Doorway Pistol Squats x F each leg ==>
* 1B. Single Leg Wall Sit x F e ach leg
* 2A. XFG's x F ==>
* 2B. Cossack Squats x F
3. Rolling Scissor Squats x 10 Rep Reverse Ladder w/ 5 second squat
hold - 1 SET
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to PULL.
PULL
* 1A. Human Pullovers x F ==>
(XERO +1: * 1A. Around the World Pullups x F ==>)
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60-90 seconds between combos.
* 1B. Lat Plank Hold x F
* 2A. Back Widows x F ==>
* 2B. Angels and Devils - x F
3. T Prone Presses x 10 Rep Reverse Ladder w/ 5 second holds in "T"
position - 1 SET
1
Complete in rest/pause fashion.
DAY 51 CROSSROADS
REST TIMES AND INSTRUCTIONS: Create a 2x2 foot box with tape or use your imagination to create the box if none is available.
COMBO 1
1A.) Box Perimeter Hops x 30 seconds
1B.) Hover Hops Mountain Climbers x 60 seconds
REST 45 SECONDS AND REPEAT FOR A TOTAL OF 3 ROUNDS, THEN PROCEED TO COMBO 2
2A.) Icky Shuffle x 30 seconds
2B.) Alt. Heel Touch Squats x 60 seconds
REST 45 SECONDS AND REPEAT FOR A TOTAL OF 3 ROUNDS, THEN PROCEED TO COMBO 3
3A.) Box Foot Fire x 30 seconds
3B.) Reverse Table March x 60 seconds
REST 45 SECONDS AND REPEAT FOR A TOTAL OF 3 ROUNDS, THEN PROCEED TO COMBO 4
4B.) Corner Tap Twists x 30 seconds
4B.) Divebomber Pushups x 60 seconds
REST 45 SECONDS AND REPEAT FOR A TOTAL OF 3 ROUNDS
., .
noflycrew @ gmail.com
NoFlyCrew
16
WEEK 8 WORKOUT
**Days not noted are rest days.
DAY 53 XERO MARK 2 - PULLUPS + 20%
EXERCISE
1
PUSH:: Standard
PUSH
Standard Push
Pushups
ups equal
equal to last week's
week's number
number
2
LEGS: Single
Single Leg Low Box
Box Squats
Squats equal
equal to last
last week's
week's number
number
3
PULL:
PUL
L: Max
Max Pullu
Pullups
ps + 20% NO
NO TIME
TIME LIMIT
LIMIT
COMMENTS
Complete in 400 rep style within 12.5 minutes. Rest
2 minutes before Max Set.
DAY 54 FIVE AND DIME B (BEAT YOUR TOTALS)
EXERCISE
* Exercises to beat failure from last week
SETS
COMMENTS
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
PUSH
* 1A. Archers x F ==>
* 1B. Twisting Pushups x F
* 2A. Modified Planche Pushups x F ==>
(HOME EXTENDED: * 2A. Countertop Chest Dips x F == >)
* 2B. Diamond Cutter Pushups from Knees x F
(HOME EXTENDED: * 2B. BW Triceps Extensions x F)
3. Pike Pushups x 10 Rep Reverse La dder w/ 5 second holds in
midrange - 1 SET
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to LEGS.
LEGS
* 1A. Single Leg Skier Squats x F eac h leg ==>
* 1B. Ninja Jumps x F
* 2A. Sprinter Reach Squats x F ==>
* 2B. Reverse Plank Toe Taps - x F
3. Long Leg Marches x 10 Rep Reverse Ladder w/ 5 seco nd holds hip
buck hold - 1 SET
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
1
Complete in rest/pause fashion. Rest 90 seconds
before proceeding to PULL.
PULL
* 1A. Door Pullups x F ==>
(XERO +1: * 1A. Pullups x F == >)
* 1B. Doorway Rows x F
(XERO +1: * 1B. Chinups x F)
* 2A. Doorway 1 Arm Curls x F each arm ==>
(XERO +1: * 2A. Bicep Chin Curls x F ==>)
* 2B. Jamb Hammer Rows x F each arm
(HOME EXTENDED: * 2B. 1-Arm Inverted Rows x F each arm)
3. Sliding BW Pulldowns x 10 Rep Reverse La dder w/ 5 second holds
in lat plank - 1 SET
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
2-3
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60-90 seconds between combos.
1
Complete in rest/pause fashion.
DAY 56 XERO TO 60 CHALLENGE
SEE INSTRUCTIONS AND SCORING ON THE FOLLOWING PAGE.
., .
noflycrew @ gmail.com
NoFlyCrew
17
WEEK 8 CHALLENGE
XERO
TO
60
CHALLENGE
THE LOWDOWN
This challenge score is determined by number of times you have to “pit stop” (resting in the workout). If you have to rest at any point, stop the clock, rest
30 seconds, start the clock where you paused from before and resume the workout, proceeding until
until all exercise tasks have been completed.
HERE IS THE CHALLENGE
MINUTE 1: PUSH-UP HOLD X 60 SECONDS
MINUTE 2: BLACK SWAN HOLD X 60 SECONDS
MINUTE 3: PRISONER SQUAT HOLD X 60 SECONDS
MINUTE 4: PUSH-UPS (5 SECONDS UP / 5 SECONDS DOWN) X 60 SECONDS
MINUTE 5: BLACK SWANS (5 SECONDS UP / 5 SECONDS DOWN) X 60 SECONDS
MINUTE 6: PRISONER SQUATS (5 SECONDS UP / 5 SECONDS DOWN) X 60 SECONDS
MINUTE 7: PUSH-UPS (1 SECOND UP / 1 SECOND DOWN) X 60 SECONDS
MINUTE 8: BLACK SWANS (1 SECOND UP / 1 SECOND DOWN) X 60 SECONDS
MINUTE 9: PRISONER SQUATS (1 SECOND UP / 1 SECOND DOWN) X 60 SECONDS
MINUTE 10: PUSH-UPS (SPEED REPS) X 60 SECONDS
MINUTE 11: BLACK SWANS (SPEED REPS) X 60 SECONDS
MINUTE 12: PRISONER SQUATS (SPEED REPS) X 60 SECONDS
MINUTE 13: PLYO PUSH-UPS X 60 SECONDS
MINUTE 14: BLACK SWAN PULSES X 60 SECONDS
MINUTE 15: PRISONER JUMP SQUATS X 60 SECONDS
SCORING
Determine your score by the number of PIT STOPS you have to make during the workout.
ATHLEAN Beat The Boss
4 Pit Stops
K i ng o f t he R o a d
ATHLEAN Xtreme
0-4 Pit Stops
Talladega Knight
ATHLEAN Elite
5-10 Pit Stops
Mario Andretti
ATHLEAN Pro
1 1 - 1 5 P i t St o p s
Speed Racer
ATHLEAN Solid
1 6 - 2 0 P i t St o p s
S u n d a y D r i ve r
ATHLEAN Basix
20+ Pit Stops
Wrecked!
., .
noflycrew @ gmail.com
NoFlyCrew
18
18
WEEK 9 WORKOUT
**Days not noted are rest days.
DAY 57 SLASH AND BURNOUT A
* Track number of SLASH sets
PUSH
1A. SLASH - Decline Wall Pushups x 100 reps
* 1B. BURNOUT - Alt. Single Arm Squat Thrusts x F each time you fail in pursuit of
your "Slash 100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
LEGS
2A. SLASH - Ninja Jump Lunges - Exercise 1 x 100 reps
* 2B. BURNOUT - Ratchet Squats x F each time you fail in pursuit of your "Slash
100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
PULL
3A. SLASH - Back Widows x 100 reps
(HOME EXTENDED: 3A. SLASH - Inverted Rows x 100 reps)
(XERO +1: 3A. SLASH - Commando Pullups x 100 reps {50R/50L})
* 3B. BURNOUT - Angels and Devils x F each time you fail in pursuit of yo ur "Slash
100"
(XERO +1: * 3B. BURNOUT - Negative Chin Hang x F each time you fail in pursuit of
your “Slash 100”)
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
DAY 58 99 PROBLEMS...
REST TIMES AND INSTRUCTIONS: Your
Your task is to complete all 99 reps for each exercise (396 total reps) to ease your fitness problems for today. You
may perform the exercises in any order you wish, with any number of reps done at a time. The goal is to simply complete all reps in good form as
quickly as possible. Keep rest to a bare minimum to maximize your conditioning effect. Simple. Straight forward. Not easy!
PERFORM 99 REPS OF EACH WITH AS LITTLE REST AS POSSIBLE.
1. Sidewinders x 99 reps (right/left equals one rep)
2. Lateral Mountain Climbers x 99 reps (right/left equals one rep)
3. Alternating 3 Point Burpees x 99 reps (right/left equals one rep)
4. Pendulum Planks x 99 reps (right/left equals one rep)
DAY 60 XERO MARK 1 - PUSHUPS
PUSHUPS (HIT GOAL)
EXERCISE
1
PUSH: Max Pushups in 7 Minutes (Beat the 10% total from Day 25)
2
LEGS: Jump
Jump Squats
Squats equal
equal to number
number of pushu
pushups
ps with
with no time
time limit
3
PULL: Doorway
Doorway Rows
Rows equal
equal to number
number of pushups
pushups with no
no time limit
limit
DAY 61 SLASH AND BURNOUT B
COMMENTS
Rest 2 minutes after Max Set.
Complete in 400 rep style with no time limit.
* Track number of SLASH sets
PUSH
* 1A. SLASH - Prowler Pushups x 100 reps
1B. BURNOUT - Diamond Cutter Pushups x F each time you fail in pursuit of your
"Slash 100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
LEGS
* 2A. SLASH - Slick Floor Bridge Curls x 100 reps
2B. BURNOUT - Creeping Reverse Lunges x F eac h time you fail in pursuit of your
"Slash 100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
PULL
* 3A. SLASH - Doorway Face Pulls x 100 reps
3B. BURNOUT - Doorway Rows x F ea ch time you fail in pursuit of your "Slash
100"
(HOME EXTENDED: * 3B. BURNOUT - Inverted Rows x F each time you fail in
pursuit of your “Slash 100”)
., .
noflycrew @ gmail.com
NoFlyCrew
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
19
WEEK 10 WORKOUT
**Days not noted are rest days.
DAY 64 SLASH AND BURNOUT A (BEAT YOUR TOTALS)
* Decrease number of SLASH sets from last week
PUSH
* 1A. SLASH - Decline Wall Pushups x 100 reps
1B. BURNOUT - Alt. Single Arm Squat Thrusts x F each time you fail in pursuit of
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
your "Slash 100"
LEGS
* 2A. SLASH - Ninja Jump Lunges - Exercis e 1 x 100 reps
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
2B. BURNOUT - Ratchet Squats x F each time you fail in pursuit of your "Slash
100"
PULL
* 3A. SLASH - Back Widows x 100 reps
(HOME EXTENDED: 3A. SLASH - Inverted Rows x 10 0 reps)
(XERO +1: 3A. SLASH - Commando Pullups x 100 reps (50R/50L)
3B. BURNOUT - Angels and Devils x F each time you fail in pursuit of your "Sla sh
100"
(XERO +1: * 3B. BURNOUT - Negative Chin Hang x F each time you fail in pursuit of
your “Slash 100”)
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
DAY 65 WALLED IN
REST TIMES AND INSTRUCTIONS: In this workout, you are “Walled In” by two exercises; Wall Walks
Walks for 25 reps and Wall Plank Pushups for 25 reps.
In between these “walls” there are 3 exercises. Each exercise must be completed in the established order to move on to the final exercise. Be wary,
there are no rest times within this workout.
WALLED IN BY TWO EXERCISES. CAN’T ESCAPE UNTIL YOU COMPLETE THE WORK.
1. Wall Walks x 25 (on way in)
2. Wall Jax x 10
3. Wall Sprints x 60 seconds
4. Wall Suspension Climbers x 10
5. Wall Plank Pushups x 25 (on way out)
DAY 67 XERO MARK 2 - PUSHUPS
PUSHUPS + 20%
EXERCISE
1
PULL: Doorwa
Doorwayy Rows
Rows equal
equal to last week's numb
number
er
2
LEGS:
LEG
S: Jump
Jump Squats
Squats equal
equal to
to last week'
week'ss number
number
3
PUSH:
PUS
H: Max
Max Pushu
Pushups
ps + 20%
20% NO TIME
TIME LIMI
LIMIT
T
DAY 68 SLASH AND BURNOUT B (BEAT YOUR TOTALS)
COMMENTS
Complete in 400 rep style within 7 minutes. Rest 2
minutes before Max Set.
* Decrease number of SLASH sets from last week
PUSH
* 1A. SLASH - Prowler Pushups x 100 reps
1B. BURNOUT - Diamond Cutter Pushups x F each time you fail i n pursuit of your
"Slash 100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
LEGS
* 2A. SLASH - Slick Floor Bridge Curls x 100 reps
2B. BURNOUT - Creeping Reverse Lunges x F ea ch time you fail in pursuit of your
"Slash 100"
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
PULL
* 3A. SLASH - Doorway Face Pulls x 100 reps
3B. BURNOUT - Doorway Rows x F each time you fail in pursuit of your "Slash
100"
(HOME EXTENDED: * 3B. BURNOUT - Inverted Rows x F each time you fail in
pursuit of your “Slash 100”)
., .
noflycrew @ gmail.com
NoFlyCrew
Perform as many sets as needed to reach 100 reps.
No rest between A/B exercises. Rest 60-90 seconds
between sets.
20
WEEK 11 WORKOUT
**Days not noted are rest days.
DAY 71 BULLSE YE A
* Track number of in10sity reps
EXERCISE
SETS
COMMENTS
PUSH BULLSEYE
1A. Cobra Pushups x 15-20 ==>
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2. BW Side Lateral Raises x 10-12 each arm
2
Rest 60-90 seconds between sets.
3. Pe
Pendul um
um Pu
Pushups x F in
into *5
*5 Mi
Mi nu
nute Re
Res t/
t/Pause in
in10 si
sity
1
Re st
st 60
60-90 se
seco nd
nds be
be tw
tween se
sets.
4. BW Side Lateral Raises x 10-12 each arm
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2. Jamb Hammer Rows x 10-12 each arm
(HOME EXTENDED: 2. 1-Arm Inverted Rows x 10-12 each arm)
2
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
3. Door Pullups x F into *5 Minute Rest/Pause in10sity
1
Rest 60-90 seconds between sets.
4. Jamb Hammer Rows x 10-12 each arm
(HOME EXTENDED: 4. 1-Arm Inverted Rows x 10-12 each arm)
2
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2. Single Leg Landmines x 10-12 each leg
(HOME EXTENDED: 2. Bulgarian Split Squat x 10-12)
2
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
3. Lateral F ro
ro g Hops x F in
into *5 Mi
Mi nu
nute Res t/
t/Pause in10 si
sity
1
Re st
st 6 00-90 se
seco nd
nds be tw
tween sets.
4. Single Leg Landmines x 10-12 each leg
(HOME EXTENDED: 2. Bulgarian Split Squat x 10-12)
2
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
1B. Hover Plyos x F
5A. Cobra Pushups x 15-20 ==>
5B. Hover Plyos x F
PULL BULLSEYE
1A. Black Swans x 15-20 ==>
1B. T Prone Presses x F
5A. Black Swans x 15-20 ==>
5B. T Prone Presses x F
LEGS BULLSEYE
1A. Bridge and Reach Over x 15 each arm ==>
1B. Long Leg Marches x F
5A. Bridge and Reach Over x 15 each arm ==>
5B. Long Leg Marches x F
., .
noflycrew @ gmail.com
NoFlyCrew
21
WEEK 11 WORKOUT
**Days not noted are rest days.
DAY 72 XEROPHOBIA
REST TIMES AND INSTRUCTIONS:
INSTRUCTIONS: If you complete the exercise within the 30 second time limit, immediately
immediately take a 15 second rest and begin your next
round of that threat. If you fail to complete the exercise within the 30 second time limit, take a 60 second rest and move onto your next round of that
threat. Keep in mind, any failure within the 1st three rounds of a threat earns you punishment one for that specific threat (which will be performed
at the end of that threat before moving onto the next threat) and any failure in the 2nd three rounds of a threat will earn you punishment two for that
threat (which will also be performed at the end of that threat before moving onto the next threat). Keep in mind, you will only accrue the punishment
for the first time you fail in a particular half of the threat (first 3 or last 3 rounds), it does not compound. However, again
again if you fail at any point in the
seperate halves of the threat (rounds 1-3 & 4-6) then you will be performing 2 penalties at the end of the 6th round of that threat before moving onto
the next threat. NOTE: Rest between threats is to occur after any punishments that may have been accrued during that threat are performed. If no
penalties accrued, 3 minute rest begins as soon as you complete your 6th round of the threat.
THREAT 1 (30 SEC TIME LIMIT)
THREAT 1 PUNISHMENTS
1. Mule Kicks x 10
Fail in rounds 1-3 = 1000 reps of Toe Taps (right/left equals 2 reps)
*Rest 15 seconds between successfully completed rounds and
repeat for a total of 6 rounds
Fail in rounds 4-6 = 1000 reps of High Knees (right/left equals 2
reps)
**REST 3 MINUTES AND PROCEED TO THE NEXT THREAT
THREAT 2 (30 SEC TIME LIMIT)
THREAT 2 PUNISHMENTS
2. Ninja Jumps x 10
Fail in rounds 1-3 = 100 reps of Halo Slams
*Rest 15 seconds between successfully completed rounds and
repeat for a total of 6 rounds
Fail in rounds 4-6 = 100 reps of Predator Jacks
**REST 3 MINUTES AND PROCEED TO THE NEXT THREAT
THREAT 3 (30 SEC TIME LIMIT)
THREAT 3 PUNISHMENTS
3. Wideouts x 10
Fail in rounds 1-3 = 10 reps of Triple Skyfalls
*Rest 15 seconds between successfully completed rounds and
repeat for a total of 6 rounds
Fail in rounds 4-6 = 10 reps of the Inchworm Pushup Ladder
DAY 74 XERO MARK 1 - SQUATS (HIT GOAL)
EXERCISE
., .
noflycrew @ gmail.com
1
LEGS: Max Air Squats in 7 Minutes (Beat the 10% total from Day 39)
2
PUSH: Archer
Archerss equal
equal to numbe
numberr of Air Squat
Squatss
3
PULL: Superm
Superman
an Pressouts
Pressouts equal to
to number
number of Air
Air Squats
Squats
COMMENTS
Rest 2 minutes after Max Set.
Complete in 400 rep style with no time limit.
NoFlyCrew
22
WEEK 11 WORKOUT
**Days not noted are rest days.
DAY 75 BULLSE
BULLSEYE
YE B
* Track number of in10sity reps
EXERCISE
SETS
COMMENTS
PUSH BULLSEYE
1A. Alligator Walks x 15-20 each arm/leg ==>
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 sec onds between combos.
2. Hannibal Pushups x 10-12
2
Rest 60-90 seconds between sets.
3. Divebomber Pushups - x F into *5 Minute Rest/Pause in10sity
(HOME EXTENDED: 3. Countertop Chest Dips x F into 5 Minute Rest/
Pause in10sity)
1
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
4. Hannibal Pushups - x 10-12
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 sec onds between combos.
2. Side Lying Biceps Curls x 10-12 each arm
(HOME EXTENDED: 2. Inverted Chin Curls x 10-12)
(XERO +1: 2. Bicep Chin Curls x 10-12 )
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nds bet
etwe
ween
en se
sett s.
s.
3. Sli
lid
din
ing
g BW Pu
Pull
lld
dow
own
ns x F in
int o *5 Mi
Min
n ut
ut e Re
Rest
st//Pau
ause
se in
in10
10si
sitty
1
Res
estt 60
60-9
-90
0 sec
secon
ond
d s bet
etwe
ween
en se
sett s.
s.
4. Side Lying Biceps Curls x 10-12 each arm
(HOME EXTENDED: 4. Inverted Chin Curls x 10-12 eac h arm)
(XERO +1: 4. Bicep Chin Curls x 10-12 each arm)
2
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 sec onds between combos.
2. Slick Floor Bridge Curls x 10-12
3. Sumo Heel Thrusts x F into *5 Minute Rest/Pause in10sity
(HOME EXTENDED: 3. Stair Alt. Ecc Stepdowns x F into 5 Minute
Rest/Pause in10sity)
2
Rest 60-90 seconds between sets.
1
Res
estt 60
60-9
-90
0 se
seco
con
nd s bet
etwe
ween
en se
sett s.
s.
4. Slick Floor Bridge Curls x 10-12
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 sec onds
between sets. Rest 60 - 90 seconds between c ombos.
1B. X Plyo Pushups x F
5A. Alligator Walks - x 15-20 each arm/leg ==>
5B. X Plyo Pushups x F
PULL BULLSEYE
1A. Doorway Rows x 15-20 ==>
(HOME EXTENDED: 1A. Inverted Rows x 15-20 ==>)
1B. Door Pullups x F
(XERO +1: 1B. Pullups x F)
5A. Doorway Rows x 15-20 ==>
(HOME EXTENDED: 5A. Inverted Rows x 15-20 = =>)
5B. Door Pullups x F
(XERO +1: 5B. Pullups x F)
LEGS BULLSEYE
1A. Alt. 3-Way Lunges x 7 reps each direction ==>
1B. Creeping Reverse Lunges x F
5A. Alt. 3-Way Lunges x 7 reps each direction ==>
5B. Creeping Reverse Lunges x F
DAY 77 XERO 400 RE-TEST
REST TIMES AND INSTRUCTIONS: You
You should aim to complete all prescribed reps of the TIER 1 exercises before moving onto TIER 2. Should you feel
that this will have a detrimental effect on your time, you are permitted to drop to TIER 2 prior to finishing however you will need to add 20 reps to
each exercise in TIER 2. You are permitted to bounce between exercises of a given tier in order to complete the reps prescribed for that tier. Your final
score is determined by how quickly you can complete all reps in all TIERS in good form.
., .
noflycrew @ gmail.com
TIER 1
TIER 2
Handstand Pushups x 40
Hand Release Pushups x 60 (80 with penalty)
XFG's x 40
Alt. Side Lunges x 60 (80 with penalty)
Pullups x 40
Thumbs Up Pushups x 60 (80 with penalty)
Alt. Side Ki
Kickthroughs x 40 (R
(Right/Left = 1 re
rep)
Squat Thrusts x 60
60 (80 wi
with penalty)
NoFlyCrew
23
WEEK 12 WORKOUT
**Days not noted are rest days.
DAY 78 BULLSE YE A (BEAT YOUR TOTALS)
EXERCISE
* Beat number of in10sity reps
SETS
COMMENTS
PUSH BULLSEYE
1A. Cobra Pushups x 15-20 ==>
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. BW Side Lateral Raises x 10-12 each arm
2
Rest 60-90 seconds between sets.
3. Pendulum Pu
Pushups x F in
into *5
*5 Mi
Minute Re
Rest/Paus e in10si ty
ty
1
Rest 60
60-90 se
sec on
onds be
between se
se ts
ts.
4. BW Side Lateral Raises x 10-12 each arm
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. Jamb Hammer Rows x 10-12 each arm
(HOME EXTENDED: 2. 1-Arm Inverted Rows x 10-12 each arm)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
3. Door Pullups x F into *5 Minute Rest/Pause in10sity
1
Rest 60-90 seconds between sets.
4. Jamb Hammer Rows x 10-12 each arm
(HOME EXTENDED: 4. 1-Arm Inverted Rows x 10-12 each arm)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. Single Leg Landmines x 10-12 each leg
(HOME EXTENDED: 2. Bulgarian Split Squat x 10-12)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
3. L at
ate ra
ra l Frog Hops x F into *5 Minute Rest/Paus e in10si ty
ty
1
Rest 60-90 sec on
onds between se ts
ts.
4. Single Leg Landmines x 10-12 each leg
(HOME EXTENDED: 2. Bulgarian Split Squat x 10-12)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
1B. Hover Plyos x F
5A. Cobra Pushups x 15-20 ==>
5B. Hover Plyos x F
PULL BULLSEYE
1A. Black Swans x 15-20 ==>
1B. T Prone Presses x F
5A. Black Swans x 15-20 ==>
5B. T Prone Presses x F
LEGS BULLSEYE
1A. Bridge and Reach Over x 15 each arm ==>
1B. Long Leg Marches x F
5A. Bridge and Reach Over x 15 each arm ==>
5B. Long Leg Marches x F
., .
noflycrew @ gmail.com
NoFlyCrew
24
WEEK 12 WORKOUT
**Days not noted are rest days.
DAY 79 SKYSCRAPER
REST TIMES AND INSTRUCTIONS: You
You will be performing 3 pairings of exercises (“Builds”) in ascending ladder fashion. You do not move onto the next
build until you have completed all reps in the ladder for the build you are on. If you take close notice you will see that build 1 and 2 are isolated components of the final build exercises (triple skyfalls and angry mules). Starting with build 1, you will alternate between the two exercises...performing
exercises...performing
one rep of each, two reps of each, three reps of each, etc until 10 reps of each are completed. You may find that you need to rest at some point up
the ladder.
ladder. While there is no time limit here you are encouraged to keep your rest minimal to focus on improving your conditioning.
conditioning. After the build is
finished you will rest two minutes and perform the next build in a similar fashion. Finish up your workout by performing the build 3 exercises in one
final ladder to 10 reps each.
BUILD 1
1A. Split Squat Jumps (right/left equals 1 rep) x 1,2,3,4,5,6,7,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w exercises on
your way to completing your ladder as quickly as possible.
1B. Plank Squat Thrusts (feet in/feet out equals 1 rep) x 1,2,3,4,5,6, 7,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w
exercises on your way to completing your ladder as quickly as possible.
REST 2 MINUTES AND PROCEED TO NEXT EXERCISE PAIRING
BUILD 2
2A. Split Squat Tuck
Tuck Jumps (right/left equals 1 rep) x 1,2,3,4,5,6,7 ,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w exercises
on your way to completing your ladder as quickly as possible.
2B. Squat Thrust X Pushups x 1,2,3,4,5,6,7,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w exercises on your way to
completing your ladder as quickly as possible.
REST 2 MINUTES AND PROCEED TO NEXT EXERCISE PAIRING
BUILD 3
3A. Triple
Triple Skyfalls x 1,2,3,4,5,6,7 ,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w exercises on your way to completing your
ladder as quickly as possible.
3B. Angry Mules x 1,2,3,4,5,6,7,8,9,10 Reps (Alternating Ascending Ladder*) *Limit Rest b/w exercises on your way to
completing your ladder as quickly as possible.
DAY 81 XERO MARK 2 - SQUATS + 20%
EXERCISE
., .
noflycrew @ gmail.com
1
PUSH:
PUS
H: Archer
Archerss equal
equal to last
last week's
week's number
number
2
PULL: Superm
Superman
an Pressout
Pressoutss equal
equal to last
last week's
week's number
number
3
LEGS:: Max Air
LEGS
Air Squa
Squats
ts + 20%
20% NO TIM
TIME
E LIMIT
LIMIT
COMMENTS
Complete in 400 rep style within 7 minutes. Rest 2
minutes before Max Set.
NoFlyCrew
25
WEEK 12 WORKOUT
**Days not noted are rest days.
DAY 82 BULLSE YE B (BEAT YOUR TOTALS)
EXERCISE
* Beat number of in10sity reps
SETS
COMMENTS
PUSH BULLSEYE
1A. Alligator Walks x 15-20 each arm/leg ==>
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. Hannibal Pushups x 10-12
2
Rest 60-90 seconds between sets.
3. Divebomber Pushups - x F into *5 Minute Rest/Pause in10sity
(HOME EXTENDED: 3. Countertop Chest Dips x F into 5 Minute
Rest/Pause in10sity)
1
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
4. Hannibal Pushups - x 10-12
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. Side Lying Biceps Curls x 10-12 each a rm
(HOME EXTENDED: 2. Inverted Chin Curls x 10-12)
(XERO +1: 2. Bicep Chin Curls x 10-12)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
3. Sl
Slid
idin
ing
g BW
BW Pu
Pu lld
lldow
own
n s x F in
intto *5
*5 Min
Minu
u te
te Res
Restt/P
/Pau
ause
se in
in10
10si
sitt y
1
Rest
Re
st 60
60-9
-90
0 sec
secon
ond
d s b et
etwe
ween
en se
setts.
4. Side Lying Biceps Curls x 10-12 each a rm
(HOME EXTENDED: 4. Inverted Chin Curls x 10-12 e ach arm)
(XERO +1: 4. Bicep Chin Curls x 10-12 each arm)
2
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
2. Slick Floor Bridge Curls x 10-12
3. Sumo Heel Thrusts x F into *5 Minute Rest/Pause in10sity
(HOME EXTENDED: 3. Stair Alt. Ecc Stepdowns x F into 5 Minute
Rest/Pause in10sity)
2
Rest 60-90 seconds between sets.
1
Rest
Re
st 60
60-9
-90
0 se
seco
con
nd s b et
etwe
ween
en se
setts.
4. Slick Floor Bridge Curls x 10-12
2
Rest 60-90 seconds between sets.
2
No rest between A/B exercises. Rest 60-90 seconds
between sets. Rest 60 - 90 seconds between combos.
1B. X Plyo Pushups x F
5A. Alligator Walks - x 15-20 each arm/leg ==>
5B. X Plyo Pushups x F
PULL BULLSEYE
1A. Doorway Rows x 15-20 ==>
(HOME EXTENDED: 1A. Inverted Rows x 15-20 ==>)
1B. Door Pullups x F
(XERO +1: 1B. Pullups x F)
5A. Doorway Rows x 15-20 ==>
(HOME EXTENDED: 5A. Inverted Rows x 15-20 ==>)
5B. Door Pullups x F
(XERO +1: 5B. Pullups x F)
LEGS BULLSEYE
1A. Alt. 3-Way Lunges x 7 reps each direction ==>
1B. Creeping Reverse Lunges x F
5A. Alt. 3-Way Lunges x 7 reps each direction ==>
5B. Creeping Reverse Lunges x F
DAY 84 XERO TO HERO CHALLENGE
SEE INSTRUCTIONS AND SCORING ON THE FOLLOWING PAGE.
., .
noflycrew @ gmail.com
NoFlyCrew
26
WEEK 12 CHALLENGE
XERO
TO
HERO
CHALLENGE
THE LOWDOWN
This challenge starts with the XERO exercise circuit consisting of 4 exercises (knee pushups, bodyweight squats, back widows and mountain climbers).
You have 4 minutes to complete 40 reps of each. If you do not complete all reps in good form within this time limit your challenge is over and you have
scored at the BASIX level. If you do complete them you will rest the remainder of the 4 minute time frame and earn
ea rn an additional 90 seconds of rest
before moving onto the next level, the AVERAGE exercise circuit. Please note, you may bounce between all exercises wihin a circuit as you wish. You just
have to be sure all 160 reps are completed within your time frame in order to proceed. In the AVERAGE circuit you will have 4 new exercises to perform
(hand release pushups, alternating side lunges, thumbs
thumbs up pushups and squat thrusts). Once
Once again 40 reps of each need to be performed but can be
done in any manner, bouncing back and forth among them, as long as they are all done within 10 minutes. Here again you earn a rest of whatever time
remains within your 10 minutes when you are finished with your last rep as well as
a s an additional 3 minutes before moving onto your final HERO circuit
(Note: Failing to complete all reps within this time limit will earn you a score of SOLID on this challenge). In this grueling final stage of the XERO 2
program you will now have to complete 40 reps each of handstand pushups, XFG’s,
XFG’s, Pullups and Alternating
Alternating Side Kickthroughs. If you finish all 160 reps
within 25 minutes you are guaranteed a score of at least PRO on this challenge. If you finish all reps in under 20 minutes you will shoot to the top of
o f the
pack with a score of X-TREME! Finishing in greater than 20 minutes but less then 23 minutes will earn you an ELITE score.
SCORING
Determine your score by which level you reach and in how many minutes.
ATHLEAN Beat The Boss
Complete HERO level in under 21 minutes
Superhero
ATHLEAN Xtreme
Complete HERO level in under 20 minutes
H e ro
ATHLEAN Elite
Complete HERO level in under 23 minutes
Vigilante
ATHLEAN Pro
Complete HERO level in under 25 minutes
Anti-Hero
ATHLEAN Solid
Can't Complete AVERAGE level
Sidekick
ATHLEAN Basix
Can't Complete XERO level
Xero
PROCEED TO NEXT PAGE TO PERFORM CHALLENGE.
., .
noflycrew @ gmail.com
NoFlyCrew
27
WEEK 12 CHALLENGE
XERO
TO
HERO
CHALLENGE
HERE IS THE
THE CHALLENGE
CHALLENGE
START HERE
TIME TO COMPLETE: 4 MINUTES
PUSH EXERCISE
XERO
EXERCISE A
1A. Knee Pushups x 40
LEGS EXERCISE
XERO
EXERCISE B
1B. BW Squats x 40
PULL EXERCISE
XERO
EXERCISE C
1C. Back Widows x 40
CONDITIONING EXERCISE
XERO
EXERCISE D
1D. Mountain Climbers x 40
REST 90 SECONDS AND PROCEED TO NEXT LEVEL
TIME TO COMPLETE: 10 MINUTES
PUSH EXERCISE
AVERAGE
EXERCISE A
2A. Hand Release Pushups x 40
LEGS EXERCISE
AVERAGE
EXERCISE B
2B. Alt. Side Lunges x 40 (R/L = 1)
PULL EXERCISE
AVERAGE
EXERCISE C
2C. Thumbs Up Pushups x 40
CONDITIONING EXERCISE
AVERAGE
EXERCISE D
2D. Squat Thrusts x 40
REST 3 MINUTES AND PROCEED TO NEXT LEVEL
TIME TO COMPLETE: 25 MINUTES
FINISH IN UNDER 25 MINUTES - SEE SCORING FOR ADDITIONAL INCENTIVES!
., .
noflycrew @ gmail.com
PUSH EXERCISE
HERO
EXERCISE A
3A. Handstand Pushups x 40
LEGS EXERCISE
HERO
EXERCISE B
3B. XFG's x 40
PULL EXERCISE
HERO
EXERCISE C
3C. Pullups x 40
CONDITIONING EXERCISE
HERO
EXERCISE D
3D. Alt. Side Kickthroughs x 40 (right/left equals 1 rep)