The LEGAL STUFF
The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Forged 59: Anywhere / Anytime – Bodyweight Only Workouts, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Forged 59: Anywhere / Anytime – Bodyweight Only Workouts,, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program.
The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.
Copyright 2014 and Beyond - The Forged Athlete, LLC
Training 110% H.A.M. but Training SAFE Before we get into the goods here, I want to briefly discuss and hit on How to TRAIN SMART. I’m all about pushing your mind and body to the very edge, but you must do this in a SMART manner. It’s not just about “beating yourself up” within your all of your training sessions. There’s MUCH more to it than just that. Here are a few tips that will help YOU MAXIMIZE your RESULTS:
1. Always check with the ol’ Dr. before starting any new exercise or diet program (if you’re unsure).
2. Do NOT do exercises that you don’t understand how to do. Always make sure you know what you’re doing first. 3. If you’re “sore”, toughen up and push through it ;) However, if you’re “hurt”, REST! Learn the difference between being sore from a workout and having an injury as the two are very different.
4. This program has the potential to be used with “newbies” to training as well as those that consider themselves to be a complete “badass mother#$cker”. Just make sure to start off at your own pace and increase your overall intensity as you move ahead.
5. Overtraining is a BIG issue if you don’t pay attention to when your body needs rest. Don’t think you’re invincible. If you’re feeling super run-down and fatigued, take a REST day. To help, make sure you’re always working in soft tissue and mobility work before and after training sessions or when ever possible. No Excuses here! 6. Use the movement progressions as you go through the program. Don’t think you can just go right into the hardest movements right off the bat. Make sure to attack things in a SMART manner.
7. NEVER skip your warm up! NO EXCUSES here. Make sure you at least get in a few minutes to warm the body up a bit before you Throwdown. 8. If you have an injury, don’t even think about starting this program and please do not email me to ask if you should start. The answer is to rehab that injury and get yourself back to at least 95% or better before you begin.
Quick Tips and Tricks Submax – When you see “submax” listed next to an exercise, this simply means to avoid going to failure. The best way to keep your progress going further while avoiding plateaus or step back is to keep your reps under you maximum limit or avoiding failure.
If you’re new to this concept, you probably do not understand but trust me, leave a few reps left in your bank when doing different movements such as pushups, pull ups, rows, ect, when you get close to failure, cut the set off.
It’s better to stay fresh and keep the movements fast and explosive. When you start to really grind reps out and get a little slower through your lift, just stop your set there. In time, you’ll feel and see the difference in what submax training will do for you. The ONLY time you should really go to failure with different submax movements is when it’s your last week on a particular workout and you’re looking to break records. You main goal should be to break your own records each and every session! The best way we can make sure we do that is with the next ESSENTIAL note…
Recording Your Workouts: Make sure you are writing down each and every workout so you can see the weights you used, the reps you did, and the sets you completed. I make this easy for you to do with the included “Daily Battle Plans”. Simply print those off and use them to keep track of your progress. If you’re not writing anything down, then you are wondering around blind!
We must be able to measure your progress and the BEST way to do this is by writing and recording every training session we do down.
You’ll be amazed at the progress you make overtime! Writing the workouts down and keeping track will serve as a great source of motivation so make sure you do it! Make NO EXCUSES here! This needs to be done for you to be most successful!
E.M.O.T.M: This stands for Every Minute on The Minute and it’s an interval you will be using to build up some serious strength and endurance all at once! Basically, you’ll hit your movements for the allotted amount of reps and whatever time you have left at the end of your sets will serve as your rest period.
AMRAP: If you see this, it stands for “As Many Rounds As Possible” and I’ll use these to help you build up more conditioning and endurance not to mention mental strength as well. With this type of set up, I usually have a set amount of time listed for you to follow and you just simply get after it for that amount of time. You’ll rest when you need to, but the bottom line is that you’re going at your pace.
AFAP: Stand for “As Fast As Possible” When you see this, you’re trying to get the work that listed out DONE as fast as possible ;) R.A.T.: This stands for Remaining Amount of Time and when you see this, basically what you will do is perform the prescribed amount of reps for the movement associated with it in a superset or circuit and then perform the paired movement for as many reps as possible for the remaining amount of time. Here’s an example:
4A) E.M.O.T.M. x 7 mins a) Bodyweight Squat x 10 b) Burpee x R.A.T. (remaining amount of time)
For this set up, you would perform Squats x 1st x 20 reps then with the remaining amount of time left in the minute, you would do burpees for as many reps as possible until the minute is up. So if it takes you 30 secs to complete the Squat reps, that means you have 30 secs to do as many burpees as you can until the minute is up Pre and Post Workout Considerations: It’s very important that you include both a pre-workout and post workout foam roll session as well as some static stretching to end your training session. If you feel extremely tight and sore before you train, foam rolling will help you loosen up.
It’s recommended you stretch AFTER your training session then foam roll again to help accelerate recovery. ***Just note to stretch and foam roll after every training session to be sure.
Here’s are two resources that will help you out for stretching and foam rolling: >>> Foam Rolling
>>> Stretching and Mobility Work
Rest Days and Listening To Your Body: One of the main focuses within any training program I design is to make sure you DO NOT over-train your body. While these workouts are designed to brutally tough and challenging, it’s still your job to listen to your body.
This is where training experience comes into play. Sometimes you know when you can go that extra bit and sometimes on some days, we just don’t have it that day, This is where YOU must make the call. If you have to take a day off due to massive fatigue or soreness, don’t sweat it. Get in some extra recovery work via mobility and foam rolling then come back the next day and get yourself right back on track. When you feel beat up, stiff, and sore, you may need to rest. There’s a difference between feeling “lazy-tired” and fatigued. When you’re fatigued, it’s better you rest it out, let your body recover and come back the next day so you can get after it 110%. When you feel “lazy-tired” wake the F up and get your ass into gear! ;)
To help you out when you’re feeling fatigued, here’s a resource you can use to help increase recovery: >>> Salt and Ice Baths, plus Contrasts Showers
Got Questions About Any Of The Movements?
99.9% of The Time You’ll Find It On My YouTube Page HERE. Just do a quick search on my profile page and it should come up. If not, just shoot me an email at
[email protected] and I’ll help you out!
GO 110% H.A.M.
The Forged 59 – NO EXCUSES Anywhere / Anytime – Bodyweight Only Workouts 5 Rounds AFAP:
15 Squats 15 Burpees Bear Crawl 15 yards Down and Back (or 30 yards total) 45 Seal Jacks Then After 5th Round:
3 Sets of MAX Effort Plank Holds on Forearms ===========
5 Rounds for TOTAL Reps 3min AMRAP Of:
3 Handstand Pushups OR Pike Presses 6 Hand Release Push Ups 9 Full V-Sits ***Rest 1min between AMRAPS Then after LAST round:
2 Min AMRAP of Sit Outs =========== 3 Rounds Of:
15 Jumping Lunges 200m Run ***Rest 1min between rounds Then:
3 Sets for Total Time 10 Burpee Broad Jump Prisoner Walking Lunge x 15 / Leg 200m Run ***Rest 1min between rounds
=========
Run 400m @ 100% (doesn't have to be on a track - run ANYWHERE) Then:
15, 12, 9, 6, 3 of:
Burpee Lateral Hop Hand Release Push Ups Rest 2 Mins – Then:
Run 400m @ 100%
==========
20 Min Time Cap To Complete: 100 x Squats 100 x Burpee 100 x Hollow Rocks 100 x HR Push Ups
***Break Reps Up As You Desire ***Complete in Any Order You Wish ***SCORE = Total Reps Completed
============
Hill or Stair Sprint x 30-40 yards (do flat sprint if need be) then Immediately do 10 Burpees upon completion of sprint ***Repeat sprint variation, then do 9 Burpees and so on until you do only 1 Burpee Then:
6 Min AMRAP Of:
3 x Wall Walks - Nose to Wall If Possible 6 x Drop Lunges / Leg 9 x Sitouts / Side =============
3 Min AMRAP of:
Bottom 1/2 Burpee x 5 Squat Thrust x 10 Jump Squat x 15
Rest 1 Min then repeat above 3 Min AMRAP again Then - For Time:
Bottom 1/2 Burpee x 42 Squat Thrust x 42 Jump Squat x 42 ==============
"The Bodyweight Gauntlet SPRINT"
30 secs of WORK / 15 secs REST x 4 Rounds
a) Squat b) Burpee c) Push Ups d) Rows OR Band Pull Aparts (if no access to rows) ***Count every single rep Then – Run 1 Mile AFAP
=============== 24 Mins Of:
24 Drop Lunges (total - not per leg) 24 Push Ups + T-Rotation 24 Drop Squats 24 V-Seat Reaches 24 Burpees
GOAL - is to MOVE for the whole 24 mins - little to NO breaks. ================
5 Rounds Of:
200m Run 15 x 2 sec PAUSE Squats (pause 2 secs at the BOTTOM of each squat) 3 Handstand Pushups OR 6 Pike Presses Then:
Planks x 5 mins total time under tension ***you can rest as much as you need to on these, but you must round up at least 5 mins of time under tension in the plank (on forearms) Time only counts when you're in a plank - use good form and technique ============== 4 Rounds of:
a) Forward Sprint x 10 yards / Backpedal Back x 50 total yards b) 25 V-Seats c) 25 Hand Release Push Ups d) 25 Second Superman Holds =========
4 Rounds for Time:
6 Lateral Burpees - (Get your Chest to Floor) 12 Lunge Jumps / Leg 10 yard Forward Bear Crawl 10 yard Backward Bear Crawl Then:
1 Mile Run - AFAP
=========== For Time:
Run 200m 30 Burpees 40 Renegade Planks (per arm) 50 Hand Release Pushups 60 Walking Lunges (per leg) Run 200m ============
For Time:
Superman Reach + Hold x 60 secs 25 Burpees 50 Pushups Superman Reach + Hold x 60 secs 100 Hollow Rocks 100 Squats Superman Reach + Hold x 60 secs 50 Push Ups 25 Burpees Superman Reach + Hold x 60 secs ==============
Run 200m (doesn't have to be on a track - run ANYWHERE) Then:
15, 12, 9, 6, 3 reps of:
Burpee Lateral Hop Hand Release Push Ups 100m Sprint Rest 3 Mins Then:
Run 200m x 100% =============
20 yard Bear Crawl (Down and Back OR do 40 yards total)) 30 Squat Jumps 20 Full V-Seats 30 Lunge Jumps (30 per leg) 20 Pushups 30 Burpees 20 Mt Climbers (20 per side) 800m Run ============
3 Min AMRAP of:
Bottom 1/2 Burpee x 5 Squat Thrust x 10 Jump Squat x 15
Rest 1 Min then repeat above 3 Min AMRAP again Then:
For Time: Bottom 1/2 Burpee x30, 15 Squat Thrust x 30, 15 Jump Squat x 30, 15 =========== 5 Rounds Of:
a) 25 Burpees b) 25 Squats c) 200m Run
============
3 Rounds For Time: 10 Burpees 20 V-Seat Reaches
***Rest 3 Mins – Then: 10min AMRAP Of:
10 Jumping Lunges 10 Pushups 100 yard Sprint =============
3 x 3 Min AMRAPS OF:
5 Pull Ups OR Recline Rows 10 Push Ups 15 Squats ***Rest 1 Min b/t AMRAPS ===========
800m Run @ 100%
Then - 12 min AMRAP Of
a) 6 Turkish Get Ups – Alternate Sides Each Rep b) 12 Burpees ***2 Min Rest Then:
800m Run @ 100%
***Hold something in your hands if you want on the TGU's – water bottle, bag, kettlebell if you want =============
Ladder Set AMRAP x 20 Mins
a) Push Up + T-Rotation 2, 4, 6... b) Prisoner Squats 2, 4, 6... c) Burpee Broad Jumps 2, 4, 6...
***Get as HIGH up the ladder as possible ==============
10 Rounds Of:
100m Sprints @ 100% (Make sure to warm up properly before) 10 Push Ups 10 Squats
***Rest 90-120 secs between rounds - make the sprints ALL OUT Efforts!
Then:
3 Rounds of Max Plank Holds =============== 1 Mile Run
Then - Descending Ladder with reps 10, 8, 6, 4, 2 for each:
a) Bulgarian Split Squat R / L b) Bulgarian Split Squat R / L c) Hand Release Push Ups d) Recline Row / Pull Up e) Burpee Then:
1 Mile Run
=============== For Time:
1A) 20, 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Of: a) Burpees b) Strict Pull-ups OR Recline Row
============
150 BURPEES for time (PS - I LOVE you too) =============
4 Rounds for Total Reps Of 40 Secs On / 20 Secs Rest Intervals: 1A) BW Squat 1B) Push Ups 1C) Superman Holds 1D) Walking Lunge 1E) Burpee ***1 Min FULL REST after round ============= 6 Min AMRAP 1 Burpee 1 Sit Up
***Add 1 Rep to each movement each round ***After 6 Min AMRAP - Rest 3 mins then: Min AMRAP Of:
10 Jumping Lunges 10 Pushups 100 Yard Sprint
===============
Complete For Time:
1, 2, 3... 10 Of Burpee (go by 1's until you get to 10 reps)
2, 4, 6... 20 Of Jump Squats (go by 2's until you hit 20 reps) 3, 6, 9... 30 Of V-Seats (go by 3's until you hit 30 reps) ==============
Run 1 Mile
Then 10 Min AMRAP Of: Wall Walk x 2 Lunge Jumps x 6/Leg Then:
800m Run
============
5 Rounds Of - 30 Secs ON w/ 30 Secs REST Intervals: a) Burpee + Lateral Hop b) Hand Release Push Ups c) Sit Outs d) Prisoner Squats
***Score = Total reps completed for ALL movements
============== 1 Mile Run Then
Descending Ladder with reps 10, 8, 6, 4, 2 for each: a) Bulgarian Split Squat R / L OR Split Lunge b) Bulgarian Split Squat R / L OR Split Lunge c) Pike Press OR Handstand Push Ups d) Recline Row / Pull Up e) Burpee Then:
1 Mile Run
===============
12 Min Time Cap To Complete:
40 Squat Thrusts (Burpees w/out push ups) 20 Full Bodyweight Squats (Ass to Grass) 30 Squat Thrusts 15 Full Bodyweight Squats (Ass to Grass) 20 Squat Thrusts 10 Full Bodyweight Squats (Ass to Grass) 10 Squat Thrusts 5 Full Bodyweight Squats (Ass to Grass) ***3 min REST after completion then: 5 Min AMRAP of:
Hand Release Push Ups Then NO REST:
10 Min Run @ 75% =========== 5 Rounds Of: 400m Run 25 Burpees
***Rest 60 secs between rounds ==========
5 Rounds Of 45 secs ON w/ 15 secs REST Intervals:
1A) Prisoner Squat 1B) Push Up + Rotation 1C) Superman Holds 1D) Lunge Jumps ***1 Min FULL REST between rounds ===========
For Time:
15 Burpees 30 Hollow Rocks
***Take 1 Rep Away Each Round until you hit ZERO burpees Then Rest 3 mins: 10 Min AMRAP
5 Squat Jumps 10 Hand Release Pushups 50m Sprint ========
6 x 2 Min AMRAP’s of:
5 Pull Ups OR Recline Rows 5 Hand Release Push Ups 5 Squats
***Rest 1 Min between AMRAPS ***These should be ALL OUT 100% Then - 3 Min AMRAP of: Sit Outs Then:
Run x 10 Mins @ 75%
============= 5 Rounds OF:
5 x Pull Ups OR Recline Rows 10 x Hand Release Push Up 15 x Squats 200m Run Then:
5 Rounds Backwards 200m Run 15 x Squats 10 x Hand Release Push Ups 5 Pull Ups OR Rows =============
5 Rounds Of:
100m Run 5 Burpees 10 Push Ups 15 Squats Max Superman Holds
***Rest 60 secs between rounds ============ Run 1 Mile Then:
E.M.O.T.M. x 12 Mins
5 x Squat 5 x Squat Thrust 5 x Push Up 5 x Pull Up OR Recline Row Then:
Run 1 Mile
============ 6 Rounds Of:
200m Repeats @ 100% ***Rest 4:1 Then:
8 rounds For Time Of:
5 Push Ups 5 Recline Rows 10 Squats 10 Burpees ===========
E.M.O.T.M. x 20 mins
Even Minute - 6 x Burpee Broad Jumps Odd Minute - 18 x Squats ***Rest 3 Mins Then: 12 min AMRAP Of:
6 Pushups 15 Full V-Seats 100m Sprint
============= 5 Rounds Of:
Run 400m 10 1/2 Burpee’s 10 Mountain Climbers / Side 10 Walking Lunges / Leg =============
E.M.O.T.M. x 10 Mins
3 HSPU’s OR 3 Pike Presses 10 Squat Jumps ***Rest 3 Mins Then: E.M.O.T.M. x 10 Mins 5 Burpees 15 Hollow Rocks ============
1-3 Mile Run w/ sprint bursts ***Run 45-60 secs then "burst" into a sprint for 5-10 secs max. ***Repeat for total distance Then:
3 Rounds:
25 Push Ups 50 Hip Extensions 25 Burpees =============
Attack This For Time:
800m Run 20 Prisoner Squats 20 Burpee + Jumping Knee Tucks 20 Jumping Lunges (Per Leg) 20 Hand Release Push Ups 400m Run 10 Prisoner Squats 10 Burpee + Jumping Knee Tucks 10 Jumping Lunges (Per Leg) 10 Hand Release Push Ups 200m Run ============
6 Rounds AFAP:
10 Bodyweight Burpee Man Makers 10 Pull Ups OR Recline Rows 60m Run ============= For Time:
50 V-Seat Reaches 40 Squats 30 Walking Lunges (per leg) 20 Burpees 10 Pushups Run 400m 10 Push Ups 20 Burpees 30 Walking Lunges (per leg) 40 Squats 50 V-Seat Reaches ============
Complete a Full Tabata Set Of Each (8 rounds x 20 secs on w/ 10 secs rest)
Lunge Jumps Push Ups Prisoner Squats Mountain Climber =============
Complete 9 Rounds For Time Of:
11 Bodyweight OH Squats 11 Push Ups 11 Walking Lunges (total steps) 11 Hollow Rocks ==============
Complete A 1 Min AMRAP Of Each: Squats Push Ups Lunge Jumps Burpee Squats Push Ups Lunge Jumps Burpee Squats Push Ups Lunge Jumps Burpee
***NO Rest between movements
Then:
Run Max Distance x 1 min ***Rest 30 secs
Run Max Distance x 1 min ***Rest 30 secs
Run Max Distance x 1 min
============
E.M.O.T.M. x 15 mins 40 yard sprint 12 Lunges (6 / leg)
***Rest 3 Mins Then: 10 Min AMRAP Of:
a) Burpee Broad Jump x 2 b) Pull Up Or Recline Row x 6 c) Push Ups x 12 d) Bodyweight Squat x 18 ============= 5 Rounds Of:
Run 200m 10 Burpee Lateral Hop 10 Pushups Run 200m 20 Hip Extensions
***Rest 1 Min between rounds ============== 4 Rounds Of: 400m Run 15 Burpees 15 Squats
***Rest 60 secs between rounds ============== 4 Rounds Of:
25 T-Rotation Push Ups (total reps) 50 Prisoner Squats 25 Lateral Burpees 50 Hollow Rocks =============
Complete 20-15-10-5 Reps For Each Movement Of:
Walking Lunges (per leg) Bottom 1/2 Burpee Broad Jump ===========
Complete 50-25-50-25 Reps For Each Movement Of:
Squat Mountain Climbers (each step = 1 rep) =============
20 Min AMRAP Of:
Squat x 3, 6, 9, 12, 15 then back down Push Ups x 2, 4, 6, 8, 10 then back down Recline Rows x 1, 2, 3, 4, 5 then back down
***Go up and down that ladder am many times as you can in 20 mins ***Do Squat x 3, then Push Up x 2, then Recline Row x 1, ect ===============
Complete A 1 Min AMRAP Of Each:
a) Bodyweight Squats b) Push Ups c) Recline Rows Or Strict Pull Ups d) Burpees
***NO REST between switching movements ***REST 1 min after you hit all 4 movements ***Repeat circuit 3 rounds total ==============
20 Min AMRAP Of:
Squat x 20 Push Ups x 20 Drop Lunge x 20 / Leg Recline Row x 20 Hip Extensions x 20 Burpee x 20
***Every time you start a new round, start with the NEXT movement down from the top of the list. So, with Round 1 you’ll start with squats, Round 2 you’ll start with push ups, then on Round 3 you’ll start with drop lunges, and so on down the list.
Aggressive Strength Training Resources
Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters of all walks of life.
Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results.
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