NINJA 7

CIRCUIT 1-

Push-ups max reps (on fingertips, wide feet)

1:00min Russian Twist (20lb or more)

Push-ups max reps (Diamonds, ankles crossed)

1:00min Plyo Lunges

2 ROUNDS for TOTAL TIME

CIRCUIT 2-

Pistol Squats 5/leg

Burpees 10 reps (NO push-up)

Chin Hold (AsLongAsYouCan, pull chin over bar and hold)

AS MANY ROUNDS UNTIL, CHIN HOLD TIME ACCUMULATES TO 3 MINUTES

CIRCUIT 3-

20 Bench Sit-ups

10/side One-arm row (HEAVY)

10 Skullcrushers (HEAVY)

3 ROUNDS SLOW AND CONTROLLED (no timer, lots of rest)

NINJA 6

CIRCUIT 1-

Deadlift for max reps (100% bodyweight).

Box Jumps for 10 reps

Wide Grip Pull-ups for 10 reps

100 jump rope unders. (If you can perform double-unders, only 50 reps)

5 ROUNDS for TOTAL TIME

CIRCUIT 2-

10 Hand Stand push-ups

10 Pike sit-ups

1 Minute Plank

4 ROUNDS for TOTAL TIME

WEEK 5

5/5 Hanging Wipers, and then STRAIGHT into MAX REPS pull-ups
1 minute jump rope.
5 ROUNDS for total time. (Rest if you need to, but the timer KEEPS GOING!!)

5 MINTUE REST

20 Dumbbell Hang Squat Cleans (25lb's or more), STRAIGHT into MAX REPS push-ups
1 minute Russian Twist w/bounce
1 minute plank hold (forearms)
4 ROUNDS

4 MINUTE REST

30 Sit-ups, STRAIGHT into MAX REPS leg raises.
3 ROUNDS

WEEK FOUR

30 Box Jumps

30 Thrusters

30 Single-leg Deadlifts (fifteen per side)

30 T-Plank Push-ups (fifteen per side)

30 Toe-to-Bars

(Exercise explanations are on my Youtube channel below.)

FULLY TIMED ROUTINE! Start the stopwatch right before the first box jump. Stop the stopwatch right after the LAST Toe-to-Bar. You’re “score” will be the total time it takes you to finish ALL EXERCISES AND REPS. If you need to rest in the middle that’s fine, but the timer keeps going!!

Second routine for the week:

Decrease all reps to 15 reps per exercise. Complete three sets. Only rest after each set. No rest between exercises.