We like to bring back the Body Weight Warm Up a couple of times a year. Focus on quality of movement not just getting it done as fast as possible. This is your chance to get some forced volume training and teach your body some better movement patterns, make the most of it.

The Plan

2-3 Rounds of:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats

So why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no any rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to get a decent number of reps done, while not taking you all the way to failure.  Thus, each round of 30 seconds, you should be doing a number of reps (10-15 would be great), but not using the entire 30 seconds or doing rep after rep until you fail.  Try to use 20-25 seconds for work and then 5ish seconds to transition to the next movement.  You shouldn’t be completely fatigued after 3 rounds, just sufficiently warm.

Next, how to keep the warm-up from getting boring: There are different Levels to the warm-up that you progress on throughout the week.  The levels are described below:

  1. 5 Strict Pullups, 10 Hand-Release Pushups, 10 Abmat Situps, 15 Air Squats
  2. 10 Kipping Pullups, 7 Dive Bomber Push Ups, 5 Toes-to-Bar, 15 Jumping Squats
  3. 7 Kipping Chest-to-Bar Pullups, 7 Ring Dips, 7 Weighted Situps, 10 Squat Tuck Jumps
  4. 3 Muscle-Ups, 5 HSPU, 10 sec. Hollow Rock, 20 Air Squats

If you are able to complete the prescribed number of reps on a level for each of round of 30 seconds, you are able to advance to the next level for your next warmup.  However, each week, you have to reset to Level 1 and start over on the progression. 

Now, what about if you are on a band for pullups, or still working negatives for pushups??  Well, if you are able to get 7 pullups each round on your band of choice, then it is time to move to a lighter band.  Additionally, if you are still working negatives for pushups, you are going to work to 10 consecutive hand-release negatives each round before switching to regular hand-release pushups.  Thus, athletes still working on getting pullups and pushups get more exposure to the movements that will have the best benefits, while more advanced athletes get exposure to a larger variety of movements. By resetting every week, you will get exposure to a wider variety of movements every week.  Additionally, by resetting every week, you can see your progress in more definable terms.

Finally, by doing a similar warmup, you will be able to gauge how you are feeling for the day… if you normally do 10 pullups every round, and only get 7 today, it is a pretty good indication that your shoulders are a bit smoked and shouldn’t be pushed too hard.

So, in conclusion, how the bodyweight warmup should work:

  • Meant to be a warm-up, so don’t wear yourself out
  • No rest between movements
  • Don’t go to failure
  • Aim for 10-15 reps of each movement
  • Scale up a movement if you are able to achieve the prescribed number of reps at a level
  • Reset each week to Level 1


“Girl Mash Up”
5 Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Swings 24/16kg – 12 Pull Ups – 400m Run
75 Wallballs 20/14# to 10’
400m Run – 12 Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Pull Ups

“Girl Mash Up”
5 Jumping Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Russian Swings 24/16kg – 12 Jumping Pull Ups – 400m Run
75 Wallballs 20/14# to 9’
400m Run – 12 Jumping Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Jumping Pull Ups

Compare to Aug 17


Your hands may have had a few days off during the holiday season, look after them as you get back into the gym.

How to Take Care of Your Hands

If you lift weights or do a lot of pullups, your hands are going to rip at some point. This not only hurts (the initial hot shower has brought many a tough athlete to tears), but more importantly it limits your ability to train while you heal.