40 Day Program after Dan John & Pavel


The 40-day program feels like the right thing to do at the moment.

Here the prescription:

  1. Same program for 40 (at least: 20) workouts
  2. Focus on five exercises (squat should be in warm-up)
    1. Large posterior chain (eg deadlift)
    2. Upper body push (eg bench, military, push-up)
    3. Upper body pull (eg pull-up, row, curl)
    4. Full body explosive (eg KB snatch, KB swing)
    5. Anterior chain / abs (eg abs wheel, leg raises)
  3. 2×5 for grinds (abs: 1×5); 1×20-50 explosive
  4. Usually go light, only heavy when it is natural
  5. Perfect technique, no emotions

Dan uses the following exercises:

  1. Thick bar deadlift
  2. Incline bench press
  3. Heavy biceps curls
  4. Kettlebell swings
  5. Abs wheel

My problem: I only have kettlebells 20 & 24kg, some stones (real one’s, no good gradation), rings, a ridge, a tree branch, a kid’s scooter (for abs wheels), a TRX, some grass and a terrace. So I could do any of the following

  1. Stone deadlift (limited number of different weights only)
  2. Goblet squat (with stone, or kettlebell)
  3. Push-up variations
  4. Pull-ups
  5. Leg-raise variations
  6. One-arm (or assymmetric) floor press
  7. Turkish get-ups (but what if it is raining?)
  8. Kettlebell presses
  9. Kettlebell snatches
  10. Kettlebell swings

Gotta think… My current view is the following: (UPDATED)

  1. Pull-ups (variations!) will certainly be part of it – PULL
  2. Kettlebell swings will certainly be part of it – HINGE
  3. Stone deadlift vs goblet squat (vs snatch)? -> donno – SQUAT? SQUAT
  4. Push-up or military press? -> probably mil because I want to conquer the 24kg – PUSH
  5. Leg raises or abs rollout with kiddie scooter or TGU? -> TGU (unless raining…)
  6. TGU in warm-upĀ Stone deadlift in warmup
  7. Loaded carry – CARRY

UPDATE: Dan’s five basic movements are the following – shouldnt the five-a-day not be those?

  • Push OK
  • Pull OK
  • Hinge OK
  • Squat OK
  • Loaded Carry OK
  • Add: Anterior chain OK

From Dan’s site:

I used the box squat, bench press and pull-ups as my strength exercises, with kettlebell swings and Turkish get-ups for my respective explosive and ab exercises.

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6 thoughts on “40 Day Program after Dan John & Pavel

  1. Pingback: WOD’s the plan – Five-a-day for 21days | Thor Falk

  2. Pingback: WOD’s the plan – Five-a-day for 21days « Thor's WODs

  3. Pingback: Five-a-Day – Dan John’s 40-day-program – five days in | Thor Falk

  4. I’m more than happy to find this page. I wanted to thank you for your time for this wonderful read!! I definitely savored every little bit of it and i also have you saved to fav to look at new information on your website.

  5. Wow that was strange. I just wrote an very long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again.
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