Convict Conditioning Progress – Last Available

PR
Here a schedule of my Convict Conditioning progress – or “personal records” if you so want. I will maintain it on this static page, and I will post copies into my blog every month or so to see the progress (or lack thereof…). Other PR’s are on this page.

grey = not attempted (yet)
red = beginner rank
blue = intermediate rank (start moving on)
green = advanced rank (completely move on)

Push-Ups Squats Pull-Ups Leg-raises Bridges HSPU’s
1 Wall PU
3×50
13/Jun
Shoulderstand S
2×20
14/Jun  
Vertical P
3×40
13/Jun

Knee tucks
5×10
19/Jun 
Short B
3×50
3/Dec
Wall Head S
2 Incline PU
3×30
2/Dec
Jackknife S
2x2min
6/Dec 
Horizontal P
4×12
7/Dec
Flat knee R
3×20
3/Dec 
Straight B
5×10
19/Jun 
Crow S
practice
19/Jun 
3 Kneeling PU
3×30
7/Dec
Supported S Jackknife P Flat bent LR Angled B Wall HS
3x30s
19/Jun 
4 Half PU
3×15
12/Dec 
Half S Half PU Flat frog LR Head B Half HSPU
5 Full PU Full S
3×20
14/Jun 
Full PU Flat straight LR Half B HSPU
6 Close PU Close S Close PU Hanging knee R Full B Close HSPU
7 Uneven PU Uneven S Uneven PU Hanging bent LR WW B dwn Uneven HSPU
8 Half one-arm PU Half one-leg S Half one-arm PU Hanging frog R WW B up Half 1arm HSPU
9 Lever PU Assisted one-leg S Assisted one-arm PU Partial straight LR Closing B Lever HSPU
10 One-arm PU One-leg S One-arm Hanging straight LR S2S B One-arm HSPU

Standards

Sets x Reps Intermediate / Sets x Reps Progression

Current targets in black, grey exercises tbd

Push-Ups Squats Pull-Ups Leg-raises Bridges HSPU’s
1 Wall PU
2×25/3×50
Shoulderstand S
2×25/3×50
Vertical P
2×20/3×40
Knee tucks
2×25/3×40
Short B
2×25/3×50
Wall Head S
1m/2m
2 Incline PU
2×20/3×40
Jackknife S
2×20/3×40
Horizontal P
2×20/3×30
Flat knee R
2×20/3×35
Straight B
2×20/3×40
Crow S
30s/1min
3 Kneeling PU
2×15/3×30
Supported S
2×15/3×30 
Jackknife P
2×15/3×20 
Flat bent LR
2×15/3×30 
Angled B
2×15/3×30 
Wall HS
1m/2m
4 Half PU
2×12/2×25
Half S
2×35/2×50 
Half PU
2×11/2×15 
Flat frog LR
2×15/3×25 
Head B
2×15/3×25 
Half HSPU
2×10/2×20 
5 Full PU
2×10/2×20 
Full S
2×10/2×30
Full PU
2×8/2×10 
Flat straight LR
2×10/2×20 
Half B
2×15/2×20 
HSPU
2×10/2×15 
6 Close PU
2×10/2×20 
Close S
2×10/2×20 
Close PU
2×8/2×10 
Hanging knee R
2×10/2×15 
Full B
2×10/2×15
Close HSPU
2×9/2×12 
7 Uneven PU
2×10/2×20 
Uneven S
2×10/2×20 
Uneven PU
2×7/2×9 
Hanging bent LR
2×10/2×15 
WW B dwn
2×6/2×10 
Uneven HSPU
2×8/2×10 
8 Half one-arm PU
2×10/2×20 
Half one-leg S
2×10/2×20 
Half one-arm PU
2×6/2×8 
Hanging frog R
2×10/2×15 
WW B up
2×4/2×8 
Half 1arm HSPU
2×6/2×8 
9 Lever PU
2×10/2×20 
Assisted one-leg S
2×10/2×20 
Assisted 1arm PU
2×5/2×7 
Partial straight LR
2×10/2×15 
Closing B
2×3/2×6 
Lever HSPU
2×4/2×6 
10 One-arm PU
2×10/1×100 
One-leg S
2×10/2×50 
One-arm PU
2×3/2×6 
Hanging straight LR
2×10/3×30 
S2S B
2×3/2×10-30 
One-arm HSPU
2×2/1×5 
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2 thoughts on “Convict Conditioning Progress – Last Available

  1. Pingback: WOD’s The Plan – Convict Conditioning | Thor Falk

  2. Pingback: Convict Conditioning Progress – 2/Dec | Thor Falk

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