I was trying to get something that was versatile and simple for a format to make use of the time I have and can be modified for the focus and effort I have for the session.
Right now I’m clear to do squats, reverse lunges for lower bodyweight exercises. Upper body isn’t limited. I have access to my assault bike and it’s been handy to get my heart rate up.
The template basically came from trying to modify the Murph workout to what I could do. Murph begins and ends with a 1mile run and then 100 pull-ups, 200 pushups, 300 squats In between. All is done with a 20lb vest.
I use the assault bike to bookend the bodyweight movements. In between I use the rep scheme I have for the movements I need. If I want to up my fitness with the assault bike I’ll increase the times or sprinkle it in during the bodyweight stuff. Today I had about 20min to do some work, so I did the following:
2min Assault Bike right into 10 minutes of:
A1 15 squats | B1 16 reverse lunges
A2 10 pushups | B210 pushups.
A3 5 ring pull-ups | B3 ring pull-ups
I’d alternate between the A and B sets.
End with 3min Assault Bike.
Finished with a 4 minute active hang off my reverse hyper.
The bodyweight stuff you can plug in for what you want. You could do dips, inverted rows, single leg squats, lunges, etc. if you’re repeating the format several times a week like I am I’d mix the movements up to keep it different and not overwork your pushups.
Old wrestlers would do stuff like this but with Matt exercises and man carries. Be hard to kill and stack sats.
Lat51Training / Lat51_Training
npub1js…afdtj
2025-08-13 01:49:21 UTC
Author Public Key
npub1jstpzth68nwqvag4dextdtjxktx22xtnqewxr09uqqk2n8jaeheq5afdtjSeen on
wss://relay.damus.ioPublished at
2025-08-13 01:49:21 UTCEvent JSON
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"content": "I was trying to get something that was versatile and simple for a format to make use of the time I have and can be modified for the focus and effort I have for the session. \n\nRight now I’m clear to do squats, reverse lunges for lower bodyweight exercises. Upper body isn’t limited. I have access to my assault bike and it’s been handy to get my heart rate up. \n\nThe template basically came from trying to modify the Murph workout to what I could do. Murph begins and ends with a 1mile run and then 100 pull-ups, 200 pushups, 300 squats In between. All is done with a 20lb vest. \n\nI use the assault bike to bookend the bodyweight movements. In between I use the rep scheme I have for the movements I need. If I want to up my fitness with the assault bike I’ll increase the times or sprinkle it in during the bodyweight stuff. Today I had about 20min to do some work, so I did the following:\n\n2min Assault Bike right into 10 minutes of:\nA1 15 squats | B1 16 reverse lunges \nA2 10 pushups | B210 pushups. \nA3 5 ring pull-ups | B3 ring pull-ups \nI’d alternate between the A and B sets. \n\nEnd with 3min Assault Bike. \n\nFinished with a 4 minute active hang off my reverse hyper. \n\nThe bodyweight stuff you can plug in for what you want. You could do dips, inverted rows, single leg squats, lunges, etc. if you’re repeating the format several times a week like I am I’d mix the movements up to keep it different and not overwork your pushups. \n\nOld wrestlers would do stuff like this but with Matt exercises and man carries. Be hard to kill and stack sats. \n\n",
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