Bodyweight On-Ramp is one of BTWB’s new “Varied Not Random” training programs, devised and led by two of the most experienced CrossFit coaches in the world: Pat Sherwood and Adrian Bozman. Covering 24 focused training sessions across 8 weeks, this program is centered on helping athletes of any skill level to improve their bodyweight movements, from basic air squats and pull-ups straight through to more complex workouts.
Each week of the program includes 3 different workouts and a video from Pat & Boz discussing a specific theme related to both physical and mental fitness. By the end of the 8 weeks, a total of 18 different bodyweight training movements will be covered; all of them paired with a link to a demonstration video to help you along.
AM I READY?
This program is ideal for someone with a basic understanding of bodyweight movements, but who has not been active recently and is looking to slowly get back into working out. If you are completely unfamiliar with bodyweight movements, demonstration videos are provided for all of the movements to guide you through.
3 minutes of jogging (slightly increase pace each minute) then…
4 rounds of:
10m of high knees
10m of butt kicks
6 lateral lunge (3 per side)
100m Run (moderate)
5 hollow rocks or sit-ups
7 rounds for time of:
Shuttle Run, 4x 25 m
*Sit-ups = no AbMat, feet unanchored
*Intensity will be dictated by how fast you run