Bodyweight 100

ATP Field Guide #002

THE PREMISE

You don't need a gym. You don't need equipment. You don't need a membership.

You need your body, a few square feet of floor space, and the willingness to do hard things.

This guide gives you 4 weeks of bodyweight programming. Each week builds on the last. By the end, you'll have a foundation of strength and conditioning that most adults never achieve.

THE PRINCIPLES (MetFix Framework)

Mechanics before intensity. Learn the movement correctly first. Then do it consistently. Then add speed or difficulty. In that order. Always.

Intensity is the variable. The same movements done faster, with less rest, or with harder progressions produce dramatically different results. Intensity — not volume — is what drives adaptation.

Constantly varied. Your body adapts to what you repeatedly do. Change the stimulus regularly to keep making progress.

THE MOVEMENTS

Squat: Feet shoulder-width, toes slightly out. Sit back and down until thighs are below parallel. Chest up, knees track toes, weight in heels. Stand fully at the top.

Push-Up: Hands slightly wider than shoulders. Body forms a straight line from head to heels. Chest touches floor. Full lockout at top. No sagging hips.

Pull-Up: Dead hang start. Pull until chin clears bar. Lower fully. Scale: ring rows, inverted rows under a table, or jumping pull-ups.

Burpee: Stand, drop to push-up position, chest to floor, push up, jump feet to hands, jump and clap overhead. One fluid movement.

Lunge: Step forward, lower back knee to floor, return to standing. Keep torso upright, front knee over ankle.

Hollow Body Hold: Lie on back, press lower back into floor, raise arms overhead and legs straight off floor. Hold. This is the foundation of all gymnastics strength.

WEEK 1 — FOUNDATION

Day 1: 3 rounds: 20 air squats, 15 push-ups, 20 sit-ups, 10 burpees. Record time.

Day 2: AMRAP 12 min: 5 pull-ups, 10 push-ups, 15 air squats. Record rounds.

Day 3: 5 rounds: 10 jump squats, 10 reverse lunges each leg, 45 sec wall sit.

Day 4: For time: 50 push-ups, 30 dips (chair), 20 pike push-ups.

Day 5: Tabata (20 sec on / 10 sec off, 8 rounds each): burpees, mountain climbers.

Day 6: Skill work: hollow body holds, handstand practice, pistol squat progressions.

Day 7: Active recovery: 20 min walk, mobility, box breathing.

WEEK 2 — BUILD

Day 1: 5 rounds: 15 air squats, 12 push-ups, 15 sit-ups, 8 burpees. Beat Week 1 time.

Day 2: AMRAP 15 min: 5 pull-ups, 10 push-ups, 15 air squats. Beat Week 1 rounds.

Day 3: 4 rounds: 15 jump squats, 12 reverse lunges each leg, 60 sec wall sit, 20 calf raises.

Day 4: For time: 75 push-ups, 40 dips, 25 pike push-ups, 15 diamond push-ups.

Day 5: Tabata: jump squats, high knees, burpees, mountain climbers.

Day 6: Skill work: L-sit progressions, handstand holds, pistol squat practice.

Day 7: Active recovery.

WEEK 3 — INTENSITY

Day 1: 7 rounds: 15 air squats, 10 push-ups, 15 sit-ups, 8 burpees. Record time.

Day 2: AMRAP 20 min: 5 pull-ups, 10 push-ups, 15 air squats. This is a classic benchmark workout.

Day 3: 5 rounds: 20 jump squats, 15 reverse lunges each leg, 75 sec wall sit.

Day 4: For time: 100 push-ups (break as needed), 50 dips, 30 pike push-ups.

Day 5: 5 rounds: 10 burpees, 20 mountain climbers, 15 jump squats, 10 push-ups. Rest 90 sec between rounds.

Day 6: Skill work + max effort: max pull-ups in one set, max push-ups in one set, max air squats in 2 min.

Day 7: Active recovery.

WEEK 4 — TEST

Day 1: Repeat Day 1 Week 1 workout. Compare your time.

Day 2: Repeat Day 2 Week 1 AMRAP. Compare your rounds.

Day 3: Max effort: 1 mile run for time (or 400m sprint x 4 with 2 min rest).

Day 4: Max push-up test: how many can you do unbroken? Max pull-up test: how many can you do unbroken?

Day 5: 20 min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats. Record score.

Day 6: Rest.

Day 7: Rest.

SCALING GUIDE

Can't do pull-ups? Do inverted rows: place a broomstick across two chairs, lie underneath, pull chest to bar.

Push-ups too hard? Start from knees. Work toward full push-ups over time.

Burpees too hard? Step out instead of jumping. Remove the jump at the top.

Everything is too easy? Add a weight vest, increase reps by 25%, or reduce rest time.

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