Convict Conditioning

Pushup

Exercise Beginner Standard Intermediate Standard Progression Standard
Wall Pushups 10 25/25 50/50/50
Incline Pushups 10 20/20 40/40/40
Kneeling Pushups 10 15/15 30/30/30
Half Pushups 8 12/12 25/25
Full Pushups 5 10/10 20/20
Close Pushups 5 10/10 20/20
Uneven Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
1/2 One-Arm Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
Lever Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
One-Arm Pushups 5 (both sides) 10/10 (both sides) ELITE: 100 (both sides)

Squat

Exercise Beginner Standard Intermediate Standard Progression Standard
Shoulderstand Squats 10 25/25 50/50/50
Jackknife Squats 10 20/20 40/40/40
Supported Squats 10 15/15 30/30/30
Half Squats 8 35/35 50/50
Full Squats 5 10/10 30/30
Close Squats 5 10/10 20/20
Uneven Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
1/2 One-Leg Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
Assisted One-Leg Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
One-Leg Squats 5 (both sides) 10/10 (both sides) ELITE: 50/50 (both sides)

Pullup

Exercise Beginner Standard Intermediate Standard Progression Standard
Vertical Pulls 10 20/20 40/40/40
Horizontal Pulls 10 20/20 30/30/30
Jackknife Pulls 10 15/15 20/20/20
Half Pullups 8 11/11 15/15
Full Pullups 5 8/8 10/10
Close Pullups 5 8/8 10/10
Uneven Pullups 5 (both sides) 7/7 (both sides) 9/9 (both sides)
1/2 One-Arm Pullups 4 (both sides) 6/6 (both sides) 8/8 (both sides)
Assisted One-Arm Pullups 3 (both sides) 5/5 (both sides) 7/7 (both sides)
One-Arm Pullups 1 (both sides) 3/3 (both sides) ELITE: 6/6 (both sides)

Leg Raise

Exercise Beginner Standard Intermediate Standard Progression Standard
Knee Tucks 10 25/25 40/40/40
Flat Knee Raises 10 20/20 35/35/35
Flat Bent Leg Raises 10 15/15 30/30/30
Flat Frog Raises 8 15/15 25/25/25
Flat Straight Leg Raises 5 10/10 20/20
Hanging Knee Raises 5 10/10 15/15
Hanging Bent Leg Raises 5 10/10 15/15
Hanging Frog Raises 5 10/10 15/15
Partial Straight Leg Raises 5 10/10 15/15 (both sides)
Hanging Straight Leg Raises 5 10/10 ELITE: 30/30