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

AOS Elevation II

This workout comes from Art of Strength’s Kettlebell Clinic DVD (links are non-affiliate). The instructional part of the DVD is great, and the workouts on it are follow along with variable rest breaks. This is one my favorite instructional kettlebell DVDs.

Round Exercise Reps
Round 1
Dead Swing 5
Sumo Deadlift 4
Swings 10
Round 2
Get Up Sit-Up 5
Chest Press to Half Get Up 5
Russian Twist 20
Round 3
Dead Clean & Press Ladder 1, 2, 3
High Pull + Snatch 5
Dead Snatch 3
Round 4
Wave Squat 5
Single KB Squat 5
One Leg Dead Lift 5