2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/28/2026

2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/28/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

1 - Pull Ups/Fingertips/Grip/Handstand Push-Ups - 06/27/2026

 1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 06/27/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1 x 10
• Next Session
• 1 x 20
• Fingertips
• Wall Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change
• Grip
• Bar Hang
• 1 x 10 sec
• Next Sessions
• 1 x 20 sec
• Handstand Push-Ups
• Wall Handstand
• 1 x 30 sec
• Next Session
• 1 x 40 sec

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

Convict Conditioning

Hard Time

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

3. I will not be utilizing this book because I'm not a big believer in explosive movements.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....
2. I will not be including this book because I don't believe in tricks or calisthenic feats of strength.

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 30 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel. Definitely try your best to reach the standards but if you feel like wheels are spinning, just move on.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter Hard Time

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic Hard Time program from the Convict Conditioning Super FAQ. It involves using the basic six movements of Convict Conditioning plus a horizontal pull : push-ups, squats, leg raises, chin ups, handstands, bridging and horizontal pulls. Along with these seven movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and some animal movements/crawling.

Now, I am only beginning with the hard time program because I am experienced in physical culture and calisthenics. If I was a beginner or new, I for sure would start with New Blood. Paul Wade encourages all of us to use common sense on where to start. When coming out with a program for mass production, not all contingencies can be addressed. Use your head!

Hard Time

• Day 1

• Pull Ups

• Fingertip Push ups

• Grip Work

• Handstand Push-Ups

• Day 2

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

• Day 3

• Bridges

• Leg Raises

• Squats

• Day 4

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

• Day 5

• Push-Ups

• Horizontal Pulls

• Fingertip Push-Ups

• Grip

• Day 6
• Trifecta
• 5 Minute Squat Hold
• Passive Bar Hang

• Day 7

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.  Also, if you're overweight that will matter a lot when it comes to calisthenics.  Work on the steps you can do and drop the weight while doing it.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Jackknife Squats (Step 2)
• Bridges
• Short Bridge (Step 1)
• Handstand Push-Ups
• Wall Handstand (Step 3)
• Horizontal Pull-Ups
• Sternum Height

• Fingertip Pushups
• Wall Fingertip Pushups (Step 1)
• Grip
• Bar Hang (Step 2)

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank You to Paul Wade

Change in Programming

 Change in Programming

I am sort of 'regressing' in my program progression.  Instead of continuing on my monastic diet of kettlebell slow strength (turkish get ups and deadlifts), I am dropping back to build a broad foundation of calisthenics using Convict Conditioning.

I just really want to follow a more structured routine that still adheres to my longevity and strength principles.  I also feel that I need to build some broader qualities before I delve back into a simple program like kettlebell slow strength.

I've always been strong at lifting objects and that will never change regardless of which program I choose.  The lessons in tension/relaxation, bracing, breathing and leverage/technique makes me as strong as I ever need to be for lifting.  Chances are I'm stronger than your friend that goes to the gym daily because my strength reserves are deep, tendons are like steel and my stabilizers are freakishly strong.  These hard fought gains and lessons never leave.

One thing I haven't been all that great in is calisthenics because they're immensely difficult and I've always had lots of kettlebells available.  Sure, over the years I've been able to hang from one arm from a folded over towel, strict wrist assisted one arm chin ups and full finger-tip push-ups.  These are highly specific feats of strength but I've admittedly neglected the calisthenics basics.  That changes with me tackling Convict Conditioning.

Thank you for reading.

9 - Kettlebell Slow Strength - 06/20/2026

9 - Kettlebell Slow Strength - 06/20/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

Supplement and Pre-Dinner Addition

 Supplement and Pre-Dinner Addition

I have recently made the decision to incorporate some supplements into my routine.  I've gone back and forth with supplements over the years but I feel adding some shouldn't be a problem.  I'll list the ones I am adding with my reasoning :

• Multivitamin
• I feel this is a nice insurance policy and simply can't hurt.
• Fish Oil
• I very rarely eat fish and I've heard fish oil being repeated in many circles as having health benefits.  It just simply seems like a great thing to take for joint health and reduced inflammation.
• Creatine
• Creatine is a well researched supplement that has great physiological and cognitive health benefits.  It seems like a no brainer with how much research and anecdotal evidence is backing it up.
• Vitamin D and K
• I spend a massive amount of time indoors and very rarely am in the sun for long periods of time.  Although I probably should get more outdoor time and every year I tell myself I will lol.  I think it would be wise to take some and the vitamin k helps the vitamin D actually get into the bones.
• Probiotic
• You can't utilize what you can't absorb.  I think gut health is very important and a quality probiotic is a simple way to shore up your gut biome.
• Whey Protein Isolate
• I think receiving some quality protein prior to dinner/post workout is a simple way to get the essential amino acids.  Also because I eat one meal a day, I can be pretty low on protein sometimes.

All of the above may look rather confusing but it really isn't.  Prior to me eating dinner (generally post workout or whenever I get home from work) I'll have a whey protein shake with 5g of creatine, a piece of fruit and then all the vitamins.  It's a simple one and done.

8 - Kettlebell Slow Strength - 06/17/2026

8 - Kettlebell Slow Strength - 06/17/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

7 - Kettlebell Slow Strength - 06/10/2026

7 - Kettlebell Slow Strength - 06/10/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

6 - Kettlebell Slow Strength - 06/05/2026

6 - Kettlebell Slow Strength - 06/05/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

5 - Kettlebell Slow Strength - 06/03/2026

5 - Kettlebell Slow Strength - 06/03/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

Post Workout Flexibility Addition

 

Post Workout Flexibility Addition

Many people who read this log know that I'm prone to overcomplicating routines and adding too much.  In the beginning I was trying to keep my plan as simple as possible with a press and a pull.  I do some joint circling and basic body movement then hit my workout.  My issue is that I'm feeling like something key is missing.  I've made the calculated decision to add three active flexibility movements post workout.

They will be the : 

• Seated Twist (20 second Holds) (Various Regressions/Progressions)
• This just simply feels great for my back, traps, shoulders and twisting is pretty neglected in most people's training.  It just feels fantastic and over time I'll work to a more advanced twist but I just do what feels right on the day.
• 5 Minute Squat Hold with Some Prying/Shifting.
• I think squatting is a fundamental human movement and I don't feel as great when I don't do it.  Just adding in a simple 5 Minute hold does wonders for the hips, feet and knees.  I also stand up after sitting in the squat for 5 minutes which low-key never gets any easier.
• Passive Bar Hang
• While I hang every morning before work, I think I could get some additional benefit from hanging (not from my neck) but from my hands!  It helps decompress the spine and just feels great for me.   I'll also be relaxing and engaging my body to get more of an effect. On another note I've also spent years doing active bar hangs from one arm, towels and fat gripz.  It's such a fantastic addition to so many routines.

These key stretches I think will scratch the itch that something is missing.  

Thank you for reading!