- 100 Days of Hell (Modified) -

- 100 DAYS OF HELL WEEK SPLIT:

GOALS:

Monday  MTB + Cardio + + 8m abs

1. Lose weight

Tuesday  HIIT + QMTB + Flexibility

2. Build up endurance

Wednesday  MTB + + 8m Abs

3. Build up cardio

Thursday  HIIT + QMTB + Flexibility

4. Build up strength

Friday  MTB + + 8m Abs

5. Increase speed

Saturday  MTB + Cardio + Flexibility

6. Increase flexibility

Sunday  Rest

7. Be a badass

GENERAL INFORMATION: Cardio

Flexibility

- 30-60 minutes total

- 20-30 minutes every day

- Jogging / Sprinting

http://www.youtube.com/wat ch?v=dGnOsNKH2Cs

- Biking / Jump Roping HIIT (Choose 1/day) 1)http://www.youtube.com/watch?v=c ZnsLVArIt8 2)http://www.youtube.com/watch?v=K Ft3iRT5ueg 3)http://www.youtube.com/watch?v=P n4p1E_5Uac

8m Abs

Quick MTB - 10-15 minutes total - 2-X sets - Fast reps per set - Pull-ups  10 - Pushups  20 - P. Squats  6

- Follow this video:

- 2 min rest between sets

http://www.youtube.com/wa tch?v=fg_PnXw4kxU

- 10s rest between exercises

Diet - TDEE - 500 calories per day - 100% clean real foods - Fit your macronutrient needs Rules Do not give up during this 100 days. Attempt every training session… GO HARD.

TEST

DAY - 1 MAX REPS:

MAX REPS GOAL (Perfect Form):

- Pushups 

- Pushups  70

- Pull-ups 

- Pull-ups  30

- Dips 

- Dips  50

- Handstand Pushups 

- Handstand Pushups  15

- Pistol Squats 

- Pistol Squats  15/15

- Leg Lifts 

- Leg Lifts  25

- L-Sit Hold 

- L-Sit Hold  60''

- Biking (Tabata) 

- Biking (Tabata)  30 sets

PERSONAL INFORMATION:

PERSONAL INFO GOAL/END:

- Weight 

- Weight 

- Height 

- Height  Same… lol

- Endurance 

- Endurance Brutal

- Body fat 

- Body fat  6-8%

- Chest (cm) 

- Chest (cm) 

- Arms (cm) 

- Arms (cm) 

- Forearms (cm) 

- Forearms (cm) 

- Core (cm) 

- Core (cm) 

- Legs (cm) 

- Legs (cm) 

QMTB

DAY - 2 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 3 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

QMTB

DAY - 4 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 5 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 6 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

- REST -

MTB

DAY - 8 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

QMTB

DAY - 9 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY 10- 10 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

QMTB

DAY - 11 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 12 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 13 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

- REST -

MTB

DAY - 15 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

QMTB

DAY - 16 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 17 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

QMTB

DAY - 18 WORKOUT DATE

- -

MTB 1-

Goal

WORKOUT SPECIFICS: WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 5-

15*

P. SQUATS

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 19 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

MTB

DAY - 20 WORKOUT DATE

WORKOUT SPECIFICS:

- -

MTB 1-

Goal

WORKOUT TIME 

Set 1

Set 2

Set 3

Set 4

TOTAL REPS 

Set 5

Set 6

TOTAL SETS 

Set 7

Set 8

Set 9

70

PUSHUPS 2-

25

PULL-UPS 3-

40

DIPS 4-

120''

HANDSTAND 5-

15*

P. SQUATS 6-

100*

LUNGES 1LEG RAISES 2KNEE RAISES 3-

30 +50 30''

L-SIT HOLD

PERSONAL NOTES:

Rest between sets: 2 minutes Rest between exercises: 10'' Weights: Ø

- REST -