BOF WEEK 4

Written by Paul Warrior

SWOLY GRAIL
BAPTISM OF FIRE
OVERVIEW
When all else is stripped away we still
have ourselves.
‘Baptism of Fire’ is a body-weight only
program that considers progressive and
practical training strategies to improve
control, gymnastics and dynamic
movement alongside specific energy
system workouts to continue personal and
physical development.
The idea being that even in times of less,
in ourselves, we still have more than
enough to progress.
Together,
Paul Warrior
www.builtupnorth.com
www.bulldoggear.eu

WEEK 1

01
AEROBIC WORK
A - WORKOUT
AMRAP 4
20 Mountain Climbers
16 Jumping AirSquats
12 Push-ups
Rest 2:00 x 3 Sets

02
AEROBIC EFFORT
A - WORKOUT
For Time:
1 Mile Run
77 DeckSquat to Burpee
1 Mile Run

03
MECHANICS
A - MOVEMENT
5 Sets of:
12 Handstand plate step-ups
6 Push-up to Dip Shoot-throughs
Rest 2:00 between sets
B - GYMNASTICS
3 Sets:
20 seconds Frog Hold
4 Tempo Pike Push-ups
Rest 2:00 between sets
C - FLOW
3 Flows of:
Child Pose, into
Plank, into
Cobra, into
Down Dog
Come to full stand after down dog and take 3
deep breaths.

04
INTERVAL WEIGHT TRAINING
A - PHASE 1
10 Tempo Squats*
For Time:
400m Run MAX EFFORT
Rest 4:00, Repeat x 3 Rounds
B - PHASE 2
10 Handstand Push-ups
2:00 AMRAP
- 20 Jumping Lunges
- 10 Down-ups
Rest 4:00, Repeat x 3 Rounds
C - PHASE 3
For Quality:
3:00 Wallsit

05
ACCUMULATION
A - WORKOUT
200m Run
10 Sit-ups
10 Push-ups
200m Run
20 Sit-ups
20 Push-ups
200m Run
30 Sit-ups
30 Push-ups
200m Run
40 Sit-ups
40 Push-ups
200m Run
50 Sit-ups
50 Push-ups

WEEK 2

01
AEROBIC EFFORT
A - WORKOUT
For Time:
1 Mile Run
100 Handstand Push-ups
200 Lunges
300 Sit-ups
1 Mile Run

02
ANAEROBIC EFFORT
A - MOBILITY
3 Sets of:
30/30s Seated Chair Pose
10 Reverse Lunges
5 Inch Worms
B - ANAEROBIC EFFORT
AMRAP 12
1 Deck Squat Burpee
6 Push-ups
12 AirSquats
2 Deck Squat Burpees
6 Push-ups
12 AirSquats
3 Deck Squat Burpees
6 Push-ups
12 AirSq........
And so on. Adding 1 x DeckSquat to Burpee
each and every round.

03
MECHANICS
A - MOVEMENT
5 Sets of:
5m Ape Walk
5m Spider Crawl
5m Duck Walk
Rest 2:00 between sets
B - MIDLINE
30-20-10
Wall-Sit Knee Raises
Plank Shoulder Taps
Down Dog Toe Taps
C - FLOW
3 Flows of:
Cat Cow Stretch x 6
Samson (left leg), into
Plank, into
Samson (right leg), into
Child Pose

04
BODYWEIGHT GVT +
A - SQUATS
25m Leopard Crawl
25 AirSquats
200m Run For Time
Rest 1:00 x 10 Rounds
B - GYMNASTICS
10-9-8-7-6-5-4-3-2-1
Pike Push-ups
V-Sit-ups
This looks like,
10 Pike Push-ups
10 V-Sit-ups
9 Pike Push-ups
9 V-Sit-ups
8.... and so on

05
AEROBIC EFFORT
A - WORKOUT
5 Rounds for time:
400m Run
32 Mountain Climbers
18 Burpees

WEEK 3

01
AEROBIC POWER
A - WORKOUT
AMRAP 5
400m Run (Buy in)
Then AMRAP
- 21 Chair Dips
- 15 Down-ups
- 9 Handstand Push-ups
Rest 3:00 x 2 Sets

02
AEROBIC EFFORT
A - WORKOUT
For Time:
50-40-30-20-10
Reverse Sit-ups
Reverse Lunges
10-20-30-40-50
Sit-ups
Lunges
NOTE: This is one workout. When you finish the
10 Reverse Lunges start the 10 sit-ups.

03
MECHANICS
A - MOVEMENT
5 Sets of:
10 Low to High Planks
5 Russian Push-ups
10 Hollow Rock
5 V-Sit-ups
Rest 1:00 between sets
B - GYMNASTICS
5 Sets:
15 second Frog Hold
20 Pike Compressions
Rest 1:00 between sets
C - FLOW
3 Flows of:
Child Pose, Right Leg Mountain Climber
into Samson stretch
Child Pose, Left Leg Mountain Climber
into Samson stretch
Child Pose, into Plank, into Down-Dog

04
INTERVAL WEIGHT TRAINING
A - PHASE 1
10 Tempo Squats
For Time:
10 Down-ups + 400m Run MAX EFFORT
Rest 3:00, Repeat x 3 Rounds
B - PHASE 2
10 Handstand Push-ups
3:00 AMRAP
- 20 Jumping Lunges
- 15 Clapping Push-ups
- 10 Burpee Tuck Jumps
Rest 3:00, Repeat x 3 Rounds
C - PHASE 3
For Quality:
100 Flutter Kicks

05
ACCUMULATION
A - WORKOUT
2 x 5m Shuttles
Rest 60 seconds
4 x 5m Shuttles
Rest 60 seconds
6 x 5m Shuttles
Rest 60 seconds
8 x 5m Shuttles
Rest 60 seconds
10 x 5m Shuttles
Rest 60 seconds
12 x 5m Shuttles
Rest 60 seconds
16 x 5m Shuttles

WEEK 4

01
AEROBIC EFFORT
A - WORKOUT
3 Rounds for Time:
800m Run
42 Jumping Squats
42 Push-ups
42 Sit-ups

02
ANAEROBIC WORK
A - MOBILITY
3 Sets of:
30/30s Pigeon Stretch
10 Wide Lunges
10 Sumo Squats
B - ANAEROBIC WORK
1:00 on 1:00 off
Complete
77 DeckSquat Burpees
This looks like as many reps in 1:00 as possible.
Rest 1:00 then attack the next round.
C - MIDLINE
3:00 FLR on knuckles
Every time you break. Stop the clock.

03
MECHANICS
A - MOVEMENT
5 Sets of:
5m Ape Walk
5m Bear Crawl
5m Frog Hop
Rest 2:00 between sets
B - MIDLINE
20-18-16-14-12-10-8-6-4-2
Down Dog Toe Taps
Child Pose to Lunge
Air Squats
C - FLOW
3 Flows of:
5 Inch Worms
1 press-ups first worm
2 press-ups second worm
Add 1 rep each time.
Rest 2:00 and repeat all 5 x 3 sets.

04
BODYWEIGHT GVT +
A - UPPER
25ft Walking Samson lunge
5 Handstand Push-ups
10 Push-ups
Rest 1:00 x 10 Rounds
B - GYMNASTICS
AMRAP 10
20 Pike Compressions
20 Chair Dips
20 Tuck Crunches
20 Pistols

05
AEROBIC EFFORT
A - WORKOUT
FOR TIME
5K Run
EVERY 2:00 that elapses
DEATH BY BURPEES
This looks like
0:00 - 2:00 - Run Hard
2:00 Drop and do 1 burpee and
continue to run.
4:00 2 Burpees
6:00 3 Burpees
and so on. Adding an extra burpee every 2:00
until you complete the 5k or fail to complete the
burpees in under 2:00.

Jeremiah 20:11
Written by Paul Warrior
Photography by Ryan Edy
Graphics by Game of Pricks
Support and issue from Built up North
and alongside our friends Bulldog Gear
Dedicated as always to Thorn
Copyright © 2020 Warrior Industries. All rights reserved. No
part of this publication may be reproduced or transmitted in any
manner without the prior written permission of the copyright
owner - Warrior Industries.