Yearlong (Ph X-B, Variations)
WORKOUT I
Workout I, Week 2
Increase the total number of reps on the weighted dip to 60
Increase the total number of reps on the situp to 130
Perform 2 sets of the Tabata
Workout I, Week 3
Increase the total number of reps on the weighted dip to 70
Increase the total number of reps on the situp to 150
Workout I, Week 4
Skip the front squat
Perform 3 sets of the Tabata
WORKOUT II
Workout II, Week 2
Perform 4 sets of the walking lunge
Perform 4 sets of the medicine-ball pushup
Increase the total number of reps on the rainbow to 120
Workout II, Week 3
Increase the reps on the walking lunge to 12–15
Increase the total number of reps on the rainbow to 130
Workout II, Week 4
Skip the overhead press
Perform 3 sets of the Tabata
WORKOUT III
Workout III, Week 2
Increase the total number of reps on the weighted pullup to 60
Perform 4 sets of the renegade row
Perform 4 sets of the dumbbell floor sweeper
Complete 2 sets of the Tabata
Workout III, Week 3
Increase the total number of reps on the weighted pullup to 70
Workout III, Week 4
Skip the rack pull
Perform 3 sets of the Tabata
