Day 8/360: Wolf Brigade Subversive Fitness

Greg Walsh


Rochester, New York, United States

Strength and Conditioning

My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.


I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here, and here, they will be continuously updated as we go along. 


If you haven't done so already, please read the Standards and Practices document here first and then begin. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.

Positional and mechanical improvement:


Phase 1- bodyweight movement:

Beginner/ Intermediate: Pull-uppush-updip, squat, lunge, hollow body position
Advanced: Pull-up + variation, push-up + variation, ring diphollow rockV-up/ V-up + hold


Push-up: Advanced suggestions include plyometricHindurings.
Pull-up: Advanced suggestions include weighted, L-pull-upchest-to-bar, negative. No kip, no butterfly.


Phase 2: “Wolf Brigade Originals”

Elevator sit-upband crawl360 sit-up


With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.




30 Elevator sit-up @ minimum 1/4 BW


Position considered, goal is completion of 30 reps using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.


And then, as many rounds as possible in 4 minutes of:

Bodyweight row (Use any grip/ implement you choose)


Regardless of scaling needs, insist on full range of motion in all reps.
3 + 2 + 1 = 1 round.


And finally, “Time under tension”:

Max-duration one-arm plank hold (Organized top of push-up)


Brace and/ or balance as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.



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