TeppoLOW TECH HIGH IMPACT
This 10-Week series of bodyweight-only workouts are structured to progressively challenge your fitness while allowing for adequate recovery and ensuring variety and balance in the types of workouts (AMRAP, EMOM, etc.) and their focus areas (strength, endurance, agility). Minimal equipment required. Suitable for any level of ftiness.
View ProgramWEEK 1 Foundation Building
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MONDAY
AMRAP 10 of 5 pull-ups + 10 push-ups + 15 squats*
WEDNESDAY
5 rounds of 10 pull-ups + 20 push-ups + 30 squats
FRIDAY
EMOM 10 of 10 pull-ups (1st minute) + 20 squats (2nd minute)
WEEK 2 Endurance Emphasis
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MONDAY
50 box jumps + 40 push-ups + 30 squats + 20 pull-ups + 10 wall walks**
TUESDAY
8 rounds of 20 seconds work + 10 seconds rest (Tabata) of alternating pistol squats
THURSDAY
100 sit-ups + 100 walking lunges + 100 push-ups
SATURDAY
Ladder Down (10 to 1) of Box jumps + muscle-ups (or strict pull-ups)
WEEK 3 Strength and Agility
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MONDAY
3 rounds of 5 muscle-ups (or strict pull-ups) + 10 box jumps + 15 burpees; start and end workout with a 400m run***
WEDNESDAY
5 rounds of 10 wall walks + 20 alternating pistol squats + 30 double-unders
FRIDAY
4 rounds of 25 burpees + rest 1 minute
WEEK 4 High-Intensity Focus
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MONDAY
100 walking lunges + 90 sit-ups + 80 squats + 70 push-ups + 60 burpees
TUESDAY
EMOM 12 of 5 muscle-ups (or strict pull-ups) + 15 push-ups
WEDNESDAY
Pyramid (1 to 10 to 1) of pull-ups + push-ups
FRIDAY
100 burpees, stop every 3 minutes and do a 50m sprint or equivalent shuttle run
SATURDAY
Tabata pull-ups, rest 3 minutes, then Tabata push-ups
WEEK 5 Active Recovery
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MONDAY
AMRAP 12 of 5 muscle-ups (or strict pull-ups) + 10 box jumps + 15 double-unders
WEDNESDAY
Ladder Up (1 to 10) of burpees + sit-ups + double-unders
FRIDAY
5 rounds of Run 400m + rest 1 minute
WEEK 6 Progressive Overload
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MONDAY
30 burpee broad jumps + 30 deck squats + 30 alternating pistol squats + 30 sit-ups
TUESDAY
EMOM 20 of 12 box jumps (1st minute) + 24 walking lunges (2nd minute)
THURSDAY
AMRAP 20 of 5 wall walks + 10 deck squats + 15 burpee broad jumps
SATURDAY
Run 400m + 40 deck squats + run 400m
WEEK 7 Varied Intensity
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MONDAY
6 rounds of 5 bar muscle-ups (or strict pull-ups) + 10 burpees + 15 box jumps
TUESDAY
Pyramid 10-20-30-40-50-40-30-20-10 reps of double-unders + walking lunges
WEDNESDAY
Ladder Down (10 to 1) of pull-ups + push-ups + squats
FRIDAY
Tabata squats, rest 3 minutes, then Tabata sit-ups
SATURDAY
6 rounds of 10 muscle-ups (or strict pull-ups) + 20 sit-ups + rest 1 minute
WEEK 8 Peak Performance
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MONDAY
5 rounds of 10 pull-ups + 20 push-ups + 30 squats
TUESDAY
100 burpee pull-ups, stop every 3 minutes and do a 100m sprint or equivalent shuttle run
WEDNESDAY
AMRAP 8 of 10 box jumps + 16 alternating pistol squats
FRIDAY
EMOM 15 of 15 sit-ups (1st minute) + 30 double-unders (2nd minute) + 15 burpees (3rd minute)
SATURDAY
50 sit-ups + 75 walking lunges + 100 push-ups + run 800m
WEEK 9 Tapering
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MONDAY
3 rounds of run 400m + 15 burpee broad jumps + 30 sit-ups
WEDNESDAY
Pyramid (1 to 10 to 1) of alternating pistol squats + burpee broad jumps
FRIDAY
200 double-unders + 100 push-ups + 50 walking lunges + 25 sit-ups
WEEK 10 Benchmarks Revisited
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MONDAY
*Benchmark 1: 5 rounds of 10 pull-ups + 20 push-ups + 30 squats (compare to Week 1)
THURSDAY
**Benchmark 2: 50 box jumps + 40 push-ups + 30 squats + 20 pull-ups + 10 wall walks (compare to Week 2)
SUNDAY
***Benchmark 3: 3 rounds of 5 muscle-ups (or strict pull-ups) + 10 box jumps + 15 burpees; start and end workout with a 400m run (compare to Week 3)
Each workout can be adjusted based on your performance and recovery needs. Listen to your body and scale the exercises as needed. Remember, consistency and proper form are key to progress and injury prevention.