Copyright 2013 the Forged Athlete LLC

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Simon Phillips
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2 THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of these workouts, you are agreeing to accept full responsibility for your actions. By beginning the following workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, and Travis Stoetzel, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC, and Travis Stoetzel and their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2013 the Forged Athlete LLC

3 So, Hardcore Finishers 1.0 wasn t enough eh? NOPE! I m back with Hardcore Finishers 2.0 and let me tell you that it s only gotten more insane. Now, before I get into the NEW series of the 31 Hardcore Workouts Finishers I have for you below, let me briefly talk about the WHY behind these Hardcore Workout Finishers were created with a few things in mind 1) To be extremely effective at getting YOU faster RESULTS (fat loss, muscle gain, insane increases in overall conditioning) 2) To pose extremely tough challenges that not only push you to new levels of fitness and performance, but will also push you to get better each and every time you train. 3) To be innovative and FUN because who wants to stick to the same ol conventional methods of training all the time? It s time to break the rules and take things to a whole new level! Within Hardcore Finishers 2.0, you ll discover a great combination of fast hitting circuits, supersets, and unique combinations of highly functional and effective movements that will yield you with powerful results in strength, power, and overall endurance. You will be tested through both mind and body so make sure to prepare yourself for war ;) If you re NOT currently using finishers to end out your training sessions, it s time to start doing the right way! It s time to Destroy Your Training Sessions BUILD RESULTS!

4 HOW To Use These Finishers: The BEST way to use these finishers is to hit them up AFTER your main workout. You can also choose to use these as standalone training sessions if you happen to be short on time and need a quick and intense workout. Rainy Day Workout? These Hardcore Finishers work perfectly ;) HOW To Keep TRACK Of Your RESULTS: Make sure you keep track of how you do with each workout finisher. It would be a good idea to always write down and keep tabs on when you use these finishers and how you perform. In other words, write down the weight you use for each movement, how long it took you to finish, and any other information that you can use down the road to help you track your overall progress (and to keep you motivated for better results). I make it easy for you to do so as I note how to SCORE each finisher with the details. Bottom Line - Make each finisher a personal CHALLENGE and get after it and break records every time you go. Other then these main points, there s really are no other RULES to using these finishers! I ve already got everything laid out for you so the only thing you need to really worry about is going 110% H.A.M. and having fun! It s like I say, treat every session as an ALL OUT WAR. Push yourself, put in the work, and you ll see gains. Here s to finishing off your session s right! Live and Train Aggressive! Travis

5 Quick Workout Training Session Reference Explanation of Finishers: Each of your finishers are outlined by numbers and letters. You ll see a 1A), 2A) ect before each movement. When you see 2 or more of the same NUMBERS (1A), 1B), 1C)) this means that these movements are joined together in either a superset OR circuit meaning you would perform 1A) first followed by 1B) second, then 1C next, and so on and so forth. You are allowed to take a break when you have completed ALL of the movements under that letter. Supersets and circuits are meant to have NO rest between movements (unless listed specifically). Recording Your Finishers: Make sure you are writing down each and every finisher that you do so you can see the time it was completed in, the weights you used, the reps you did, and the sets you completed. It would be wise for you to get a notebook and make it your new HARDCORE training workbook. This is essential. You must be able to measure your progress and the BEST way to do this is by writing and recording every training session we do down in a workbook. Make NO EXCUSES here! This needs to be done for you to be most successful! E.M.O.T.M: This stands for Every Minute on The Minute and it s an interval you will be using to build up some serious strength and endurance all at once! Basically, you ll hit your movements for the allotted amount of reps and whatever time you have left at the end of your sets will serve as your rest period. AMRAP: If you see this, it stands for As Many Rounds As Possible and I ll use these to help you build up more conditioning and endurance not to mention mental strength as well. With this type of set up, I usually have a set amount of time listed for you to follow and you just simply get after it for that amount of time. You ll rest when you need to, but the bottom line is that you re going at your pace.

6 RAT: This stands for Remaining Amount of Time and when you see this, basically what you will do is perform the prescribed amount of reps for the movement associated with it in a superset or circuit and then perform the paired movement for as many reps as possible for the remaining amount of time. Here s an example: 4A) E.M.O.T.M. x 7 mins a) Squat Clean x 4 (use any strength tool you want SB, DB s, KB s, Barbell, ect) b) Burpee x R.A.T. (remaining amount of time) For this set up, you would perform the Squat Clean 1 st x 4 reps then with the remaining amount of time left in the minute, you would do burpees for as many reps as possible until the minute is up. So if it takes you 30 secs to complete the Squat Clean reps, that means you have 30 secs to do as many burpees as you can until the minute is up How to Choose Your Weights: When it comes to picking the amount of weight to use within your sets, follow these guidelines: -make sure you can perform the lift with QUALITY technique -make sure you can perform the allotted amount of reps -if you re missing reps in early sets, you ve gone way too heavy too early ***For certain lifts and workouts, you ll use prescribe % of weight based off of your 1-3 Rep Max

7 ***CLICK HERE TO ACCESS Hardcore Finisher Video Library*** Bodyweight Only Hardcore Finishers The Bodyweight Gauntlet Mini Do 30 sec of work with 15 secs of REST x 4 Total Rounds a) Bodyweight Squat b) Push ups c) Pull Ups OR Recline Row d) Burpee ***Do 30 Sec Rounds of Each Movement w/ only 15 secs Rest ***Do in any order you choose ***SCORE = Count each rep completed for each movement = total score for each movement The Bodyweight Gauntlet Sprint Complete 50 Reps of Each Movement AFAP Then: a) Bodyweight Squat b) Push ups c) Pull Ups OR Recline Row d) Burpee a) 400m Sprint ***Complete 50 reps of each movement AFAP ***Do in any order you choose ***400m Run only need to be ran 1 time ***15 Min Time Cap ***SCORE = total time taken to complete all movements

8 Get Vertical Perform a Ascending and Descending Ladder of Each Movement. Do 2, 4, 6, 8, 10, 8, 6, 4, 2 Of Each for Time: a) HSPU OR Pike Press w/ Feet Elevated OR Pike Press b) Pull Ups OR Assisted Pull Ups c) Prisoner Squat ***Perform a ascending ladder with each movement then a descending ladder back down (x 2, 4, 6, 8, 10, 8, 6, 4, 2) ***12 min Time Cap ***SCORE = total time taken to complete all movements and reps ***Perform in any order you choose Get Horizontal Perform a Ascending and Descending Ladder of Each Movement. Do 2, 4, 6, 8, 10, 8, 6, 4, 2 Of Each for Time: a) Feet Elevated Recline Row OR Recline Row b) Cossack Squat OR Lateral Lunge c) Hand Release Push Ups ***Perform a ascending ladder with each movement then a descending ladder back down (x 2, 4, 6, 8, 10, 8, 6, 4, 2) ***12 Min Time Cap ***SCORE = total time taken to complete all movements and reps ***Perform in any order you choose

9 Double Doubles 2 Min AMRAP of: a) Broad Jump x 5 b) Recline Rows x 5 2 Min AMRAP of: a) Pistol Squat x 5 R/L b) Pistol Squat x 5 R/L ***OR Do Alternating Pistols x 2 mins 2 Min AMRAP a) Wall Walk x 2 b) Pull Ups x 4 2 Min AMRAP a) Box Jump x 5 (Highest possible) b) Hand Release Push Ups x 5 ***Perform 2 min AMRAP sets of the following super sets ***Perform in ANY order you choose I recommend doing your weaker movement 1 st ***REST only 30 secs between AMRAPS ***12 Min Time Cap ***SCORE = total reps completed for each separate 2 Min AMRAP

10 The Muscle Up BEAST For Time: a) Bar Muscle Up x 10, 8, 6, 4, 2 b) Burpee Box Jump Over x 2, 4, 6, 8, 10 ***Perform ladder sets with each movement listed below ***12 Min Time Cap ***SCORE = total time taken to complete all movements and reps -Bar Muscle = Do An Equal Amount of Bar Dips and Chest To Bar Pull Ups -Burpee Box jump Over = Box Jump Over OR Burpee All About The Muscle Ups Complete The Following: 90 sec AMRAP a) Bar or Ring Muscle Ups Then 3 Rounds of: a) Squat Jump x 20 b) Hand Release Push ups x 15 c) Walking Lunge x 10 / Leg 90 sec AMRAP a) Bar or Ring Muscle Ups ***SCORE = total amount of muscle up completed + time take to complete 3 rounds -Bar / Ring Muscle Ups = Do 1 min AMRAP of dips and chest to bar pull ups in any order you choose

11 Sit It Out Complete The Following: 1 Min AMRAP a) Sit Outs Then Do 3 Rounds For Time: a) Wall Walks x 3 b) Pistol Squats x 3 / Leg c) Chest To Bar Pull Up x 6 ***No Rest After 3 rd Round Then Do: 1 Min AMRAP a) Sit Outs ***SCORE = Total Amount Of Sit Outs Completed + Total Time Take for 3 Rounds - Pistol Squats Assisted Pistol Squats OR Step Ups - Chest To Bar Pull Ups = Chin Above Bar Pull Ups OR Assisted Pull Ups

12 200 s s Complete The Following For Time a) 200m Run b) 50 Plyo Push Ups c) 50 Feet Elevated Recline Rows Supinated Grip (Palms Up) d) 50 Plyo Push Ups e) 50 Feet Elevated Recline Rows Pronated Grip (Palms Down) f) 200m Run ***Must do ALL 50 reps of each movement before you go to the next movement ***12 Min Time Cap ***SCORE = Total Time Take To Complete -Plyo Push Ups = Hand Release Push Ups -Feet Elevated Recline Rows = Feet on Floor 3 s A Crowd Complete The Following: 9 Min AMRAP Of: a) Box Jump x 3 Max Height You Can Handle b) Burpee Pull Up x 6 c) Toes To Bar x 9 ***SCORE = Total Rounds / Reps Completed -Burpee Pull Up = Pull Ups OR Assisted Pull Ups -Toes To Bar = Knees To Bows OR V-Seats

13 The Bodyweight BEAST Complete The Following For Time: a) 5 Burpee Box Jump Overs b) 10 x HSPU c) 15 x Chest To Bar Pull Ups (Strict No Kipping) d) 20 x Prisoner Squats e) 100m Run f) 10 x Burpee Muscle Ups g) 100m Run h) 20 x Prisoner Squats i) 15 x Chest To Bar Pull Ups (Strict No Kipping) j) 10 x HSPU k) 5 Burpee Box Jump Overs ***12 Min Time Cap ***Score = Total Time Taken To Complete -Burpee Box Jumps Overs = Burpee -HSPU = Feet Elevated Pike Press OR Pike Press -Chest To Bar Pull Ups = Chin Above Bar Pull Ups OR Assisted Pull Ups -Burpee Muscle Ups = Muscle Ups OR Dips + Pull Ups for Equal Reps Each (10 and 10)

14 Hardcore Workout Finishers W/ Weapons (AKA - Equipment Based Hardcore Finishers) Just Get It Done! Complete The Following For Time: 20 x Prisoner Squats 15 x KB Push Press 10 x KB Walking Lunges 30 x Prisoner Squats 10 x KB Push Press 20 x Walking Lunges 40 x Prisoner Squats 5 x KB Push Press 30 x KB Walking Lunges ***12 Min Time Cap ***SCORE = Total time taken to complete -KB Push Press = DB Push Press, SB Push Press -KB Lunges = DB Lunges, SB Front Loaded Lunge

15 How High Can You Go? Complete The Following: 5 Box Max Height 1 Min Time Cap To Complete Then 6 Min AMRAP Of: Then a) KB American Swing x 5 b) KB Single Arm Thruster x 5 R/L c) KB American Swing x 5 d) KB Single Arm Thruster x 5 R/L Max Height Box Jump 1 Min Time Cap To Complete ***SCORE = Top Height accomplished on Box Jumps + Reps / Rounds completed on 6 Min AMRAP + weight used Go Clean Yourself Complete The Following: a) Barbell Power Bodyweight x 30 reps *E.M.O.T.M. Do 3 HSPU s ***SCORE = Time taken to complete 30 reps + weight used ***At Every top of the min after you start, do 3 HSPU s ***12 Min Time Cap -Barbell Power Cleans = SB Power Cleans OR KB Power Clean Or DB Power Cleans -HSPU s Feet Elevated Pike Press OR Pike Press

16 1 on 1 Battle Complete The Following: a) Barbell Man Bodyweight x 30 reps *E.M.O.T.M. Do 5 Burpees ***SCORE = Time taken to complete 30 reps + weight used ***At Every top of the min after you start, do 5 Burpees ***12 Min Time Cap ***If you can t do your own bodyweight for Man Childs, just use a weight that is challenging for you -Barbell Manchilds = SB Man Childs OR KB OR DB Man Childs -HSPU s Feet Elevated Pike Press OR Pike Press Can You Hold The Pace? Complete The Following: E.M.O.T.M. x 5 Rounds a) KB Power Cleans x 5 b) KB Push Press x 5 c) Burpee x 10 Rest 1 Min Then: E.M.O.T.M. x 5 Rounds a) Hand Release Push Ups x 5 b) KB Sumo DL x 10 c) BW Squat x 20 ***SCORE = Total amount of rounds completed with ALL work being finished + weight used for weighted movements

17 Triple Threat Death 5 rounds for time of: a) Barbell Power Clean x 3 HEAVIEST Possible b) HSPU x 6 c) Sled Push x 100 ft. ***12 Min Time Cap ***SCORE = Total time take to complete + weight used for weighted movements -Sub in DB's, KB's, or a Sandbag for Barbell Power Cleans -Sled = 100m Sprint Attack Of The Russians Complete the following for time: a) KB Goblet Squat x 20 b) KB 1 Arm Snatch x 40 (switch between both arms however you want) c) Switch Push Ups On KB x 20 d) KB Goblet Squat x 15 e) KB 1 Arm Snatch x 30 f) Switch Push Ups On KB x 15 g) KB Goblet Squat x 10 h) KB 1 Arm Snatch x 20 (switch between both arms however you want) i) Switch Push Ups On KB x 10 ***12 Min Time Cap ***SCORE = Total time taken to complete -Sub in a DB for the KB -Regress to regular push ups

18 The Burpee Sandwich Complete the following for time: 25 Burpees Then 3 Rounds Of: Then a) Wall Walks x 3 b) Kettlebell Swings x 9 c) Kettlebell Lunge x 18 (9/leg) 25 Burpees ***12 Min Time Cap ***SCORE = Total time take to compete + weight used on weighted movements Tack it On, Take It Off Every 30 Secs Compete The Following: 1 st 30 secs SB Power Clean x 3 2 nd 30 secs SB Power Clean x 3 + SB Front Squat x 3 3 rd 30 secs - SB Power Clean x 3 + SB Front Squat x 3 + SB Push Press x 3 4 th 30 secs - SB Power Clean x 3 + SB Front Squat x 3 + SB Push Press x 3 5 th 30 secs - SB Power Clean x 3 + SB Front Squat x 3 6 th 30 secs - SB Power Clean x 3 ***Rest 1 Min and Repeat 2 more times resting only 1 min in between rounds ***SCORE = Amount of weight used and if you are successful in completed all the work prescribed within the time allowed -SB = Switch in a Barbell OR DB s or KB s for the SB

19 Strongman Strong Finish 8 Min AMRAP Of: a) HEAVY Tire Flips x 3 b) KB Double Front Rack Carry x 100 ft c) KB Farmer Walk x 100 ft d) Burpee Tire Jump x 10 as soon as you set the KB s down ***SCORE = Total Rounds / Reps Completed with 8 mins + weight used for KB s and Tire -Tire Flips = Heavy Barbell Power Cleans x 3 -Swap out KB's with DB's -Burpee Tire Jump = Burpee BOX jump TOTAL F.U.B.A.R. 1.0 Complete the following 12 Min Time Cap a) 15 KB Swings b) Run 200m c) 30 Hand Release Push Ups d) 15 KB OH Walking Lunge / Leg e) 20 KB Ground To Overhead f) 15 KB OH Walking Lunge / Leg g) 30 Hand Release Push Ups h) Run 200m i) 15 KB Swing ***Score = Time taken to complete + weight used on weighted movements -KB Swings = Double DB Swings -KB OH Walking Lunge = DB OH Walking Lunge -KB Ground To Overhead = Barbell Power Clean Press

20 Twin Killers 2 Min AMRAP Of: a) Sledge Hammer Swing x 10 on R/L b) 1 Arm DB OR KB Power Snatch x 5 on R/L c) Sledge Hammer Swing x 10 on opposite side d) 1 Arm DB OR KB Power Snatch x 5 on opposite arm ***Rest 1 Min and Repeat x 4 Total Rounds ***SCORE = Total Reps / Rounds completed + weight used for weighted movements Twin Killers Min AMRAP Of: a) Sledge Hammer Swing x 15 on R/L b) Choice Barbell / Double KB / Double DB Power Clean and Press x 5 c) Sledge Hammer Swing x 15 on opposite side d) Choice Barbell / Double KB / Double DB Power Clean and Press x 5 ***Rest 1 Min and Repeat x 4 Total Rounds ***SCORE = Total Reps / Rounds completed + weight used for weighted movements

21 Odd N Evens E.M.O.T.M. x 10 Total Mins ON the Odd Min Your Choice (choose 1): a) HEAVY Sled Push x 100ft b) HEAVY Sled Drag x 100ft c) Bear Crawl x 100ft d) 100m Shuttle Sprint (50m down and back) On the EVEN Min Your Choice (choose 1): a) Pull Ups x 5-10 (strict chin above the bar) b) HEAVY Farmer Walks x 100ft (Heaviest Possible) c) HEAVY SB or KEG Front Carry x 100ft (Heaviest Possible) d) KB Double Russian Swings x 15 ***SCORE = Weight used for weighted movements + number of rounds completed with ALL work being done ***This finisher gives you a whole slew of different combos and set ups just choose 1 option for the even and odd movements and do ALL 10 rounds with those only One STRONG Gymnast 1 Min AMRAP of Bar or Ring Muscle Ups Then 3 Rounds Of: Then: a) Barbell Clean and Press x 5 b) Double Under s x 50 1 Min AMRAP of Bar of Ring Muscle Ups ***SCORE = Total amount of Muscle Ups completed + weight used for weighted movements + time taken to complete the 3 rounds in the middle

22 Full Capacity E.M.O.T.M. x TBD ***At the top of each minute, perform the following circuit adding 1 rep to each movement each round until you re unable to get in all of the work: 1 x Barbell Power Squat Clean 2 x Barbell Deadlift 3 x HSPU ***SCORE = Total amount of complete rounds done + weight used -Sub in double DB s OR KB s OR Heavy Sandbag 10 In Min AMRAP Of: a) 10 x Pistol Squats (5 / Leg) b) 10 x Double KB Push Press c) 10 x KB Double Russian Swings ***SCORE = Total Amount of Reps / Rounds completed in 10 mins + weight used for weighted movements -Sub in DB s for KB s

23 Finish With What You Got 5 Total Rounds Of: 1 Min AMRAP of: a) Barbell Power Clean x 5 b) Barbell Push Press x R.A.T. Then 30 Secs AMRAP of: a) Burpees ***Rest x 30 secs and repeat x 5 Total Rounds ***SCORE = Total amount of Push Press Completed in 5 Rounds + weight used + Total amount of Burpees completed in 5 Rounds -Replace Barbell with double KB s OR DB s OR a heavy Sandbag Triplets 3 x 3 Min AMRAP of: a) Double KB Thruster x 3 b) Double KB Russian Swing x 3 c) Ring or Bar Muscle Ups x 3 ***Rest 1 Min Between AMRAP Sets and Repeat ***SCORE = Total Reps / Rounds complete + weight used for weighted movements -sub in DB s for KB s

24 TOTAL F.U.B.A.R. 2.0 Complete the Following - 12 Min Time Cap a) 15 ft Rope Climb x 2 b) SB Power Squat Clean x 5 c) HSPU x 10 d) HEAVY Sled Push x 50 ft Down 50 ft Back e) DB Man Makers x 10 f) HEAVY Sled Push x 50 ft Down 50 ft Back g) HSPU x 10 h) SB Power Squat Clean x 5 i) 15 ft Rope Climb x 2 ***Score = Time taken to complete + weight used on weighted movements -Rope Climbs = Pull Ups x 10 OR Recline Rows x 15 -SB Power Squat Clean = Barbell Power Squat Clean OR KB Power Squat Clean -HSPU = Pike Press variations -Sled Push = Tire Drag OR Truck/Car Push x 100ft total OR Sprint x 100m

done-for-you manual that includes 31 different workout finishers that have been proven to increase your results

25 In case you don t yet have Hardcore Finishers 1.0 Hardcore Workout Finishers If you want to access to over 31 Killer Hardcore Workout Finishers, I ve got a done-for-you manual that includes 31 different workout finishers that have been proven to increase your results that can easily be implemented into ANY training program you re currently doing. All you do is add them in to the end of your training session! CLICK HERE FOR MORE INFO ON HARDCORE FINISHERS!

For SERIOUS Results, YOU Need SERIOUS Nutrition Discover The Ultimate Guide To Performance and Results Based Nutrition Which Will Show You The Exact Eating Strategies Needed To Build More

26 For SERIOUS Results, YOU Need SERIOUS Nutrition Discover The Ultimate Guide To Performance and Results Based Nutrition Which Will Show You The Exact Eating Strategies Needed To Build More Muscle, Get Lean, And Give You Tons Energy All Day Long! This is NOT Just Another Diet Program It s a System That Will Change Your Life! CLICK HERE FOR MORE INFO ON LEAN.MEAN.STRONG. SIMPLE NUTRITION

27 Gain ACCESS To Even More Aggressive Strength Method Workouts and Brand New Phases By Joining The AGGRESSIVE STRENGTH ARMY! As a member within TrainAggressive.com, you receive brand new workout phases each and every month plus more! Join a large number of other Soldiers of Aggressive Strength to help EXPLODE your training results! Great perks of being a member of TrainAggressive.com include: Access to me + other members via the Aggressive Strength Forum Monthly access to The Monster Mini Series which goes in depth into many different focused topics Access to members only videos and info packed blog posts ACCELERATED RESULTS! CLICK HERE TO JOIN!

The LEGAL STUFF. If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance