1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups/Animal Movements - 12/15/2025

 1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups/Animal Movements - 12/15/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1(10)
• Next Session
• 1(20)
• Fingertips
• Wall Fingertip Push-Ups
• 2(5)
• Next Session
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session
• 1(30 sec)
• Handstand Push-Ups
• Wall Handstand
• 1(30 sec)
• Next Session
• 1(40 sec)
• Animal Movements
• Various

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

   

Convict Conditioning

Hard Time

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

3. I will not be utilizing this book because I'm not a big believer in explosive movements.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....
2. I will not be including this book because I don't believe in tricks or calisthenic feats of strength.

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 30 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel. Definitely try your best to reach the standards but if you feel like wheels are spinning, just move on.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter Hard Time

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic Hard Time program from the Convict Conditioning Super FAQ. It involves using the basic six movements of Convict Conditioning plus a horizontal pull : push-ups, squats, leg raises, chin ups, handstands, bridging and horizontal pulls. Along with these seven movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and some animal movements/crawling.

Now, I am only beginning with the hard time program because I am experienced in physical culture and calisthenics. If I was a beginner or new, I for sure would start with New Blood. Paul Wade encourages all of us to use common sense on where to start. When coming out with a program for mass production, not all contingencies can be addressed. Use your head!

Hard Time

• Day 1

• Pull Ups

• Fingertip Push ups

• Grip Work

• Handstand Push-Ups

• Crawling/Rolling

• Day 2

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

• Day 3

• Bridges

• Leg Raises

• Squats

• Crawling/Rolling

• Day 4

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

• Day 5

• Push-Ups

• Horizontal Pulls

• Fingertip Push-Ups

• Grip

• Crawling/Rolling

• Day 6
• Trifecta
• 5 Minute Squat Hold
• Crawling/Rolling
• Passive Bar Hang

• Day 7

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.  Also, if you're overweight that will matter a lot when it comes to calisthenics.  Work on the steps you can do and drop the weight while doing it.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Shoulderstand Squats (Step 1)
• Bridges
• Short Bridge (Step 1)
• Handstand Push-Ups
• Wall Handstand (Step 3)
• Horizontal Pull-Ups
• Sternum Height

• Fingertip Pushups
• Wall Fingertip Pushups (Step 1)
• Grip
• Bar Hang (Step 2)

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank You to Paul Wade

 

Restoring Youth and Function

By Adam Mundorf

Beginning on 12/15/2025

Restoring Youth and Function

We are not made of bubble wrap and as my friend Ori Hofmekler says : "Not actively surviving, is passively dying."  It's easy as we age to begin to overly coddle ourselves.  One day we stopped jumping, climbing, playing, running and crawling.  It happens slowly and then all at once.  We must fight against this.  This is my guide for myself and for others who listened to the naysayers.

Where Are the Explosive Exercises?

You may be reading this and think : "Adam, where are the explosive exercises?" Great question. Having grown up within the realm of the kettlebell universe, I've done my fair share of swings, snatches, cleans and jumping. I'm not a big believer in explosive exercises. I've listened to countless people who are older, still in good shape and move well. They all tell me the same thing, avoid explosive exercises. I've done probably millions of swings and snatches in my lifetime, I can't see the benefit anymore. Rapidly snapping/extending your joints and throwing around heavy weight is a recipe for issues long term.

I've listened to many well-meaning trainers who worship ballistic exercises like the kettlebell swing and snatch. The issue is that these people are oftentimes riddled with injury and joint replacements. They'll say it's from something else or has nothing to do with their exercise approach. I call it malarkey. Why would I listen to those who aren't where I want to be? You're telling me using momentum and throwing heavy weights around long term won't cause issues? Give me a break.

I'm not against explosive fun though. If you see a stretch of road and want to sprint : do it. If a friend invites you to play ultimate frisbee, do it. Don't hide your face and say : 'Explosivity is not for me.'

I still remember the strongest I've ever been. I wasn't overly focused on explosive exercise or anything. I just did double overhead military presses, front squats and chin ups. That was more than enough for me....

Recovery, Auto-Regulation, Progression and Balance

Why would an ironworker do the same program as an accountant? They shouldn't and wouldn't. All of the programs in the section below (except Convict Conditioning) are done as your energy allows with two mandatory days off per week dedicated to some additional mobility and flexibility work.

You get home from work and are tired? You don't have to train.

Are you exhausted? You don't have to train.

Do you have other interests in your life other than weights? You don't have to train.

This may seem lazy to some but to me it's rational. We are not winning medals here. There are many ways to progress in health and body. Eat healthy, minimize stress and cultivate the attitude of a relaxed person. For many people a stringent workout program is a huge stressor because it doesn't work with real life. Real life has an unpredictable schedule and this philosophy embodies that. The only person who can follow a strict program by the letter are those who live to workout instead of workout to live.

Warm-Up and Dedicated Active Flexibility Days

Maintaining joint health is actually really simple and boring. My approach is taken from a few sources but mainly Steve Maxwell and Paul Wade (Convict Conditioning). I am not a fan of extreme flexibility and believe overly focusing on stretching causes more harm than good. Your strength and flexibility should go hand in hand. Most healthy and strong people are actually a bit tight. The following routine won't make you a contortionist but will make you stronger, mobile and flexible enough to handle almost anything.

The warm-up takes care of your synovial fluid and gentle conditioning for the joints/tendons. I find doing too much in the warm-up takes away from the main workout so I prefer to keep it unloaded and simple.

The scheduled active flexibility day gives you some nice calisthenic holds to work on to build strength, flexibility and mobility at the same time. The squat hold lets you maintain that fundamental human movement. The passive bar hang keeps your shoulders healthy and makes them bulletproof. You're also getting the benefit of the pre-workout warmup.

All programs have crawling and rolling as well post workout and after the squat hold on dedicated active flexibility days. You can call them animal movements as well and they should be kept bouncy. I like to roll from side to side, crawl like a baby, duck walk and maybe do some crab walks. You can do whatever feels good to you. I stop far before fatigue hits.

• Warm-Up
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Active Flexibility Days (Scheduled Off Days)
• Perform Same Warm-Up as Above
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Crawling/Rolling
• Passive Bar Hang

Personal Program Progression

I will list my personal distilled program approach here but the details will be in blogs following this one.  This is my plan for the next decade or so.  Frankly, however long it takes.  Use chalk in all of these programs if available.

• Convict Conditioning (Muscle Rejuvenation)

• Standards are in the blog above.

• Kettlebell Slow Strength (Muscle Rejuvenation)

• Reach 5(1) 32 kg Turkish Get Ups
• Reach 2(20) 32 kg Deadlifts

• Passage to Strength rotated with Passage to Muscle (Muscle Rejuvenation/Muscle Buildup)

• Reach a comfortable half bodyweight press (48kg)

• Reach 2(20) 48kg Deadlift

• Passage to Power (Muscle Buildup)

• Reach a bodyweight press with double bells

• Reach 2(20) Bodyweight Deadlift with Double Bells

• Kettlebell Slow Strength - Sinister (Muscle Buildup)

• Reach 5(1) 48 kg in the Turkish Get Up

• Reach 2(20) 48 kg Deadlift

• Barbell Training (Muscle Rejuvenation/Muscle Buildup)

• Definitely something slow moving, I'd like to safely get to some decent numbers in the bench press, zercher squat and deadlift.

Diet and Nutrition

You'll notice next to each program, there is Muscle Rejuvenation and Muscle Buildup. These require slightly different nutritional protocols. Muscle Rejuvenation requires lighter eating and more quality food while with muscle-build up we'll be eating whole wheat sandwiches and a candy bar in order to get the calories in. I like to use supplements to go hand in hand with a good nutritional protocol. Whey helps me get some extra protein in and essential amino acids. Creatine is so well researched I feel odd not taking it. The multivitamin acts as an insurance policy of sorts. The fish oil gives me healthy fats because I don't eat fish much if at all. The vitamin D+K is included because I don't spend enough time outside. The casein is included to give me more protein and is slow to release because I don't eat during the day.

• Muscle Rejuvenation
• Day-Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Nighttime
• Whey Protein Shake with 5g Creatine, Multivitamin, Fish Oil and Vitamin D+K
• This is either post workout or pre-dinner.
• Salad
• Steamed Vegetables
• Protein Source
• Days Before Days Off
• Eating Out
• All Other Days
• Eggs and Rice
• Casein Shake

• Muscle Buildup
• Day-Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Nighttime
• Whey Protein Shake with 5g Creatine, Multivitamin, Fish Oil and Vitamin D+K
• This is either post workout or pre-dinner.
• Salad
• Steamed Vegetables
• Protein Source
• 5 Days a Week (Working Days)
• Eating Out
• 2 Days a Week (Off Days)
• Whole Wheat Sandwiches
• XL Candy Bar
• Casein Shake

Grease the Groove and Grip Training

While we all gain grip strength through our normal weight lifting, I believe that we can make greater gains if we work our grip using Grease the Groove. I like captains of crush grippers for this work and expand your hand bands, both from ironmind. Do these grippers and bands while sitting and playing video games. You'll be shocked at how much strength you gain and how healthy your hands will feel. We aren't going for prs here but for cumulative and consistent practice to a 'comfortable stop'.

Steps

I believe it is important to get 10,000 steps per day. This is especially useful if you have a non-active occupation. It works your heart, joints and mind. It also breaks up all the sitting. I find it best to get 10 minutes here and 15 minutes there throughout the day. By the end of the day, you'll most likely end up getting 10,000 steps.

Mental Strength

Our bodies are as strong as our brains.  I like to focus on a few key things for mental strength : humour, gratitude, positivity and forgiveness.  We must maintain humour throughout our lives, especially about ourselves.  How we sound, look and behave are all sources of humour.  If you can't laugh at ourselves and any situation, you're in for a hell of a time on this Earth.  The next step is gratitude.  Be thankful for what you have, no matter how small.  The fact you're reading this blog right now means you are blessed and lucky.  Be thankful for the small things in life.  Then we have positivity.  Always look on the bright side of life, regardless of your situation.  Maintain a positive energy about you.  Then we have forgiveness.  Forgive people before they have wronged you.  This gives you unbridled strength.  The power you have when you forgive, is unmeasurable and leads to a life of peace.

Thank you for reading.