Name: Playbook - Hard To Kill Fitness - Locked Up
Uploaded: 2025-09-04T04:50:40.141Z
Duration: 25 min
Description: Locked Up

Complete 4 rounds as fast as possible while focusing on quality reps. Rest 1 minute between rounds.

Workout: 4 Rounds
-Prisoner Squats x 25
-Knuckle Push-ups x 15
-Superman x 15
-Cossack Squats x 15 / each side
-Crunches x 20
-Lying leg raises x 15

- Stand with feet shoulder width apart and hands behind your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Prisoner squats

- Create fists with your hand and place them just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Knuckle push-ups

- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise.
- When holding the contracted position, you should look like Superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position.

Superman's

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Locked Up - 4 rounds

Locked Up

Battle Rope Blitz

Mike

Row Reaper

The Circuit Crusher

Burpee Blast Pyramid

Core Dominator

Power Sprint Circuit 

The Warpath Circuit

Ruthless Ramp

Seth

Cobra Strike

Phalanx Fury

Tactical Blitz

Annihilation Ropes

This was the burner I needed. I LOVE to row and that was a great WOD! I didn’t have a pull-up bar so I did a superset of pushups and bench dips. LFG! STAY HARD TO KILL! 💪🏻🔥

Matt

Row Ripper

The 300 Grind

Not too tough. More cardio then the bike is needed

JimmyBlack22

Assault Bike Inferno

Burpee Blitz

Bodyweight Surge

Abdominal Assault

The Spartan Circuit

Gary

Savage Surge

Viper Core

Legion Power

Command Assault Circuit

Six-Pack Sledge

Rower Sprints

Ski Erg Lung Buster

Treadmill Tabata

Bodyweight is always. ALWAYS. More brutal than weight lifting. I EFFING love it. STAY HARD TO KILL!

Ross

Full Body Crusher

Bodyweight Blast

Kelley

Assault Bike Madness

Speed Machine

Stairmaster 25-7

500 Rep Jailbreak

Burpee Burnout

Core Destruction

400m Intervals

This was harder than I thought it would be….gotta work harder

Only finished 4 rounds. GA summer is hot hot. Was pouring sweat and had to pull the plug after 4 rounds

Terry

The Burnout Gauntlet 

The Titan Drop

Crucible Core

Strike Force Circuit

Lower Lockdown 

Midsection Mauler

HIIT The Track

Assault Bike Intervals

Bodyweight AMRAP

Burpee Pyramid Squeeze

Stairmaster HIIT

The Combat Circuit

Great first true workout back from 3 strokes and a brain bleed. Three trips of two week in hospital and 9 months on not being able to eat. Thanks for a great start back

Glynn

The Warrior Descent

Locked Up

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