Workbook MAD SKILLS

Mad Skills Workbook

25 Whole Body Workouts

Ben Musholt
Copyright © 2016 Ben Musholt

All rights reserved

DISCLAIMER:
This ebook is for educational purposes only. The author is not responsible in any manner whatsoever for any
adverse effects arising directly or indirectly as result of the information contained within the book. The use
of this book and suggested movements, exercises, workouts, and training recommendations are at your own
risk. If not practiced safely with caution and appropriate progressions, strength training can be dangerous
to you and others. Consultation with a qualified fitness professional or coach is recommended prior to
beginning any training program. Likewise, you are advised to consult with a physician before starting this or
any other exercise program.

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Ben Musholt Workbook

B
ecoming stronger and more athletic shouldn’t be boring. It also shouldn’t cost a major
chunk of your paycheck.

I published the Mad Skills Exercise Encyclopedia in 2013 to provide readers with a
crazy amount of exercise that could be done at home or in a garage gym. Low tech, low cost,
and doable with a minimal set of equipment—those were the requirements for the 700+ movements
that were included in the book. In 2016, Ryan Ford and I followed up on that theme with Parkour
Strength Training. Instead of exercising at home or in the garage, we took readers to the urban
environment and city parks beyond their front doors.

In this ebook, I’ve combined two bonus chapters from Mad Skills into a single resource for 25 whole
body workouts. They encompass a few of my favorite ways to condition my body, and I think you’ll like
them too. From calisthenics to kettlebells, and barbell lifts to gymnastics strength, these workouts cover
a spectrum of physical activity. Not all of the suggested challenges are advisable for beginners. Use them
as a jumping off point for the type of training you could be doing, but don’t feel obliged to follow along
too strictly.

Quality trumps quantity. If you feel like you aren’t able to perform a movement as demonstrated,
scale back to an easier exercise. Speak with a coach about how you could improve your form. Don’t hurt
yourself trying to complete the exact number of sets or repetitions. Strength and conditioning is meant
to prepare you for action, not beat you down.

I hope you have fun and find these workouts helpful. For a deeper look, pick up a copy of Mad
Skills or Parkour Strength Training. Thousands of copies have been sold, and you can find all of our
great reviews on Amazon.com.

A 2nd edition of Mad Skills is coming out in 2017, but for a limited time you can download a PDF of
the 322-page 1st edition for only $19.95.

Enjoy,
Ben

www.BenMusholt.com

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10 Bodyweight Workouts MAD SKILLS

10 Bodyweight
Workouts

Y
ou asked for them, so here there are: 10 bodyweight workouts derived from Mad Skills. These
workouts can be done without the need for a gym. No dumbbells, no barbells, no kettlebells,
nada — just you and your bodyweight as resistance.

You’ll see that the workouts highlight the basic circuit structure as advocated in chapter 14. Some
workouts place an emphasis on quality while others emphasize intensity. o matter what, push yourself to
perform the best that you can. Limited effort yields limited results.

As always, it pays to warm-up for 5 to 10 minutes before jumping into the meat and potatoes of the
workout. Remember, do enough warm-up activity that everything from your upper body, midsection, and
lower body is prepared for action.

Personally, I’m a fan of first doing some whole body activity like jumping jacks, jump rope, or even a
light jog for 5 minutes before selecting more specific warm-up movements. If the workout calls for intense
leg action, choose another few warm-up skills that further prepare those limbs for activity. Ditto that for an
upper body heavy workout. Refer to the first chapter of Mad Skills for a reminder about warm-up skills.

Use these 10 workouts to give you an idea of how to create your own bodyweight circuits. By just
changing a few elements within each workout you can yield dozens of other unique sessions. Add a twist
here, limit your support to one limb instead of two — you get the idea.

Bodyweight workouts are a great resource for building functional athletic strength. Plus, they can be
done basically anywhere.

Get out there and start cranking those reps!

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 Ben Musholt 10 Bodyweight Workouts
Body-weight Workouts MAD SKILLS

1. Basic Calisthenics Progression (As Fast As Possible)

1. Basic Calisthenics Progression (As Fast As Possible)
• For this workout you are going to do 4 different movements: pull-ups, push-ups, air squats, and crunches.
• For this workout you are going to do 4 different movements: pull-ups, push-ups, air squats, and crunches.
• The goal is to do 50 pull-ups, 75 push-ups, 100 air squats, and 150 crunches in as little time as possible.
• The goal is to do 50 pull-ups, 75 push-ups, 100 air squats, and 150 crunches as fast as you can.
• Don’t worry about doing the prescribed number of reps for each exercise, before moving onto the next one.
• Don’t worry about doing the prescribed number of reps for each exercise, before moving onto the next one.
Mix up the order as much as needed. Just get them all done!
Mix up the order as much as needed. Just get them all done!

2. Favorite
2. Favorite Gymnastics
Gymnastics Strength
Strength Circuit
Circuit
• • This 4-exercise circuit with parallettes and a high bar will be your new favorite upper-body strength builder.
This 4-exercise circuit with parallettes and a high bar will be your new favorite upper-body strength builder.
• • Rotate at least 4 times through these 4 exercises: tuck planche, parallette straddle V-sit, front lever, back lever.
Rotate at least 4 times through these 4 exercises: tuck planche, parallette straddle V-sit, front lever, back
lever.
• Hold each position for max time, with a goal of at least 6 seconds, before moving onto the next movement.
• Give yourself 90 to 120 seconds of rest before performing the next movement.
Hold each position for max time, with a goal of at least 6 seconds, before moving onto the next movement.
Give yourself 90 to 120 seconds of rest before performing the next movement.

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10 Bodyweight Workouts MAD SKILLS
Ben Musholt Body-weight Workouts

3. Basic
3. Basic 44 xx 33 Body-weight
Bodyweight Circuit
Circuit
• Rotate 3 times through these 4 exercises: Bulgarian split squats, toes-to-bar, handstand push-ups, box jumps.
• Rotate 3 times through these 4 exercises: Bulgarian split squats, toes-to-bar, handstand push-ups, box jumps.
• The prescribed reps for each exercise are as follows: 8 Bulgarian split squats (per leg), 10 toes-to-bar, 5
• The prescribed reps for each exercise are as follows: 8 Bulgarian split squats (per leg), 10 toes-to-bar, 5
handstand push-ups, 10 box jumps.
handstand push-ups, 10 box jumps.
• If handstand push-ups are out of your grasp, substitute them with pike or jackknife push-ups.
• If handstand push-ups are out of your grasp, substitute them with pike or jackknife push-ups.

4. Basic 4 x 4 Bodyweight
Body-weightCircuit
Circuit
• Rotate 4 times through these 4 exercises: split jumps, cast wall walks, parallette push-ups, broad jumps.
Rotate 4 times through these 4 exercises: split jumps, cast wall walks, parallette push-ups, broad jumps.
• The prescribed reps for each exercise are as follows: 20 split jumps, 5 cast wall walks, 10 parallette pushups,
The prescribed reps for each exercise are as follows: 20 split jumps, 5 cast wall walks, 10 parallette push-
6ups, 6 broad jumps.
broad jumps.

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 Ben Musholt 10 Bodyweight Workouts
Body-weight Workouts MAD SKILLS

5. 12 minute AMRAP
5. 12 minute
• Here AMRAP
is the basic circuit structure: 20 prisoner lunges (10 per leg), 12 reverse hypers, 12 ring rows, 10 dive
• Here is the basic circuit structure: 20 prisoner lunges (10 per leg), 12 reverse hypers, 12 ring rows, 10 dive
bomber push-ups.
bomber push-ups.
• Set a timer for 12 minutes and cycle through the prescribed number of exercises, for as many rounds as
• Set a timer for 12 minutes and cycle through the prescribed number of exercises, for as many rounds as
possible (AMRAP).
possible (AMRAP).

6. 3 x 5 Park or Playground Workout

• This
• is a workout that you can do at a park or playground.
This is a workout that you can do at a park or playground.
• You’ll
• rotate 5 times through these 3 exercises: wall dips, crouched single leg squats, “L” pull-ups.
You’ll rotate 5 times through these 3 exercises: wall dips, crouched single leg squats, “L” pull-ups.
• Here
• is the prescribed number of reps: 8 wall dips, 6 crouched single leg squats (per leg), 8 “L” pull-ups.
Here is the prescribed number of reps: 8 wall dips, 6 crouched single leg squats (per leg), 8 “L” pull-ups.
• IfIf there isn’t a wall available, use the high bar to perform single bar dips instead.
• there isn’t a wall available, use the high bar to perform single bar dips instead.

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10 Bodyweight
Ben Musholt Workouts Body-weight Workouts
MAD SKILLS

7. Stability Ball Banger

Here is a fun bodyweight workout that you can do with a stability ball.
• Here is a fun body-weight workout that you can do with a stability ball.
Use a 4 x 4 circuit structure for these movements: wall squats, skiers, dips, and reverse back extension.
• Use a 4 x 4 circuit structure for these movements: wall squats, skiers, dips, and reverse back extension.
The prescribed reps for each movement are: 10 wall squats, 20 skiers, 10 dips, and 12 back extensions.
• The prescribed reps for each movement are: 10 wall squats, 20 skiers, 10 dips, and 12 back extensions.

8. Basic 4 x 4 Body-weight
Bodyweight Circuit
Circuit(version
(version2)
2)
• Rotate
• 4 times through these 4 exercises: step-ups, ring tuck hold, scorpion push-ups, spiderman pull-ups.
Rotate 4 times through these 4 exercises: step-ups, ring tuck hold, scorpion push-ups, spiderman pull-ups.
• Here
• are the prescribed number of reps: 10 step-ups (per leg), 30-seconds tuck hold, 12 scorpion push-ups,
Here are the prescribed number of reps: 10 step-ups (per leg), 30-seconds tuck hold, 12 scorpion push-ups,
1212 spiderman pull-ups.
spiderman pull-ups.

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Body-weight
Ben Musholt Workouts 10 Bodyweight Workouts
MAD SKILLS

9. Clear
Clearthe
thefloor:
floor:44xx55Circuit!
Circuit!
• Rotate 5 times through these 4 movements: walking lunges, ring chest fly, alligator crawl, partner hamstring curls.
Rotate 5 times through these 4 movements: walking lunges, ring chest fly, alligator crawl, partner hamstring curls.
• Do 10 ring chest flies and 6 partner hamstring curls on each set.
Do 10 ring chest flies and 6 partner hamstring curls on each set.
• Do walking lunges for 75-feet and alligator crawls for 30-feet on each set.
Do walking lunges for 75-feet and alligator crawls for 30-feet on each set.

10. Wicked 10-minute AMRAP

• Rotate through the prescribed number of repetitions for the 3 exercises, over 10 minutes.
Rotate through the prescribed number of repetitions for the 3 exercises, over 10 minutes.
• Try to perform as many rounds as possible in 10 minutes (AMRAP).
Try to perform as many rounds as possible in 10 minutes (AMRAP).
• The exercises are: burpees, V-ups, cossack squats.
The exercises are: burpees, V-ups, cossack squats.
• The prescribed reps are: 10 burpees, 15 V-ups, 20 cossack squats.
The prescribed reps are: 10 burpees, 15 V-ups, 20 cossack squats.

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15 Freeweight Workouts MAD SKILLS

15 Freeweight
Workouts

W
hat did you think of the 10 body-weight workouts that were introduced in the other section?
Get a nice little burn going on? It’s time to up the ante and start lifting weight with barbells,
dumbbells, and kettlebells.

The 15 workouts in this section follow the workout design advocated in the last chapter of Mad Skills,
using one or two main compound movements and then another few supplemental exercises.

You’ll quickly spot that the barbell makes an appearance in practically everyone of these workouts. The
barbell is your friend. Embrace it and watch yourself get stronger.

Remember that at the introduction of the book I said that I wasn’t going to prescribe a set amount of
weight to lift? I’m sticking to my guns with that one. Don’t be upset — if you follow my advice in Chapter 14
you’ll still get an effective workout.

In case you need a reminder, here’s the basic rule: Lift enough weight for the prescribed repetitions that if
you tried to do a few more, you would burn out and probably lose form. I’m asking you to listen to your body
and tread a personal path: Push yourself, but stop before getting hurt. Is that how a coach would program your
strength training to prepare you for a weight-lifting competition? Obviously not. Will you still get stronger
and improve your body’s readiness for other movement skills. Yes, and that, after all, is what we are pursuing.

Before jumping into the workouts, also remember to spend 5 to 10 minutes warming up before the
circuit. Use a few movements from chapter 1 and also try a few lightweight reps of the main compound lifts
to prepare your joints with a review of proper mechanics.

One last thing: If you’re itching to “cool-down” a bit after the workout, I’m a big fan of cranking out some
basic calisthenics as a finisher to the routine. My favorite finisher is to do 50 push-ups (use variety) and 100
reps of a core strengthening skill (crunch, sit-ups, or planks for time). Refer back to chapters 7 and 9 for
different variations to try out.

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Ben Musholt 15 Freeweight Workouts
Free-weight Workouts MAD SKILLS

Workout
Workout1:1:33xx44Circuit
Circuit(For
(ForQuality)
Quality)
• Rotate 4 times through these 3 exercises: barbell back squats, pull-ups, and single arm dumbbell shoulder
• Rotate 4 times through these 3 exercises: barbell back squats, pull-ups, and single arm dumbbell shoulder
presses.
presses.
• Perform the following reps of each movement: 8 back squats, 10 pull-ups, 6 single arm dumbbell shoulder
• Perform the following reps of each movement: 8 back squats, 10 pull-ups, 6 single arm dumbbell shoulder
press (each arm).
press (each arm).

Workout
Workout 2:
2: 44xx33circuit
circuit(For
(ForQuality)
Quality)
•
• Rotate 3 times through these 4 exercises: single leg barbell Bulgarian deadlifts, stability ball preacher curls,
Rotate 3 times through these 4 exercises: single leg barbell Bulgarian deadlifts, stability ball preacher curls,
seated reverse flies, toes to bar.
seated reverse flies, toes to bar.
•
• Perform the following reps for each movement: 6 reps (per leg) Bulgarian deadlifts, 10 preacher curls, 10
Perform the following reps for each movement: 6 reps (per leg) Bulgarian deadlifts, 10 preacher curls, 10
seated reverse flies, 10 toes to bar.
seated reverse flies, 10 toes to bar.

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 Ben Musholt
15 Freeweight Workouts Free-weight Workouts
MAD SKILLS

Workout
Workout 3:
3: 12
12 Minute
Minute AMRAP
AMRAP
• Try to perform as many rounds as possible in 12 minutes of the following exercises: barbell thrusters, med
Try to perform as many rounds as possible in 12 minutes of the following exercises: barbell thrusters, med
ball slams, dive bomber push-ups, V-ups.
ball slams, dive bomber push-ups, V-ups.
•
• Perform the following reps of each exercise during each round: 8 thrusters, 8 med ball slams, 12 dive
Perform the following reps of each exercise during each round: 8 thrusters, 8 med ball slams, 12 dive
bomber push-ups, 12 V-ups.
bomber push-ups, 12 V-ups.

Workout
Workout 4:
4: 33 xx 55 Circuit
Circuit (For
(For Quality)
Quality)
• • Rotate 5 times through the following 3 exercises: barbell deadlift, dip (ring, bench, or bars), single arm
Rotate 5 times through the following 3 exercises: barbell deadlift, dip (ring, bench, or bars), single arm
preacher curl.
preacher curl.
• • Perform the following reps of each exercise, per circuit: 6 deadlifts, 10 dips, 8 single arm preacher curls.
Perform the following reps of each exercise, per circuit: 6 deadlifts, 10 dips, 8 single arm preacher curls.

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Free-weight
Ben Musholt Workouts 15 Freeweight Workouts
MAD SKILLS

Workout 5: 4 x 4 Kettlebell Circuit (For Time)

• Rotate 4 times through these 4 kettlebell skills as fast as possible (AFAP): swings, windmill, figure eights,
Rotate 4 times through these 4 kettlebell skills as fast as possible (AFAP): swings, windmill, figure eights,
twisting crunches.
twisting crunches.
• Perform the following reps of each exercise during each set: 15 swings, 12 windmills (6 per side), 20 figure
Perform the following reps of each exercise during each set: 15 swings, 12 windmills (6 per side), 20 figure
eights, 16 twisting crunches (8 per side)
eights, 16 twisting crunches (8 per side)

Workout 6: 4 x 3 Circuit (For Quality)

•
• Rotate 3 times through these 4 exercises: overhead barbell squat, tricep kickback, ring chest flies, burpees.
Rotate 3 times through these 4 exercises: overhead barbell squat, tricep kickback, ring chest flies, burpees.
•
• Perform the following reps of each exercise during each set: 8 overhead squats, 10 tricep kickbacks (each
Perform the following reps of each exercise during each set: 8 overhead squats, 10 tricep kickbacks (each
side), 12 ring chest flies, 10 burpees.
side), 12 ring chest flies, 10 burpees.

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15 Freeweight
Ben Musholt Workouts Free-weight Workouts
MAD SKILLS

Workout 7: 4 x 4 Circuit (For Time)

•• Rotate 4 times through these 4 exercises as fast as possible (AFAP): kettlbell snatch, long bar row,
Rotate 4 times through these 4 exercises as fast as possible (AFAP): kettlbell snatch, long bar row,
corkscrew lift, squat jump.
corkscrew lift, squat jump.
•• Perform the following reps of each exercise during each set: 6 KB snatches (each side), 8 long bar rows
Perform the following reps of each exercise during each set: 6 KB snatches (each side), 8 long bar rows
(each side), 10 corkscrew lifts (5 per side), 10 squat jumps.
(each side), 10 corkscrew lifts (5 per side), 10 squat jumps.

Workout 8:8:55xx33Dumbbell
DumbbellCircuit
Circuit(For
(ForQuality)
Quality)
• Rotate 3 times through these 5 dumbbell exercises: stiff leg deadlift, curl & press, step-ups, alternating rows,
Rotate 3 times through these 5 dumbbell exercises: stiff leg deadlift, curl & press, step-ups, alternating
toe touches.
rows, toe touches.
• Perform the following reps of each exercise during each set: 8 stiff leg deadlifts, 10 curl & presses, 8 stepups
Perform the following reps of each exercise during each set: 8 stiff leg deadlifts, 10 curl & presses, 8 step-
(per leg), 20 alternating rows, 8 toe touches (per side).
ups (per leg), 20 alternating rows, 8 toe touches (per side).

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Ben Musholt Workouts 15 Freeweight
MAD Workouts
SKILLS

Workout 9: 3 x 5 Barbell and Ring Circuit (For Weight)

• Rotate 5 times through these 3 exercises: barbell shoulder press, barbell good mornings, ring pull-ups.
Rotate 5 times through these 3 exercises: barbell shoulder press, barbell good mornings, ring pull-ups.
• Perform the following reps of each exercise during each set: 5 shoulder presses, 8 good mornings, 10 ring
Perform the following reps of each exercise during each set: 5 shoulder presses, 8 good mornings, 10 ring
pull-ups.
• Use a weight vest if possible on the rings and try to work your true upper limit of weight for the good
mornings and shoulder presses, at the prescribed rep scheme.

Workout 10: 33xx44Circuit

Circuit(For
(ForQuality)
Quality)
• Rotate 3 times through these 4 exercises: barbell bench press, med ball cleans, dumbbell lateral
Rotate 3 times through these 4 exercises: barbell bench press, med ball cleans, dumbbell lateral raise,
raise,reverse hyperextensions.
reverse hyperextensions.
• Perform the following reps of each exercise during each set: 10 bench presses, 15 med ball cleans, 10
Perform the following reps of each exercise during each set: 10 bench presses, 15 med ball cleans, 10
dumbbell lateral raises, 15 reverse hyperextensions.
dumbbell lateral raises, 15 reverse hyperextensions.

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15 Freeweight
Ben Musholt Workouts Free-weight Workouts
MAD SKILLS

Workout
Workout11:
11:44xx44Circuit
Circuit(For
(ForQuality)
Quality)
• • Rotate 4 times through these 4 exercises: barbell lunge, kettlebell side press, gymnastics ring tuck hold,
Rotate 4 times through these 4 exercises: barbell lunge, kettlebell side press, gymnastics ring tuck hold,
stability ball leg press.
stability ball leg press.
• • Perform the following reps of each exercise during each set: 8 barbell lunges (per leg), 10 kettlebell side
Perform the following reps of each exercise during each set: 8 barbell lunges (per leg), 10 kettlebell side
presses (per arm), 30-second tuck hold on the rings, 10 stability ball leg presses.
presses (per arm), 30-second tuck hold on the rings, 10 stability ball leg presses.

Workout
Workout12:
12:44xx44Circuit
Circuit(For
(ForTime)
Time)
• • Rotate 4 times through these 4 exercises, trying to do them as fast as possible: barbell push-press, big step-up
Rotate 4 times through these 4 exercises, trying to do them as fast as possible: barbell push-press, big
(on plyo-box), ring rows, single arm kettlebell swings.
step-up (on plyo-box), ring rows, single arm kettlebell swings.
• • Perform the following reps of each exercise during each set: 8 push presses, 8 big step-ups (per leg), 12 ring
Perform the following reps of each exercise during each set: 8 push presses, 8 big step-ups (per leg), 12
rows, 8 kettlebell swings (per arm).
ring rows, 8 kettlebell swings (per arm).

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Ben Musholt Workouts 15 Freeweight Workouts
MAD SKILLS

Workout 13: 3 x 3 Circuit (For Quality)

• Rotate 3 times through these 3 exercises: barbell side lunge, single arm clean and press, archer push-ups.
Rotate 3 times through these 3 exercises: barbell side lunge, single arm clean and press, archer push-ups.
• Perform the following reps of each exercise during each set: 10 side lunges (each direction), 10 single arm
Perform the following reps of each exercise during each set: 10 side lunges (each direction), 10 single arm
clean & press (each arm), 20 archer push-ups (rotating sides).
clean & press (each arm), 20 archer push-ups (rotating sides).

Workout 14: 14 minute AMRAP

• Try to perform as many rounds as possible in 14 minutes of the following exercises: single arm squat pushes,
Try to perform as many rounds as possible in 14 minutes of the following exercises: single arm squat
hanging trunk twists, pistol squats, kettlebell halos.
pushes, hanging trunk twists, pistol squats, kettlebell halos.
• Perform the following reps of each exercise during each round: 12 single arm squat pushes (6 each arm), 12
Perform the following reps of each exercise during each round: 12 single arm squat pushes (6 each arm),
hanging trunk twists (6 per side), 12 pistol squats (6 per leg), 20 kettlebell halos (10 per direction).
12 hanging trunk twists (6 per side), 12 pistol squats (6 per leg), 20 kettlebell halos (10 per direction).

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Ben Musholt Workouts Free-weight Workouts
MAD SKILLS

Workout 15: 3 Kettlebell Skill Circuit (For Reps)

• Do 3 kettlebell movements: snatch, Turkish get-up, single arm front squat.
Do 3 kettlebell movements: snatch, Turkish get-up, single arm front squat.
• Accumulate the following number of repetitions for each movement: 100 snatches, 30 Turkish get-ups, 60
Accumulate the following number of repetitions for each movement: 100 snatches, 30 Turkish get-ups, 60
single arm front squats.
single arm front squats.

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