Brayden 2.0

by Levi Robbins

Program Description

Improve wrestling performance in the offseason with limited equipment. Focuses on body weight movements and some cardio.

Program Overview

Level
Beginner, Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jun 04, 2025 10:06
Last Edited
Jun 04, 2025 11:51

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Decline Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Neck Bridges

1

1-3 mins

RPE 8

5

100m Sprint

1

10 reps

RPE 10

6

Sprint

1

10 reps

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 1

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Decline Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Neck Bridges

1

1-3 mins

RPE 8

5

100m Sprint

1

10 reps

RPE 10

6

Sprint

1

10 reps

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 1

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Decline Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Neck Bridges

1

1-3 mins

RPE 8

5

100m Sprint

1

10 reps

RPE 10

6

Sprint

1

10 reps

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 1

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Decline Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Neck Bridges

1

1-3 mins

RPE 8

5

100m Sprint

1

10 reps

RPE 10

6

Sprint

1

10 reps

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 2

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Pike Push Up

4

AMRAP

RPE 10

3

Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Reverse Nordic Curl

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Stretching

1

5-10 mins

RPE 8

Day 2

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Pike Push Up

4

AMRAP

RPE 10

3

Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Reverse Nordic Curl

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Stretching

1

5-10 mins

RPE 8

Day 2

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Pike Push Up

4

AMRAP

RPE 10

3

Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Reverse Nordic Curl

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Stretching

1

5-10 mins

RPE 8

Day 2

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Pike Push Up

4

AMRAP

RPE 10

3

Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Reverse Nordic Curl

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Stretching

1

5-10 mins

RPE 8

Day 3

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Sissy Squat

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Jump Rope

1

5-10 mins

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 3

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Sissy Squat

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Jump Rope

1

5-10 mins

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 3

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Sissy Squat

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Jump Rope

1

5-10 mins

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 3

1

Blank Bodyweight Row

4

AMRAP

RPE 10

2

Push Up

4

AMRAP

RPE 10

3

Reverse Abs Crunch (Bodyweight)

4

AMRAP

RPE 10

4

Sissy Squat

4

AMRAP

RPE 10

5

Neck Bridges

1

1-3 mins

RPE 8

6

Jump Rope

1

5-10 mins

RPE 10

7

Stretching

1

5-10 mins

RPE 6

Day 1

1

Blank Bodyweight Row

4 Sets

AMRAP

@10

2

Decline Push Up

4 Sets

AMRAP

@10

3

Reverse Abs Crunch (Bodyweight)

4 Sets

AMRAP

@10

4

Neck Bridges

1 Set

1-3 mins

@8

5

100m Sprint

1 Set

10 Reps

@10

6

Sprint

1 Set

10 Reps

@10

7

Stretching

1 Set

5-10 mins

@6

Day 2

1

Blank Bodyweight Row

4 Sets

AMRAP

@10

2

Pike Push Up

4 Sets

AMRAP

@10

3

Abs Crunch (Bodyweight)

4 Sets

AMRAP

@10

4

Reverse Nordic Curl

4 Sets

AMRAP

@10

5

Neck Bridges

1 Set

1-3 mins

@8

6

Stretching

1 Set

5-10 mins

@8

Day 3

1

Blank Bodyweight Row

4 Sets

AMRAP

@10

2

Push Up

4 Sets

AMRAP

@10

3

Reverse Abs Crunch (Bodyweight)

4 Sets

AMRAP

@10

4

Sissy Squat

4 Sets

AMRAP

@10

5

Neck Bridges

1 Set

1-3 mins

@8

6

Jump Rope

1 Set

5-10 mins

@10

7

Stretching

1 Set

5-10 mins

@6