johnny bravo - bodyweight

Joe starring as Johnny Bravo

johnny bravo is a fictional character, if you haven't watched the cartoon yet, please do …as this workout will immediately make a lot of sense. Johnny Bravo builder is one of my all time favourite Monday workouts. Originally this workout includes weights but I did my best to create a weights free version of this iconic workout of mine, which so many of you love.

In additional to a pull up bar, you will need gymnastic rings for this workout or figure out some other way how to do and improvise dips, like between the chairs, dips on paralletes, dips on bench. I tried to keep the use of any equipment to the bare minimum but using less then this really wouldn't do the Johnny Bravo workout justice it deserves.

warmup @ 2 rounds

As always you an include any additional warmup exercises or routines you feel are needed, move from one exercise to the next based on how you feel …the goal is to reach high activation with the least energy spent to do so.

1. (equipment settings) @ up to 60sec
2. (equipment settings) @ up to 40sec
3. (equipment settings) @ 5x (2-4sec down, explosive up)
4. (equipment settings) @ 2-3x (1-3sec down, fast up)

let's make a deal

Now all of what follows are really simple tests and something that you should already know how to do but since we are doing the testing, think of this as a blank new page …let's make a deal that how you do those tests is with best possible form.

Best possible form probably means you will do less reps then you would want but this will give both you and I an opportunity to make you better and use this perfect form as a new baseline and from now on you do all those exercises same way as you will do them in testing

All I said should be self evident but trust me it is not because humans seem to have in their nature to “cheat a little” to feel better but you really would be cheating your self of quality progress so now is a perfect time to decide you will do all your repetitions better then ever and continue using new more honest form going forward.

Andy starring as MacFranco Gains

squat to valhalla - bodyweight

training @ gym justified

This is an extreme squat challenge, both mentally and physically … and it’s not for everyone but if you love squats, have good technique, have no injuries or other health related issues that would make trying this a bad idea … then this is something you may consider from time to time as total mind fuck.

What you just read is the original introduction for my Squat to Valhalla challenge from 2016 and soon to be re-introduced to the public in the original version but updated with dynamic content to take advantage of tools built into my website.

Similarly to the Johnny Bravo bodyweight version I am inviting you to an extreme challenge, Squat to Valhalla - bodyweight edition.

There are no weights used but this doesn’t mean no weight will be used. You will need to find a training partner which will have a vip seat to watch your punishment. Depending on how strong you are or how many people you can reasonably choose from, to help you go through this challenge, you should choose wisely.

While the lockdown measures are in place, partner squats literally mean a partner from your own household, in my case as shown in the video this falls to my better half Špelca. For those who are lacking a training partner alternative solutions are explained further in the article.

warmup @ 2 rounds

1. (equipment settings) @ 2min
2. (equipment settings) @ 60m
3. (equipment settings) @ 4x 10sec

gradually accelerate up to 90% of max speed by feel, then slow down

4. (equipment settings) @ 20x each side
5. (equipment settings) @ 2-3min as needed


6. (equipment settings) @ 400m (8-8.5 RPE)

rest same time it took you to finish the 400m interval