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Honey Badger Training


Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Flip the first card and do however many push-ups the card says. For face cards — Jack, Queen, and King—do 10 ten reps of an exercise. When you turn up an ace, do 11 reps. Once completed, you will have done 380 reps. Alternatively, you can assign different exercises to the different suites (i.e. Spade=pushup, Club=squat, Heart=crunch, Diamond=burpee).


Start with 10 cards. Line them up 2-4 inches apart. Do one bodyweight squat. Squat down again to place the first card on top of the second card. After, perform one squat for each card in the growing pile. In this case, two cards in the pile equal two reps. Squat down to pick up the third card. Add it to the pile, then perform three squat reps. Proceed with this pattern until you’ve moved through all ten cards in the line. At that point, you will have completed 100 squats. You can add cards as your strength and endurance increase. Do this twice, preferably without resting between squat sequences.


The Jailhouse Method is a descending order of repetitions. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Each set descends by one repetition. A Jailhouse 30 is a total of 465 repetitions. After each set is performed, walk 16 feet: 8 feet across your cell—or motel room, in this case—and 8 feet back. This serves as your interval rest period. The lower-body workout is designed to take 30 minutes—see how much time you have left after doing the Tyson Squats and plan accordingly. 


Unlike the Jailhouse Method, the Juarez Valley Method is like a valley. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. In the middle, they meet!

Some extra Ideas:



  • Continue adding 2 reps each round until you’ve worked for 15 total minutes
    • Dips/chair dips
    • Jack Knives
    • Jump squats

20 min AMRAP

  • Do as many rounds as possible in 20 minutes
    • Burpees x 10
    • Squat x10 (add load if possible)

Death by Reps: Hand Release Pushup / Situps

  • Continue adding reps each minute for as long as possible
    • Min 1: 1 Hand release pushup & 1 situp
    • Min 2: 2 Hand release pushups & 2 situps
    • Min 3: 3 Hand release pushups & 3 situps
    • Etc…

20 Rounds as Fast as Possible

  • 10 step-ups
  • 5 burpees
  • 3 handstand pushups / 5 Hindu pushups

20 min AMRAP

  • Do as many rounds as possible in 20 minutes
    • 30 air squats
    • 25 situps
    • 20 dips/chair dips
    • 15 jump squats
    • 10 burpees

Living Room Mash 1 

  • Accumulate 20 total minutes of wall sits
    • Every time you rest, do:
      • 10 hand-release pushups
      • 10 air squats

Living Room Mash 2

  • Perform all prescribed repetitions as fast as possible
    • 150 air squats
    • 125 situps
    • 100 pushups
    • 75 lunges
    • 50 pullups/pullovers
    • 25 handstand / Hindu pushups

5 Rounds

  • 25 hand-release pushups
  • 50 sit-ups
  • 75 step-ups

As Fast as Possible

  • 150 swings (kettlebell/backpack/cinder block/water jug)
    • Every time you rest do:
      • 5 pull-ups
      • 10 pushups
      • 15 squats

21-15-9 Reps For Time

  • Handstand/Hindu pushup
  • Dips
  • Pushups 

9-15-21 Reps For Time

  • Pullups
  • Burpees