Bodyweight High Intensity Training – Project: Kratos Workout Part 2

Lawrence Neal
Current physique #ectomorphsrule and cheeky insight into my stylish Xmas underwear collection

Dang. That was tough. I just finished my second Project Kratos workout following my return from a week of debauchery. For more context on this experiment and my full regimen, check out Part 1.

I attempted to complete a full Kratos workout (modified slightly since Part 1):

  • TSC neck extension
  • TSC neck flexion
  • Push-up
  • Chin-up
  • Single legged squats
  • Pike-push up
  • TSC simple row
  • Prone trunk extension
  • Crunch
  • Heel raise

I could not complete all of the exercises. Now I remember why I abbreviated to the condensed Kratos split 6+ months ago when I was living in London, UK. It would seem that due to my training level and thus ability to inroad my starting strength significantly and/or my fibre type (according to 23andMe, I seem to be more glycolytic and therefore fatigue quicker – see my podcast with Ryan Hall on this here: Part 1 and Part 2). I just can’t cope with too much volume in a single workout.

Here’s my performance:

  • TSC neck extension: changed from 30/30/30 to 30/20/10
  • TSC neck flexion: same as above
  • Push-up: H+4 74 TUL (not entirely happy with my form, feel like I should have reverted to an easier lever or timing to re-learn the skill following my short lay-off) —> moved this exercise ahead of chin-ups to focus more on chest and tricep development (if it even makes a difference!)
  • Chin-up: H+4 75 TUL (really pleased with my form, but struggle to contract my lats consciously as hard as possible at the top during the 4s hold)
  • Single-legged-squats: U+4 R 70 L 60 (use door handle to help with balance and will alternate starting leg for next A routine)
  • Pike push-up: M 62 (moved this exercise ahead of TSC simple row to allow for more recovery from chin-ups)
  • TSC simple row: changed from 30/30/30 to 30/20/10
  • Prone trunk extension: H+4 45 NTF (never mind the TUL or difficulty – I was whacked from systemic fatigue)
  • Crunch: Nah
  • Heel raise: Nada

Total workout time: 19 minutes

Notes: Single set to failure on each exercise. No deliberate rest in between exercises but enough time to safely execute the next exercise. No specific cadence. I just focused on very smooth turnarounds. My cadence probably started at 3/2/3 and became progressively longer as the set progressed on all exercises.


  • ## = seconds
  • M = full range of motion / medium lever
  • H+4 = hard range of motion / hard lever with 4s hold
  • TUL = time under load
  • U+4 = unilateral with 4s hold
  • L = left side/leg
  • R = right side/leg
  • NTF = not to failure
  • TSC = timed static contraction (e.g. 30/20/10 means 30 seconds 50% contraction, 20 seconds 75% contraction and 10 seconds 100% contraction / as hard as you dare :D)

It feels like the first 2-3 exercises wiped me out, which is why I’m going to move to the condensed version of Kratos for my next A Routine. I will continue with the full version of Zelus until I experience the same problem.

The condensed Kratos A workout looks like this:

  • Chin-Up
  • Push-Up
  • Squat
  • Prone Trunk Extension
  • Heel Raise

But I will likely modify and include TSC neck extension and flexion because these exercise don’t cause much systemic fatigue, so:

  • TSC neck extension
  • TSC neck flexion
  • Chin-Up
  • Push-Up
  • Squat
  • Prone Trunk Extension
  • Heel Raise

As per Part 1, I’m currently working out every ~3 days (I use an ~ because I really don’t care if I go 4 or 5 days without a workout some weeks). Please note, though I wrote 80% of this straight after my workout, I finished and published the post the evening of.

As is my normal routine these days, I have intermittently fasted from 9pm yesterday evening to 2pm today. I did this bodyweight workout about an hour ago, so I will eat shortly (Ribeye and 4-egg omelette fried in coconut oil – YUM!). But as you can see, I really detach my eating schedule from exercise. This is because I’m not yet convinced that eating more frequently has any measurable impact on muscle hypertrophy or strength. And I enjoy the fasted feeling before, during and after training for a short time. I feel like my body is building muscle and the governor is liberating fat stores. Of course, this might not be entirely true and these processes are far more complicated.

Post your questions/advice in the comments below. I would love to learn about your workouts and I am happy to elaborate on the above in as much detail as you like.

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