CFA success - swear by the pyramid modified Murph 3x/week.
Do 1 Pullup, 2 pushups, 5 situps.
Then 2 Pullups, 4 pushups, 10 situps
3, 6, 15
4, 8, 20
5, 10, 25
6, 12, 30
7, 14, 35
8, 16, 40
9, 18, 45
10, 20, 50
9, 45, 90
8, 40, 85
.
.
.
1, 2, 5
That's 100 pullups, 200, pushups, and 500 situps
Rest 10-20secs between sets (you will need a little more when you first start)
Rest during the exercise per CFA rules if needed
When you get to failure, cheat/use a spotter.
Pullups Cheat: Lvl 1 - jump to the bar and use momentum, Lvl 2 - Have a spotter help you up on the rep, Lvl 3 - find a bar stomach to chest high or use bands, keep heels on floor and pull yourself up to bar or until hands at chest.
Pushup Cheat: keep knees on floor
Situps cheat - don't go all the way up or rest on your back
When you first start, you will likely fail at different reps for each exercise so that's when you start cheating on that one. The goal is to complete the motions even if you have to cheat to do it.
He then lifted for 75 mins or so and ran a mile for time on the treadmill. Tuesday/Thursday he ran intervals.
There was pain and puking the first week my DS did this, but week 2 he could see and chart improvement. By week 10, he did awesome on the CFA.