Lockdown Protocol [ZERO EQUIPMENT]

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HTK Lockdown protocol is now LIVE.
Many of us around the world are now locked down and left with limited equipment and space to get our training in. This isn’t the time to pack it in! 

Now is the perfect time to knuckle down, build a lean combat-ready body, increase confidence, lower stress and use your time productively.

The following program was designed to enhance your physique, strength, endurance, and mobility in a simple and approachable way. With a focus on hitting a high volume of repetitions daily through high-intensity intervals, circuits and AMRAP’s, you will be walking out of this lockdown stronger than ever.

This is a completely zero equipment training plan, that doesn't even require pull-up or dip bars. All you need is your body and mindset to take on the challenge.


What’s Included?

  • 4 Sessions per week that are 20-30 minutes each.
  • Progressive programming that gets harder over time.
  • Scaling options to make things harder / easier.
  • Build muscle density through high volume calisthenics.
  • Speed up your metabolism, resulting in increased fat loss.
  • ++ BONUS Nutrition and Supplement guide that uses simple everyday ingredients.

Who is this training ideal for

  • Those who want great results but are currently locked down.
  • Those of any fitness levels from beginning to advanced.
  • Those looking to boost their strength in body-weight exercises.



When training I find so many who struggle with knowing the right food to fuel their bodies with. That is why I have included my specific nutrition & supplement guide to work alongside your training.

A simple guideline of what your nutrition should look like, and the best supplements to make your training more effective.

  • Budget-friendly real food.
  • A detailed guide on how to work out your macros.
  • Sample meal ideas.
  • My top supplement recommendations.

Correct nutrition is key for optimal results.


You are not alone on this journey, at HTK we have a tribe of brothers all on the same journey.    

  • Private FB group to connect with the rest of the tribe.
  • Customer only email address to answer any questions you have throughout.
  • 24/7 support from me and the rest of the team.


Get access to and support from over 300,000 athletes in the HTK community. Along with email support from our top trainers.

Customer Reviews

Based on 204 reviews
Emmanuel Negron ayala
I personally underestimated this program

This program will improve your cardio & muscle endurance. Reading the rutines of this program make you think is gonna be a piece of cake but trust me they're not. Any soldiers slacking at APFT or preping for a physicaly demanding school(air assault, sniperschool,others) while on servicecan take advantage of this program, also civilians preping for bootcamp or veterans like me who want to get back on peak performance, this is the program you want.

Marc Cramp
Bloody loving it

I am not the fittest, or the strongest but this lockdown protocol is really help me get into shape so that I know I am the best version of myself when the people closest to me need me to be. It is also really challenging me mentally and I love it, never backing down HTK

John Smith

Lockdown Protocol [ZERO EQUIPMENT]

James Ortiz
I'm F***ing Dying!

Currently on Week 4 of the program and it is still killing me! And the pain is GOOD. It's the slow death of the lazier, weaker, and undisciplined version of me. Gonna do another 6-weeks once I finish, this time with a 20lb vest and working weights into the schedule. Thank you to the Team for creating such an effective regime. Cheers!

David luckett

This is great, it’s simple and easy to follow. Combined with jiu jitsu training this amazing