The bodyweight movements we teach are strength movements that have a high CNS demand. If one wants to make the program more GPP, then one should choose variations of those movements with a lower CNS demand.
The problem with trying to build S&S out of bodyweight movements is that you can't. The kettlebell offer unique loading because of its backswing, and the getup is a special kind of support-while-moving movement that takes a fairly long time under moderate tension for each rep.
What becomes your swing for bodyweight only? You'd have to resort to jumping jacks, burpees, hindu squats, and come up with a variation of appropriate difficulty? But the problem is that you're lacking the ballistic component, so maybe jumping jacks, or jump rope. Maybe clapping or other ballistic pushup, but you're missing the hip and back focus. Maybe hindu squats, maybe jumping hindu squats, but maybe those are a lot like burpees, anyway, or what we used to call a squat thrust.
So maybe you do burpees for 20 seconds and rest for 40 seconds.
What becomes your getup? I'd be very tempted just to stick with perfect, slow, getups without any weight, but there are other options. Pistols where you rock back on something. Pistols where you hold onto a door knob with two hands (credit Steve Maxwell with that one).
So, every day, you do burpees in a :20 on, :40 off format for 10 minutes, and then you do 10 alternating singles in the two-handed doorknob pistol.
@305pelusa and
@John Kowalski, why not just use a kettlebell? Why "no interest" in swings and getups?
-S-