Body-Weight Wods
100-75-50-25
Sit-ups
Flutter kicks
4CT Leg leversBW2 - 5 rounds for time
20-16-12-8-4
One-arm push-ups
Pistols
BW3 – 4 rounds
Run 400m
50 squats
BW4 – 5 rounds
Run 200m
10 squats
10 push-ups
BW5 – AMRAP 12 mins
10 push-ups
15 sit-ups
20m walking lunge
BW6 – 3 rounds for time
21-15-9 reps
Lunges (each leg ½ rep)
Sit-ups
burpees
Stay On Track
Ladders for time
Burpees 10-9-8-7-6-5-4-3-2-1
Sit-ups 2-4-6-8-10-12-14-16-18-20
Do 10 burpees… go to the opposite side or room and do 2 sit-ups…
continue 9 burpees, 4 sit-ups 8 burpees, 6 sit-ups And so on down to 1 and up to 20
Hilo
5 rounds
10 vertical jumps
10 push-ups
Jump as high as you can, land and do it again
Blast Off – 10 rounds
Sit-ups 10-9-8-7-6-5-4-3-2-1
100m sprints
Virtual Fran 3 rounds for time
21-15-9 reps
Thrusters
Push-ups
*Use backpack or computer bag
Deck Of Cards
Face cards are 10, ace are 11, numbered cards as valued, flip each card
and perform the movement and the number of reps specified (Cycle whole deck).
Hearts burpees
Diamonds mountain climbers 4CT
Spades flutter kicks 4CT
Clubs sit-ups
Jokers run 400m
BW7
10 rounds
30 sec handstands
30 sec isometric squat
BW8 – 2 rounds
Burpee-broad jump 25m
Walking lunges 25m
Burpee-broad jump 25m
Bear crawl 25m
Run 400m
BW9 – For time
50 burpees
75 flutter kicks 4CT
100 push-ups
150 sit-ups
BW10
5 rounds
100 squats
20 lunges
35 push-ups
BW11 – 2 rounds, 2 min per set
Max push-ups
Max sit-ups
Max flutter kicks
Max squats
Squat This
5 rounds for time
10 overhead squats
10 push-ups 10 sit-ups
Use a towel or curtain rod for squats
Suck It Up
Air squats 1-2-3-4-5-6-7-8-9-10
Do 1 and take a 1 breath break, Do 2 and take a 2 breath break Do 3 and take a 3 breath break Etc.
Room Service – 20 rounds for time
5 push-ups
5 squats
5 sit-ups
Shake The Walls – 10 rounds for time
10 second handstand
10 air squats
Give Me Ten – 10 rounds for time
10 walking lunges
10 push-ups
Prison Walk – 20 rounds
Countdown reps 20!
Burpees 20, 19. 18. … 3, 2, 1
25m walk after sets
With Pull-up Bar
Ladders reps
Hs push-ups 5,13,11,9,7,5,3,1
L-pull-ups 1,3,5,7,9,11,13,15
BW P2 - 3 rounds
Burpees 21-15-9
Pull-ups 21-15-9
BW P3 - 7 rounds
35 squats
25 push-ups
15 pull-ups
BW P4 - 20 rounds
5 pull-ups
5 push-ups
5 sit-ups
5 squats
BW P5 - 7 rounds
Squats 21-18-15-12-9-6-3
L-pull-ups 21-18-15-12-9-6-3
Knees to elbows 21-18-15-12-9-6-3
Pull-ups 21-18-15-12
Knees to elbows 21-18-15-12
Squats 50-50-50-50
GI Jane - For time
100 burpee pull-ups
The Reckoning – For time
Run 1 mile
100 burpees
100 pull-ups
100 knees to elbows
BW P7 – For time
Run 1 mile
30 pull-ups
60 push-ups
BW P8 – 3 rounds
30 burpees
30 knees to elbows
BW P9 – 5 rounds
Pull-ups 50-40-30-20-10
Squat jumps 50-40-30-20-10
Pull-up Bar, Rings, and Rope
21-15-9 reps
Ring push-ups
Ring dips
BW R2 – 10 rounds
AMRAP 2 min
Pull-ups
Ring push-ups
Hs push-ups
BW R3 – 5 rounds for time
50 squats
15 ring push-ups
BW R4 – 3 rounds for time
7 muscle ups
100 squats
BW R5 – 5 rounds for time
10 ring dips
15 pull-ups
20 HS push-ups
BW R6 – 4 rounds
100 jump ropes
Run 400m
10 burpees
10 pull-ups
10 knee to elbows
50 squats
100 rope jump
50 double unders
75 squats
Ring Dipper – With a continuously running clock do
1 ring dip 1st min
2 ring dips 2nd min
3 ring dips 3rd min
Continuing as long as you are able
Hundreds
100 burpees
100 handstand push-ups
100 pull-ups
100 ring dips
100 ring rows
100 push-ups
100 windshield wipers
100 sit-ups
100 knees to elbows
100 flutter kicks
Jump rope 90 sec
Lunges 50-40-30-20-10
Push-ups 50-40-30-20-10
Sit-ups 50-40-30-20-10
Running
Yasso 800
10 reps equal time
Sprint 800m
Jog lightly
Try to make all sprints and jogs for equal time segments
Tosh – 3 rounds
Run 100m
Rest same duration
Run 200m
Rest same during
Run 400m
Rest same duration
Minute Hell – Ladder down and up
1 min on – 50 sec off
1 min on – 40 sec off
1 min on – 30 sec off
1 min on – 20 sec off
1 min on – 10 sec off
Go up again
Death By 10m
Set up 2 cones 10 meters apart, each minute complete one or more trips (the number of minute you are on) across the cones until you cannot continue within the minute.
i.e. start of 3rd min, 3 lengths; start of fourth min, 4 lengths, etc…
Tabatta Run – 8 rounds
Sprint 20 seconds
Rest 10 seconds
If you have a treadmill, set it up to 12% incline and to 30 sec per mile slower than your 5K pace
Run 5K in 2 minute intervals:
Run 2 minutes
20 push-ups
20 squats
Repeat AmTap to complete 5K distance
Run & Rest – 4 rounds
Run 400m
Rest 2 minutes
Run & Squat – 4 rounds
Run 400m
50 squats
Record your total time
Run 3K
For time
Run 3K
Run 800m - 4 rounds
Run 800m
Rest as needed between efforts
Run 200m
AMRAP in 20 minutes
Run 200m
Rest 30 sec
Hill Repeats – 6 rounds
1 minute hill sprint
3 minutes rest while walking back down
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