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bodyweight / travel WODs
Warmup
- 2 min Jump Rope or Jog
- 15-second Samson Stretch
- 15-second Waiter’s Bow
- 10 Arm Circles Forward & Backward
- 10 Leg Swings Each Leg
Then:
- 10 Squats
- 10 Sit-ups
- 10 Pushups
- 3 Rounds
1.
Sprint 100 meters
Rest 1 minute
Repeat 10 times
2.
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time
3.
AMRAP in 20 minutes:
-10 Burpees
-15 squats
-20 Knees-to-chin (laying down)
4.
10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges
5.
10 rounds of
– 10 burpees
– 10 situps
6.
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers
7.
3 rounds for time
-Run 1/2 mile
-50 squats
8.
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squats
9.
200 squats for time
10.
“Susan”
5 rounds for time
– Run 200m
– 10 squats
– 10 push-ups
11.
3 rounds for time
– Sprint 200m
– 25-push ups
12.
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
13.
20 rounds for time
– 5 push-ups
– 5 squats
– 5 sit ups
14.
Invisible Fran:
21-15-9 for time
-Squats
-Push-ups
15.
6 rounds for time
– 10 push-ups
– 10 squats
– 10 sit ups
16.
5 rounds for time
– 100 Single unders Jump Rope
– 50 Squats
17.
“Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
18.
5 Rounds for Time
– 3 vertical jumps
– 3 squats
– 3 long jumps
19.
100 Squats for Time
20.
10 Rounds for Time
– 10 Push-ups
– 10 Squats
– 10 Situps
21.
10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit ups.
22.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats
23.
250 jumping jacks For Time
24.
5 Rounds – Count Squats
– Run 1 minute
– Squat for 1 minute
25.
Run 1 mile and do 10 push-ups every 1 minute.
26.
Handstand practice, 25 tries at free handstands, then a 1 mile run
27.
10 Rounds for Time
– 10 push-ups
– 10 squats
28.
For Time
– 100 jumping jacks
– 75 squats
– 50 push ups
– 25 burpees
29.
100 Push-ups for Time
30.
5 Rounds for Time
– 10 vertical jumps
– run 400m
31.
10 Rounds for Time
– 10 Push-ups
– 100m Sprint
32.
5 Rounds for Time
– Handstand 30 seconds
– 20 squats
33.
4 Rounds for Time
– 10 vertical jumps
– 10 push-ups
– 10 sit ups
34.
– 2 minute max push ups
– 1 minute break
– 2 minutes max sit ups
– 1 minute break
– 2 minute max squats
35.
5 Rounds For Time
– 20 Lunge steps
– 20 squats
– 10 pushups
36.
100 Burpees for Time
37.
7 Rounds for Time
– 7 Squats
– 7 Burpees
38.
10 Rounds for Time
– Sprint 100m
– Walk 100m
39.
3 Rounds for Time
– 50 sit-ups
– 400m run walk
40.
10 Rounds for Time
– 10 walking lunges
– 10 push-ups
41.
10 Rounds for Time
– 10 burpees
– 100meter sprint
42.
4 Rounds for Time
– Run 400m
– 50 squats
43.
Run 1 mile and do 10 push-ups every 1 minute.
44.
5 Rounds for Time
– Ten vertical jumps jump as high as you can, land and do it again)
– 10 push-ups
45.
3 Rounds for Time
– 20 jumping jacks
– 20 burpees
– 20 squats
46.
5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat
47.
Run 1 mile for time.
48.
3 Rounds for Time
– Run 200m
– 50 squats
49.
25 reps for time
– Handstand 10 seconds jack-knife to vertical jump
50.
50-40-30-20-10 Rep Rounds for Time
– Single unders (Jump Rope)
– Pushups
51.
AMRAP in 10 minutes
– 3 Burpees
– 4 pushups
– 5 squats
52.
10 rounds
– 30 second squat jump
– 30 second rest
53.
4 rounds for time
– 1/2 mile run
– 50 squats
54.
3 Rounds For Time
– 20 tuck jumps
– 30 second handstands.
55.
8 Rounds for Time
– Sprint 100m
– 30 squats
56.
Handstand practice, 25 tries at free handstands, then a 1 mile run
57.
20 Rounds for Time
– 5 squats
– 5 push-ups
– 5 sit ups
58.
For Time
Run 1 mile with 100 squats at midpoint
59.
10 Rounds for Time
– 10 sit ups
– 10 burpees
60.
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat hold
Run 1 mile
61.
10 Rounds
– Handstand hold, 30 seconds,
– Squat hold 30 seconds
62.
4 Rounds for Time
– 20 sit ups
– 20 push-ups
– 400m Run
63.
100 squats
3 min. rest
100 squats
64.
3 Rounds for Time
– Run 200m
– 50 squats
65.
5 Rounds for Time
– With eyes closed do 10 squats, open eyes..
– Do 10 push ups eyes closed
66.
10 Rounds for Time
– Run 100m
– 20 squats
67.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!
68.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
69.
Run 1 mile, stopping every minute to do 20 squats.
70.
3 Rounds for Time
– 20 Squats
– 20 Burpees
– 20 Push-Ups
71.
For Time
– 25 squats
– 5 push-ups
– 20 squat
– 10 push-ups
– 15 squat
– 15 push-ups
– 10 squat
– 20 push-ups
– 5 squat
– 25 push-ups
72.
5 Rounds for Time
– 50 Step-ups or Box Jumps
– 10 Burpees
73.
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds.
Count your lowest score.
74.
4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds.
75.
5 Rounds for Time
– 20 Lunge Steps
– 20 Squats
– 10 Push-ups
76.
40-30-20-10
– Walking lunges
– Push-ups
77.
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
78.
Run 5 minutes turn around and go back in less than 5 minutes
21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back.
79.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.
80.
1 Round for Time
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
81.
5 Rounds for Time
– 30 Push-ups
– 40 Sit-ups
– 50 Squats
82.
Max Rounds in 20 minutes
– 5 Pushups
– 10 Situps
– 15 Squats
83.
21-15-9 Rep Rounds for Time
– Lunges (each leg)
– Handstand Push-ups
84.
3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long)
– 50 squats
– 25 pushups
85.
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
– Burpees
– Pushups
– Situps
86.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins)
– 30 Squats
87.
3 Rounds for Time
– Run 800 meters (Run about 5 mins)
– 50 Squats
– 50 Sit-ups
88.
1 Round for Time
– Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile
89.
21-15-9 Rep Rounds for Time
– Handstand Push-ups
– Chair Dips
– Push-Ups
90.
1 Round for Time
– 21 Pushups
– 42 Squats
– 15 Pushups
– 30 Squats
– 9 Pushups
-18 Squats
91.
2 Rounds for Time
– 20 Double-Unders
– 30 Walking Lunges
– 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees
92.
1 Round for Time
– Run 400 meters
– 50 Squats
– Run 400 meters
– 50 Push-ups
– Run 400 meters
– 50 Sit-ups
– Run 400 meters
93.
For Time
– 50 Walking Lunges (each leg)
– 800 M run
– 50 Walking Lunges
94.
5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters
– 10 Burpees
95.
50-35-15
– Leg lifts
– Pushups
– Situps
96.
For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders
97.
20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg)
98.
For Time
– 60 Pushups/30 HSPU
– Run 400 m
– 40 Pushups/20 HSPU
– Run 800 m
– 20 Pushups/10 HSPU
– Run 1 mile
99.
10 minute Run
For Time
– 100 Push-ups
– 200 Sit-ups
– 300 Squats
5 minute Run
100.
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set
