Program Content
Luann
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
Mei
Type
EMOM
WOD
EMOM for as Long as Possible:
5 Box Jump Overs (24/20 in)
50 Jumping Jacks
Kymberly
Type
FOR TIME
WOD
4 Rounds for Time
10 Handstand Push-Ups
15 Box Jumps (24/20 in)
rgelia
Type
FOR TIME
WOD
9-15-21 Reps for Time
Burpee Box Jumps (24/20 in)
Inchworms
Loriann
Type
Lorem Ipsum
WOD
Then, 1 Round of: 19 Pike Push-Ups (24/20 in box), 29 Burpees
Then 2 Rounds of: 55 Hollow Rocks
Then, 1 Round of: 63 Mountain Climbers
Then, 2 Rounds of: 86 Air Squats
Finally, 3 Rounds of: 39 Lying Toe Touches (alternating)
Hobert
Type
AMRAP
WOD
AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps Continue with this pattern, adding 4 reps to each movement after every round.
Leisa
Type
FOR TIME
WOD
9 Rounds For Time
7 Squat
8 Burpee Box Jumps (36/30 in)
Consuelo
Type
FOR TIME
WOD
7 Rounds for Time
6 Handstand Push-Ups
9 Box Jumps (24/20 in)
Samella
FOR TIME
Lorem Ipsum
WOD
21-18-15-12-9-6-3 Reps for Time
Box Jumps (24/20 in)
Start each round with a 50 meter Bear Crawl
Stefan
Type
FOR TIME
WOD
4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps
(24/20 in)
Roslyn
Type
AMRAP
WOD
AMRAP in 30 Minutes:
9 Box Jumps (24/20 in)
Miquel
Type
FOR TIME
WOD
4 Rounds for Time
376 meter Run
34 Burpee Box Jump Overs (30/24 in)
Savannah
Type
FOR TIME
WOD
2 Rounds for Time
25 Handstand Push-Ups
10 Burpee Box Jump Overs (24/20 in)
800 meter Run
Stephenie
Type
FOR TIME
WOD
50 Front Squats
60 Box Jumps
Becky
Type
FOR TIME
WOD
Draw cards from a standard 52-card deck plus 2 Jokers.
Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups Diamonds = Sit-Ups Clubs = Air Squats Spades = Box jumps (24/20 in) Card value determines the number of reps (face cards = 10, Aces = 11). Jokers = 15 Burpees
Note
Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11). Don’t have a deck of cards handy? Check out the ‘Draw a Card’ app (iOS)‘. Score is the time it takes to complete the work dictated by all 54 cards.
Tips and Strategy
To minimize transition times and keep moving you may pick all cards in advance to determine the whole workout or have someone else choose the cards one-at-a-time before you’re ready for the next movement. Alternative Versions The movements above are one example but any five movements (and any equipment – or no equipment) may be used. To design your own version of the workout, select five movements that correspond to each of the four suits (Clubs, Diamonds, Hearts, Spades) plus Jokers in a standard 52-card deck of playing cards. Jokers are typically a longer movement or higher-rep movement.
Lauren
Type
FOR TIME
WOD
Buy-In:
25 Handstand Push-Ups
Then, 75-60-45-30-15 reps of:
Box Step-Ups (24/20 in)
Sit-Ups
Back Extensions
Kristyn
Type
FOR TIME
WOD
Every Minute On the Minute (EMOM) in 9 minutes
20 Burpee Box Jumps (20 in)
Madelene
Type
AMRAP
WOD
AMRAP in 11 minutes
11 Burpee Box Step-Overs
*Add 1 Rep Each Round
Benny
Type
FOR TIME
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (24/20 in)
Push-Ups
Krista
Type
AMRAP
WOD
AMRAP in 26 minutes
20 Box Jumps (24/20 in)
Vickey
Type
FOR TIME
WOD
40 Burpee Box Jumps (24/20 in)
Santina
Type
FOR TIME
WOD
20 Box Jumps (24/20 in)
20 Handstand Push-Ups
Myung
Type
AMRAP
WOD
AMRAP in 30 minutes
150 meter Run
20 Box Step-Ups (24/20 in)
20 Walking Lunges
75 meter Run
10 Broad-Jumps
10 Push-Ups
150 meter Run
10 Burpees
20 Box Tricep Dips (24/20 in)
Irene
Type
FOR TIME
WOD
2 Mile Run
2 Minutes Rest
400 Box Jumps (24/20 in)
2 minutes Rest
2 mile Run
Kortney
Type
EMOM
WOD
EMOM for 20 minutes
For odd minutes, perform: 5 Squats
For even minutes, perform: 5 Burpee Box Jumps (24/20 in)
Moses
Type
FOR TIME
WOD
18-12-6 Reps for Time
Box Jumps (30/24 in)
Barbera
Type
FOR TIME
WOD
5 Rounds for Time:
400 meter Run
30 Box Jumps (24/20 in)
Cassaundra
Type
FOR TIME
WOD
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
Jay
Type
FOR TIME
WOD
5 Rounds for Time
14 Box Jumps (24/20 in)
12 Burpees
Wilber
Type
AMRAP
WOD
60 Box Jumps (24/20 in)
Melani
Type
FOR TIME
WOD
100 Rounds for Time
1 Burpee 2 Ground-to-Overheads (pick load & object)
3 Sit-Ups
4 Box Step-Ups (24/20 in)
With a running clock, as fast as possible perform the prescribed work in the order written for 100 rounds.
Harriett
Type
FOR TIME
WOD
5 Rounds For Time
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
Kathryn
Type
FOR TIME
WOD
50 Hand Release Push-Ups
50 Box Jumps (24/20 in)
50 Air Squats
So
Type
AMRAP
WOD
AMRAP in 10 minutes
25 Box Jumps (24/20 in)
Rita
Type
FOR TIME
WOD
800 meter Run
10 Squats
6 Handstand Push-Ups
20 Squats
6 Handstand Push-Ups
30 Squats
6 Handstand Push-Ups
40 Squats
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Squats
6 Handstand Push-Ups
30 Squats
6 Handstand Push-Ups
20 Squats
6 Handstand Push-Ups
10 Squats
800 meter Run
Zaida
Type
AMRAP
WOD
AMRAP in 15 minutes
12 Box Jumps (24/20 in)
Collette
Type
FOR TIME
WOD
3-9-15-21-15-9-3 Box Jumps (24/20 in)
Darwin
Type
FOR TIME
WOD
5 Rounds for Time
30 Push-Ups
20 Box Jumps (30/24 in)
1 mile Run
Vannessa
Type
FOR TIME
WOD
Partition anyhow, complete:
50 Burpees
50 Chair Dips
100 Alternating Lunges
100 Mountain Climbers
200 Russian Twists
200 Step-Ups
Ilse
Type
FOR TIME
WOD
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
Bonita
Type
FOR TIME
WOD
3 Rounds for Time
12 Box Jump Overs (24/20 in)
10 Box Rings
Mohamed
Type
FOR TIME
WOD
15 Box Jumps (24/20 in)
9 Burpees
21 Box Jumps (24/20 in)
15 Burpees
21 Burpees
9 Box Jumps (24/20 in)
Jamar
Type
FOR TIME
WOD
1,000 Box Step-Ups (20 in)
Lettie
Type
FOR TIME
WOD
6 Rounds for Time
19 Box Jumps (24/20 in)
Susan
Type
FOR TIME
WOD
20 Rounds for Time
4 Burpee Box Jump Overs (30/24 in)
Get through the 20 rounds as fast as possible.
Porsche
Type
FOR TIME
WOD
50 Air Squats
50 Sit-Ups
25 Push-Ups
25 Burpees
100 Box Step-Ups (24/20 in)
25 Burpees
25 Push-Ups
50 Sit-Ups
50 Air Squats
Clorinda
Type
AMRAP
WOD
AMRAP in 30 minutes
13 Push-Ups
9 Box Jumps (24/20 in)
Jama
Type
FOR TIME
WOD
50 Deadlifts (Bodyweight)
50 Incline Push-Ups (24/20 in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups with feet on top of a box, hands on the floor.
Pamela
Type
AMRAP
WOD
AMRAP in 19 minutes 18 seconds
11 Box Jumps
11 Lunges (alternating legs)
Complete as many rounds as possible within 19 minutes and 18 seconds.
Efrain
Type
FOR TIME
WOD
21-15-9 Reps for Time
30 Box Jumps (24/20 in)
Mandi
Type
FOR TIME
WOD
24-18-12-6 Reps for Time:
Burpee Box Jumps (24/20 in)
Sit-Ups
Toya
Type
FOR TIME
WOD
21-15-9 Reps for Time
Burpee Box Jumps (24/20 in)
Handstand Push-Ups
Iesha
Type
FOR TIME
WOD
3 Rounds for Time
24 Box Jumps (24/20 in)
Lonnie
Type
FOR TIME
WOD
6 Rounds for Time
9 Box Jumps (24/20 in)
11 Sit-Ups
Starting at 1:00, perform 1 Burpee at the top of each minute
Simona
Type
FOR TIME
WOD
100 Lateral Burpees
100 Box Step-Ups (24/20 in)
100 Push-Ups
Every minute on the minute, perform:
5 Air Squats
5 Sit-Ups
Time Cap: 30 minutes
Jamey
Type
FOR TIME
WOD
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Lilly
Type
FOR TIME
WOD
3 Rounds For Time
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Miguel
Type
FOR TIME
WOD
5 Rounds for Time
100 Box Step-Ups
Marisa
Type
FOR TIME
WOD
5 Rounds for Time:
20 Box Jumps (24/20 in)
Leatrice
Type
AMRAP
WOD
AMRAP in 11 minutes
8 Box Step-Ups (2×50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Box Step-Ups ( 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Box Step-Ups (24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups* *Add one rep strict and kipping handstand push-ups after every round.
Freddy
Type
AMRAP
WOD
AMRAP in 10 minutes
100 meter Run
10 Box Jumps (24/20 in)
200 meter Run
20 Box Jumps (24/20 in)
300 meter Run
30 Box Jumps (24/20 in) etc.
Add 100-meter run and 10 box jumps after each round.
Tonie
Type
AMRAP
WOD
AMRAP in 30 minutes
30 Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees 100 meter Run
Alena
Type
FOR TIME
WOD
21-15-9-3 reps of:
Handstand Push-Ups
Burpees
Then, 50-40-30-20-10 reps of:
Box Step-Ups (24/20 in)
Sit-Ups
Cherry
Type
FOR TIME
WOD
20 Rounds for Time
30 Box Jumps (24/20 in)
Rest 30 seconds between sets.
With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds. Rest 30 seconds between sets
Jesica
Type
AMRAP
WOD
AMRAP in 19 minutes
Shuttle Sprint (5, 10, 15 yards)
6 Burpee Box Jump Overs (20 in)
For the shuttle sprints, each round run 5 yards out and back, then 10 yards out and back, then 15 yards out and back. For the burpees box jump overs, jump over the box without touching it.
Brad
Type
EMOM
WOD
EMOM for 10 minutes
5 Burpee Box Jumps (24/20 in)
Billi
Type
FOR TIME
WOD
5 Rounds For Time
20 Box Jumps (24/20 in)
Vivienne
Type
FOR TIME
WOD
90 Box Jumps (30/24 in)
Margeret
Type
FOR TIME
WOD
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Anya
Type
AMRAP
WOD
AMRAP in 18 minutes
400 meter Run
18 Air Squats
200 meter Run
18 Box Jumps (24/20 in)
On an 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Kip
Type
AMRAP
WOD
AMRAP in 25 minutes
8 Handstand Push-Ups
8 Box Jumps (30/24 in)
Verdie
Type
AMRAP
WOD
AMRAP in 15 Minutes:
10 Box Jumps (24/20 in)
60-foot Handstand Walk
Score is the total number of rounds and repetitions completed before 15 minutes.
Colette
Type
FOR TIME
WOD
12-9-6-3 Reps for Time
Burpee Box Jumps (24/20 in)
Rich
Type
FOR TIME
WOD
4 Rounds for Time
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
Harriet
Type
FOR TIME
WOD
7 Rounds for Time
100 meter Sprint
10 Burpee Box Jumps (24/20 in)
3 minutes Rest Time each round.
Score is total time for all seven rounds, including rest.
Elda
Type
FOR TIME
WOD
30-20-10 reps of:
Burpees Push-Ups
Rest 1 minute
Directly into, 10-20-30 reps of:
Box Step-Ups (24/20 in)
Sit-Ups
Shondra
Type
FOR TIME
WOD
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
1 minute Rest
Dian
Type
FOR TIME
WOD
800 meter Run
20 Burpee Box Jumps (24/20 in)
600 meter Run
20 Burpee Box Jumps (24/20 in)
400 meter Run
20 Burpee Box Jumps (24/20 in)
200 meter Run
20 Burpee Box Jumps (24/20 in)
Kerstin
Type
FOR TIME
WOD
5 Rounds for Time
500 meter Run
20 Box Jumps (24/20 in)
5 Handstand Push-Ups