Inside WODs no equipment

Type

For time

WOD

3 rounds for time:

•  60-second plank
• 30 vertical jumps
• No rest between rounds

Type

Fixed Rounds

WOD

12 burpees
12 pull-ups

Type

For time

WOD

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

Type

For time

WOD

60-second plank

• 30 vertical jumps
• 20 plank shoulder taps
• 10 air squats
• No rest between rounds

Type

AMRAP

WOD

5 push-ups
10 sit-ups
15 air squats

Type

For time

WOD

Walking Lunges – pick a distance (100-400 meters) and go for it.
No quitting! 1 Round for Time

Type

For time

WOD

3 rounds for time:

• 20 heel taps
• 15 leg raises
• 10 sit ups
• 15 mountain climbers
• 20-second plank

Type

For time

WOD

7 handstand push-ups
7 air squats
7 burpees
7 push-ups
7 sit-ups

Type

For time

WOD

10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

Type

Fixed Rounds

WOD

5 rounds of:

• 30 jumping jacks
• 25 seconds mountain climbers
• 20 air squats
• 15 burpees
• 60 seconds rest between rounds

Type

AMRAP

WOD

5 ROUNDS
3 MINUTE AMRAP
3 up downs 6 2-count mountain climbers
9 air squats
REST 1 MINUTE AFTER EACH ROUND

Type

For time

WOD

80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 HSPU

Type

For time

WOD

5 rounds for time:

• 20 push ups (narrow hands)
• 20 dips (using the bed/a stable chair)
• 20 push ups (wide hands)
• 20 dips
• 60 seconds rest between rounds

Type

For time

WOD

50 plank shoulder taps
50 straight leg sit ups
50 air squats
50 v-ups
50ft bear crawl
50 jumping jacks
50 push ups
50 glute bridges
50 skater jumps
50 burpees

Type

Fixed Rounds

WOD

50-35-15 Leg lifts
50-35-15 Pushups
50-35-15 Situps

Type

For time

WOD

5 rounds for time:

• 10 tuck jumps
• 10 jumping lunges
• 10 air squats
• 30 seconds rest between rounds

Type

AMRAP

WOD

30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

Type

Fixed Rounds

WOD

10 rounds of:

• 10-second L-sit
• 30-second wall-sit (L-sit too hard? Keeps legs straight a lift heels off ground instead)

Type

EMOM

WOD

20 MINUTE EMOM
6 push ups
6 up downs
6 lunges (3 each leg)

Type

For time

WOD

How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

Type

Fixed Rounds

WOD

10 rounds of:

• 10-second L-sit
• 30-second wall-sit (L-sit too hard? Keeps legs straight a lift heels off ground instead)

Type

Fixed Rounds

WOD

5 ROUNDS
3 MINUTE AMRAP
8 (2 count) mountain climbers
8 push ups
8 hollow body rocks
8 russian twists
REST 1 MINUTE AFTER EACH ROUND

Note

*mountain climbers right + left = 1. make sure you are holding a plank position and you are bringing your knee as close to your elbow as possible.

*hollow body rock maintain a solid hollow body as you rock up and down through the movement.

*russian twists are left + right = 1

Type

For time

WOD

12 Rounds for time
10 Burpees
10 Leg lifts

Type

For time

WOD

5 rounds for time:

• 10 vertical jumps
• 10 push ups
• 20 seconds rest between rounds

Type

For time

WOD

75 air squats
100 push ups
75 air squats
100 sit ups

Type

Fixed Rounds

WOD

100 Single unders
50 Squats
5 rounds for time

Type

Fixed Rounds

WOD

5 rounds of:

• 20 air-squat
• 10 jumping squats (Throw in some wall-sits between rounds to really feel the burn)

Type

AMRAP

WOD

4 ROUNDS
4 MINUTE AMRAP
10 tuck jumps
20 body weight reverse lunges
30 alternating plank shoulder taps
REST 2 MINUTES AFTER EACH ROUND

Type

Fixed Rounds

WOD

100 Single unders
50 Squats
5 rounds for time

Type

For time

WOD

3 rounds for time:

• Maximum hollow rocks
• Maximum plank
• 60 seconds rest between rounds

Type

For time

WOD

1 burpee
1 air squat
1 jumping jack
1 sit up
1 handstand hold (3 seconds)

Note

*add 1 rep to each movement per round. So in round 2 you will perform 2 reps of each.
In the 3rd round you will do 3 of each.
Keep adding until the 20 minutes are up.

Type

Fixed Rounds

WOD

10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

Type

AMRAP

WOD

20 minutes AMRAP

• 20 mountain climbers
• 20 jumping jacks
• 20 air squats
• 20 bicycle crunches
• 60 seconds rest between rounds

Type

Fixed Rounds

WOD

3 ROUNDS
1 minute of max mountain climbers
REST 30 SECONDS
1 minute of max burpees
REST 30 SECONDS
1 minute of max air squats
REST 30 SECONDS
1 minute of max jump rope
REST 1 MINUTE

Type

For time

WOD

For Time:
200 Air Squats

Type

For time

WOD

5 rounds for time:

• Burpee down to push up position
• 10-second plank
• 10 push ups
• Burpee out to standing
• 20 seconds rest between rounds

Type

Fixed Rounds

WOD

3 ROUNDS
1 minute of max mountain climbers
REST 30 SECONDS
1 minute of max burpees
REST 30 SECONDS
1 minute of max air squats
REST 30 SECONDS
1 minute of max jump rope
REST 1 MINUTE

Type

Fixed Rounds

WOD

20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a
100 meter sprint between each set

Type

For time

WOD

10 rounds for time:

• 10 burpees
• 10 sit ups
• 10-second rest between rounds

Type

AMRAP

WOD

2 ROUNDS…
3 MINUTE AMRAP – max burpees
REST 1 MINUTE
3 MINUTE AMRAP – max wall sit
REST 1 MINUTE
3 MINUTE AMRAP – max alt. DB toe taps
REST 1 MINUTE
3 MINUTE AMRAP – max plank in push up position

Type

Fixed Rounds

WOD

8 rounds of:

• 20 seconds of air squats followed by 10 seconds of rest 8 rounds of:
• 20 seconds of jumping squats followed by 10 seconds of rest

Type

Fixed Rounds

WOD

6 ROUNDS
1 minute of double unders
30 seconds of sit ups
REST 30 SECONDS
1 MINUTE of max push ups
30 seconds of flutter kicks
REST 30 SECONDS

Type

For time

WOD

21-15-9
Air Squats Pushups

Type

Fixed Rounds

WOD

5 rounds of:

• 15 hollow rocks
• 30-second plank
• 45-second wall-sit
• 30 seconds rest between rounds

Type

Fixed Rounds

WOD

21-15-9 burpees lunges push ups

Type

Fixed Rounds

WOD

3 rounds of:

• 20 sit ups
• 20 bicycle crunches
• 20 leg raises
• 20 heel taps
• 20 reverse crunches

Type

Fixed Rounds

WOD

16-14-12-10-8-6-4-2
sit ups
air squats
push ups

Type

Fixed Rounds

WOD

8 rounds of:

• 20 seconds of sprints followed by 10 seconds of rest

Type

Fixed Rounds

WOD

18-15-12-9
jumping lunges
push ups

Type

Fixed Rounds

WOD

3 rounds:

• 10 push ups
• 20 tricep dips
• 30 squats
• 40 lunges
• 50 sit ups
• 60 sec wall sit

Type

For time

WOD

Spend a total of 5 minutes in a handstand

Type

Fixed Rounds

WOD

3 ROUNDS

150 jumping jacks

15 box jumps 24/20

Type

For time

WOD

Complete all moves below, followed by a 1 Minute Recovery x 3

1. 12 Squats

2. 11 Push Ups

3. 10 Reverse Lunges

4. 9 Bent Over Rows

5. 8 Deadlifts

6. 7 DB Swings

7. 6 Alternating Snatches

8. 5 Sprawls

9. 4 Renegade Rows

10. 3 Burpees

11. 2 Double Squat Press

12. 1 Minute Plank

REST FOR 1 MINUTE REPEAT X 3

Type

AMRAP

WOD

12 MINUTE AMRAP

30 skater jumps

15 air squats

Type

For time

WOD

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

Type

For time

WOD

50 Air Squats

50 Jumping Jacks

50 Push-Ups

50 Jumping Jacks

50 Lunges

50 Jumping Jacks

50 Burpees

50 Jumping Jacks

50 Mountain Climbers (L+R=1)

50 Jumping Jacks

50 Mountain Climbers (L+R=1)

50 Jumping Jacks

50 Burpees

50 Jumping Jacks

50 Lunges

50 Jumping Jacks

50 Push-Ups

50 Jumping Jacks

50 Air Squats

50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Type

For time

WOD

TABATA – mountain climbers

REST 1 MINUTE

TABATA – push ups

REST 1 MINUTE

TABATA – sit ups

REST 1 MINUTE

TABATA – burpees

Type

For time

WOD

5 Rounds For Time:

3 Tuck Jumps

3 Squats

3 Broad Jumps

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1 Push-Ups

20-18-16-14-12-10-8-6-4-2 V-Ups

30-27-24-21-18-15-12-9-6-3 Air Squats

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Athlete must perform 10 Push-Ups, 20 V-Ups, and 30 Air Squats for the first round.

Push-Ups go down by 1 repetition each round, V-Ups go down by 2 repetitions each round, and Air Squats go down by 3 repetitions each round.

Type

Fixed Rounds

WOD

10 pistol squats

10 pistol squats,

25 decline push ups

10 pistol squats,

25 decline push ups,

50 straight leg sit ups

10 pistol squats,

25 decline push ups,

50 straight leg sit ups,

100 crossbody toe touches (in plank position)

10 pistol squats,

25 decline push ups,

50 straight leg sit ups,

100 crossbody toe touches,

150 reps of (50 air squats, 50 reverse lunges, and 50 step ups)

Type

For time

WOD

8 Rounds For Time:

Handstand 30 seconds

10 Squats

Type

For time

WOD

100 shoulder taps (L+R=2) 5 wall walks

100 elevated glute bridges

5 wall walks

100 cosack squats (L+R=2)

5 wall walks

100 reverse lunges (50 each leg)

5 wall walks

Type

EMOM

WOD

EMOM for 40 minutes Minute

1: 5 Air Squats + 5 Jump Squats Minute

2: 5 Push-Ups + 5 Clap Push-Ups Minute

3: 5 Sit-Ups + 5 V-Ups Minute

4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

Note

On a 40-minute clock, perform every minute on the minute (EMOM) of the prescribed work in the order written. Cycle through the 4 pairs of exercises.

The first movement is of each set is strict in nature and the second movement is more dynamic. Score is the total number of repetitions completed before the 40-minute clock stops.

Tips and Strategy Most athletes should figure out what they are going to do for their handstand pushups before they start.

The rest of the workout is really straight forward.

Intended Stimulus The smaller sets should allow the athlete to enjoy a gradual increase in heart rate.

Minute 4 will be the most challenging for most athletes, especially when fatigue starts to set in. If this is too easy for some of the more advanced athletes, they can double the reps.

Scaling Options EMOM in 30 minutes Minute 1: 5 Air Squats Minute 2: 5 Push-Ups Minute 3: 5 Sit-Ups

Type

For time

WOD

8 Rounds For Time:

Handstand 30 seconds

10 Squats

Type

For time

WOD

5 min. of step ups

4 min. of up downs with a twist

3 min. of perfect push ups

2 min. of russian twists

1 min. of plank

REST 3 MINUTES

5 min. of step ups

4 min. of up downs with a twist

3 min. of perfect push ups

2 min. of russian twists

1 min. of plank

Type

For time

WOD

1.5 mile Run

60 Plank Shoulder Taps

15 V-Ups

40 Plank Shoulder Taps

15 V-Ups

40 Plank Shoulder Taps

15 V-Ups

60 Plank Shoulder Taps

1.5 mile Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 1.5 mile Run is completed.

Movement Standard Plank Shoulder Tap: This is performed with a standard Plank Hold.

Athlete taps the right shoulder with the left hand and the left shoulder with the right hand while in the Plank position.

Type

For time

WOD

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

Type

For time

WOD

10 ROUNDS

EVERY 2 MINUTES

5 burpees

10 push ups

15 sit ups

20 air squats

Note

*Your score is your slowest time.

So what I would like to see is you sprint through each round as fast as possible.

But, that doesn’t mean it is okay to cut corners on your form or range of motion, MAKE EVERY REP COUNT.

Type

AMRAP

WOD

AMRAP (with a Partner) in 18 minutes 6 Rounds of:

1 minute Plank Hold / Push-Ups

1 minute Wall Sit Hold / Jumping Squats

1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Note

Partner one stays on the hold station for each of the three one minute stations in the three minute round.

Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

Tips and Strategy Try to recover your breathing and slow your heart rate down as much as possible when completing the static holds.

Keep an eye on funky foot positioning when doing high rep jumping squats, they can have a mind of their own! Intended Stimulus You want to keep moving for the minute so choose a movement or progression of the movement that allows you to keep it going.

The partner working on static holds should be able to breathe through those holds and have some chance to recover a bit during those three minutes.

Scaling Move Push-Ups to a raised surface or sub for Push-Up negatives if you cannot do Push-Ups.

Try 30 seconds per leg of single leg Wall Sits if Wall Sit feels too easy. Work on nose and toes only against the wall on the stomach to wall handstand for extra challenge.

Hold a weight over your head (heavy book or odd object) to give you that extra burn on hollow rocks.

Type

For time

WOD

For Time:

250 Air Squats

Type

For time

WOD

4 Rounds For Time:

10 Tuck Jumps

10 Pushups

10 Situps

Type

AMRAP/EMOM

WOD

10 MINUTE AMRAP

6 cossack squats (3 each leg)

10 single leg ground to sky touches

10 alternating lunges

30 second plank hold RIGHT INTO…

10 MINUTE AMRAP

5 burpee broad jumps + reverse bear crawl

10 air squats

30 second wall sit RIGHT INTO…

15 MINUTE EMOM min.

1: 30 second hollow body hold min.

2: 30 second russian twists min.

3: 30 second tuck hold

Type

For time

WOD

For Time:

100 Burpees

Type

EMOM

WOD

EMOM in 19 minutes

1 minute Max Air Squats

1 minute Max Alternating Reverse Lunges

1 minute Max Alternating V-Ups

1 minute Max Burpees

1 minute Rest Repeat 4x

Note

On a 19-minute clock, every minute on the minute (EMOM) perform the prescribed movement for as many repetitions as possible.

Complete 1 minute of each of the 4 movements, then rest 1 minute. Repeat 4 times.

Type

EMOM

WOD

15 MINUTE EMOM Min.

1: 15-10 perfect push ups Min.

2: 30-20 air squats Min.

3: 16 2-count mountain climbers RIGHT INTO….

12 MINUTE EMOM Min.

1: 30 second right side plank Min.

2: 30 second left side plank Min.

3: 30 second superman hold Min.

4: 30 second hollow body hold

Type

AMRAP

WOD

:30 seconds Max Squat Jumps

:30 seconds rest

Type

For time

WOD

500 Shoulder Taps

Every break or rest, complete:

15 Air Squats

5 Push-Ups

Note

With a running clock, as fast as possible complete 500 Shoulder Taps.

Every time you break or rest, complete 15 Air Squats and 5 Push-Ups before proceeding to where you left from the Shoulder Taps.

Score is the time on the clock when the 500 Shoulder Taps are completed. Movement Standard Shoulder Tap: From the Plank Hold position, athlete must touch the left shoulder with the right hand and the right shoulder with the left hand.

Every tap is one rep

Type

AMRAP

WOD

5 Handstand Push-ups

10 Pistol Squats

Type

FOR TIME

WOD

Burpees

Push-ups

Sit-ups

Note

Lorem Ipsum

Type

EMOM

WOD

10 MINUTE EMOM

4 up downs

6 push ups

8 floor to sky touches RIGHT INTO…

10 MINUTE EMOM

8 air squats

10 plank object taps

12 mountain climbers (Right + left = 1) RIGHT INTO…

5 MINUTE EMOM

10 single leg deadlifts (5 each leg) RIGHT INTO…

5 MINUTE EMOM

8 alternating tempo cossak squats (4 each leg)

Type

FOR TIME

WOD

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

Type

Fixed Rounds

WOD

6 Rounds

20 Air Squats

10 Hand Release Push-Ups

20 Lunges

10 Burpees

Note

Simply, Savage! Your goal is to complete 6 rounds as fast as possible, find a pace you can maintain and keep moving throughout each and every round. Lockdown but never held back

Type

For time

WOD

10 Rounds For Time:

10 Pushups

10 Squats

10 Tuck Jumps

Type

FOR TIME

WOD

300 Air Squats

Type

AMRAP

WOD

Choose 1 movement; Push-ups, Air Squats, or Burpees

Note

Do 1 movement per minute at the top of every minute. Each minute adds an additional rep. Go until you can’t complete the required reps in a minute.

Type

EMOM

WOD

20 MINUTE EMOM

4 up downs

8 air squats

12 russian twists

Type

FOR TIME

WOD

74-44-11

Perform 74 reps of each movement, then 44 reps of each movement, then 11 reps of each.

Burpees

Push-ups

Sit-ups

Air Squats

Note

The first set is a total slog, so go slow, but keep moving. After that, the set of 44 will feel like a breeze. To scale, you can always do the pushups on your knees or cut the reps down; try 37-22-6 if you’re a beginner.

Type

For time

WOD

50-40-30-20-10 Reps for Time

Burpees Air Squats

Push-Ups

Sit-Ups

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Athlete must accomplish 50 Burpees, 50 Air Squats, 50 Push-Ups, and 50 Sit-Ups before moving on to 40 repetitions of each movement, etc.

Type

For time

WOD

5 Rounds For Time:

Handstand 1 minute

Hold bottom of the squat 1 minute

Type

FOR TIME

WOD

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Note

Score is the time it takes you to complete all the repetitions—650 reps in total.

Tips and Strategy

Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard. Intended Stimulus This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (burpees, push-ups, lunges, sit-ups, and air squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

Scaling Options

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A

10 Burpees

10 Burpees

15 Push-Ups

10 Burpees

15 Push-Ups

20 Lunges

10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

30 Air Squats

Beginner B

10 Burpees

10 Burpees

15 Incline Box/Bench Push-Ups

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

25 Anchored Sit-Ups

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

25 Anchored Sit-Ups

30 Air Squats

Type

AMRAP

WOD

AMRAP (with a Partner) in 18 minutes 6 Rounds of:

1 minute Plank Hold / Push-Ups

1 minute Wall Sit Hold / Jumping Squats

1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement.

Swap after each completed 3 minute round.

Note

Partner one stays on the hold station for each of the three one minute stations in the three minute round.

Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

Tips and Strategy Try to recover your breathing and slow your heart rate down as much as possible when completing the static holds.

Keep an eye on funky foot positioning when doing high rep jumping squats, they can have a mind of their own! Intended Stimulus You want to keep moving for the minute so choose a movement or progression of the movement that allows you to keep it going.

The partner working on static holds should be able to breathe through those holds and have some chance to recover a bit during those three minutes.

Scaling Move Push-Ups to a raised surface or sub for Push-Up negatives if you cannot do Push-Ups.

Try 30 seconds per leg of single leg Wall Sits if Wall Sit feels too easy. Work on nose and toes only against the wall on the stomach to wall handstand for extra challenge.

Hold a weight over your head (heavy book or odd object) to give you that extra burn on hollow rocks.

Type

FOR TIME

WOD

30 Seconds Handstand

20 Air Squats

Type

EMOM

WOD

BUY IN: 100 reverse sit ups

THEN: accumulate 10 minutes of a plank hold

EVERY TIME YOU REST: clock stops

complete: 10 alternating pistols and

15 push ups

*clock resumes when you start holding your plank again.

Type

AMRAP

WOD

1 Minute Handstand

1 Minute Hold Bottom of Squat

Type

For time

WOD

10 Rounds For Time:

Sprint 100m

Walk 100m

Type

AMRAP

WOD

2 Minutes Max Push-ups

1 Minute Rest

2 Minutes Max Sit-ups

1 Minute Rest

2 Minutes Max Air Squats

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1

Rep Rounds For Time:

Burpees Situps

Type

FOR TIME

WOD

50 Jump Tucks

50 Push-ups

50 Air Squats

50 Handstands

50 Walking Lunges

50 Sit-ups

50 Second L-Sit Hold

50 Burpees

Type

FOR TIME

WOD

Sit-ups

Push-ups

Air Squats

Type

Fixed Rounds

WOD

5 Rounds

10 seconds Hollow Hold

10 Alligator Rolls

10 seconds Arch Hold

1 minute Rest

Note

Rest 1 minute between each round. Repeat 5 times.

The score will be total time it takes to complete all 5 rounds including each rest period.

This workout can be used for accessory work or as a core finisher after a WOD.

In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”).

The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.

Type

For time

WOD

10 burpees….

10 burpees

25 push ups….

10 burpees

25 push ups

50 lunges….

10 burpees

25 push ups

50 lunges

100 sit ups

10 burpees

push ups

50 lunges

100 sit ups

150 air squats

Note

Lorem Ipsum

Type

FOR TIME

WOD

20 Air Squats

20 Alternating Lunges

20 Alternating Split Squat Jumps

10 Squat Jumps

Type

For time

WOD

10 Rounds For Time:

10 Walking Lunges

10 Pushups

Type

FIXED ROUNDS

WOD

3 to 5 rounds of: ·

20 air squats ·

20 alternating lunges (10 on either leg) ·

20 jumping lunges ·

15 squat jump

Type

FIXED ROUNDS

WOD

10 rounds of: ·

10 push ups ·

10 sit ups ·

10 air squats

Note

(More energy? Do more rounds and reps)

Type

AMRAP

WOD

AMRAP in 20 minutes

50 Plank Jacks

50 Sit-Ups

30 Alternating Lunges

20 Push-Ups

10 Burpees

Note

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops. Movement Standard Plank Jack: From the Plank Hold position with the arms fully extended, jump both feet out wide to each side as if doing a Jumping Jack. Bring your feet together.

This counts as one rep.

Type

For time

WOD

30 MINUTE RUNNING CLOCK

50-40-30-20-10 mountain climbers (right + left = 1) diamond push ups (on knees) RIGHT INTO…

10-20-30-40-50 straight leg sit ups

*After each set complete 1 minute of plank RIGHT INTO….

max alternating step ups in remaining time

*Perform the diamond push ups from your knees at the beginning so you can keep a good pace.

Type

FOR TIME

WOD

100 Alternating Pistols

Every minute on the minute starting at 0:00, perform: 10 Push-ups

Note

Not everyone can do pistols, but this is great time to start working on them! Make sure your ankles and hips are well warmed up. Even if you’re already a pistol expert, 100 is a lot. If you can’t do the full movement, try assisted pistols by holding on to a doorframe, or do single-leg squats to your couch or coffee table to get used to the movement.

Type

EMOM

WOD

EMOM for 40 minutes Minute

1: 5 Air Squats + 5 Jump Squats Minute

2: 5 Push-Ups + 5 Clap Push-Ups Minute

3: 5 Sit-Ups + 5 V-Ups Minute

4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

Note

On a 40-minute clock, perform every minute on the minute (EMOM) of the prescribed work in the order written. Cycle through the 4 pairs of exercises.

The first movement is of each set is strict in nature and the second movement is more dynamic.

Score is the total number of repetitions completed before the 40-minute clock stops.

Tips and Strategy Most athletes should figure out what they are going to do for their handstand pushups before they start.

The rest of the workout is really straight forward.

Intended Stimulus The smaller sets should allow the athlete to enjoy a gradual increase in heart rate.

Minute 4 will be the most challenging for most athletes, especially when fatigue starts to set in.

If this is too easy for some of the more advanced athletes, they can double the reps.

Scaling Options EMOM in 30 minutes Minute 1: 5 Air Squats Minute 2: 5 Push-Ups Minute 3: 5 Sit-Ups

Type

FOR TIME

WOD

5 burpees

20 squats

5 burpees

10 push ups

5 burpees

20 lunges

5 burpees

10 v-ups

Type

EMOM

WOD

20 MINUTE EMOM

6 push ups

6 up downs

6 lunges (3 each leg)

Type

AMRAP

WOD

5 ROUNDS

3 MINUTE AMRAP

8 (2 count) mountain climbers

8 push ups 8 hollow body rocks

8 russian twists

REST 1 MINUTE AFTER EACH ROUND

Note

*Mountain climbers right + left = 1. make sure you are holding a plank position and you are bringing your knee as close to your elbow as possible.

*Hollow body rock maintain a solid hollow body as you rock up and down through the movement.

*Russian twists are left + right = 1

Type

For time

WOD

10 Rounds For Time:

10 Burpees

Run 100m

Type

For time

WOD

5 Rounds for Time

15 Air Squats

15 Burpees

15 Hand Release Push-Ups

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Type

For time

WOD

10 Rounds For Time:

10 Pushups

10 Squats

Type

For time

WOD

FOR TIME 75 air squats 100 push ups 75 air squats 100 sit ups 75 air squats

Type

For time

WOD

Tabata Squats:

20 seconds on

10 seconds rest,

8 rounds.

Type

For time

WOD

50 Air Squats

50 Jumping Jacks

50 Push-Ups

50 Jumping Jacks

50 Lunges

50 Jumping Jacks

50 Burpees

50 Jumping Jacks

50 Mountain Climbers (L+R)

50 Jumping Jacks

50 Mountain Climbers (L+R)

50 Jumping Jacks

50 Burpees

50 Jumping Jacks

50 Lunges

50 Jumping Jacks

50 Push-Ups

50 Jumping Jacks

50 Air Squats

50 Jumping Jacks

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Type

AMRAP

WOD

4 ROUNDS

4 MINUTE AMRAP

10 tuck jumps

20 body weight reverse lunges

30 alternating plank shoulder taps

REST 2 MINUTES AFTER EACH ROUND

Note

Lorem Ipsum

Type

For time

WOD

7 Rounds For Time:

7 Air Squats

7 Burpees

Type

For time

WOD

21-15-9 Reps of:

Burpees Air Squats

15-12-9 Reps of:

Burpees Push-Ups

12-9-6 Reps of:

Burpees Lunges

Note

With a running clock, as fast as possible perform the prescribed work.

Athlete must complete 21 Burpees and 21 Air Squats before moving on to 15 Burpees and 15 Air Squats and 9 Burpees and 9 Air Squats.

Continue with the pattern for 15-12-9 reps of Burpees and Push-Ups and 12-9-6 reps of Burpees and Lunges.

Type

AMRAP

WOD

1 burpee

1 air squat

1 jumping jack

1 sit up

1 handstand hold (3 seconds)

Note

*Add 1 rep to each movement per round.

So in round 2 you will perform 2 reps of each.

In the 3rd round you will do 3 of each.

Keep adding until the 20 minutes are up.

Type

For time

WOD

5 Rounds For Time:

50 Air Squats

Rest the amount of time it took to complete the 50

Type

For time

WOD

20 Alternating Rounds (with a Partner) for Time Max Push-Ups Max Bodyweight Partner Rows

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Athletes will perform each round alternating.

Each athlete has one attempt to perform max repetitions of the prescribed movements.

Type

Fixed Rounds

WOD

3 ROUNDS

1 minute of max mountain climbers

REST 30 SECONDS

1 minute of max burpees

REST 30 SECONDS

1 minute of max air squats

REST 30 SECONDS

1 minute of max jump rope

REST 1 MINUTE

Type

For time

WOD

10 Rounds For Time:

10 Situps

10 Burpees

Type

For time

WOD

For Time:

250 Jumping Jacks

Type

EMOM

WOD

EMOM in 30 minutes Minute

1: 20 Alternating Pistols Minute

2: Hand Release Push-Ups Minute

3: 10 Burpees Repeat 10x

Note

On a 30-minute clock, every minute on the minute (EMOM) perform the prescribed work.

Minute 1 starts with 20 Alternating Pistols, minute 2 with 15 Hand Release Push-Ups, and minute 3 with 10 Burpees.

Repeat this sequence 10x.

Type

Fixed Rounds

WOD

2 ROUNDS…

3 MINUTE AMRAP – max burpees

REST 1 MINUTE

3 MINUTE AMRAP – max wall sit

REST 1 MINUTE

3 MINUTE AMRAP – max alt. DB toe taps

REST 1 MINUTE

3 MINUTE AMRAP – max plank in push up position

Type

For time

WOD

100 Jumping Jacks

75 Air Squats

50 Pushups

25 Burpees

Type

Max Reps

WOD

For Max Reps To the tune of the song “Flower” perform the following movements for every mention of:

Bring Sally Up:

Hold top of the Push-Up Bring Sally Down:

Hold the bottom of the Push-Up (keep chest 1 in off the ground)

Note

To the tune of the song, “Flower”, by Moby, start facing the ground in the bottom of the Push-Up position. When the song says “Bring Sally Up,” press up into the top of the Push-Up position and hold until the song says “Bring Sally Down.” At that point descend back to the bottom of the Push-Up position, but keep your chest about 1 inch off the ground until you press back to the top of the Push-Up at the next “Bring Sally Up.” Continue in this manner for the entire song.

Do not rest or let any other part of the body touch the ground while the song is playing. Score is the total number of Push-Ups you complete before failure.

If you complete every rep based on the song’s lyrics you will complete 30 Push-Ups.

Alternative Movements This benchmark WOD can be done with Push-Ups as shown here, or with other movements like Air Squats, Back Squats (weighted) or Pull-Ups.

Type

Fixed Rounds

WOD

3 ROUNDS

150 jumping jacks

15 box jumps 24/20

Type

For time

WOD

3 Rounds For Time:

30 Push-ups

40 Sit-ups

50 Squats

Type

Fixed Rounds

WOD

5 Rounds

10 Arch Rocks

10 Arch Ups

10 second Arch Hold

1 minute Rest

Note

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.

This workout can be used for accessory work or as a core finisher after a WOD.

In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”).

The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.

Type

AMRAP

WOD

12 MINUTE AMRAP

30 skater jumps

15 air squats

Type

AMRAP

WOD

AMRAP in 20 minutes:

5 Pushups

10 Situps

15 Squats

Type

FOR TIME

WOD

10 Burpees

10 Air Squats

10 Push-Ups

10 Sit-Ups

Note

Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap is 30 minutes.

Type

For time

WOD

Four Tabatas for Total Reps in 19 minutes

Tabata Burpees

Tabata Lunges

Tabata Sit-Ups

Tabata Air Squats

Rest 1 minute between Tabatas

Note

Legend consists of 4 Tabatas that you should complete one after another. Between the Tabatas, you have 1-minute rest.

Legend is a classic interval workout that uses the Tabata training method: 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

Legend starts with part a) 8 Rounds of Burpees (= 20 sec. Burpees, 10 sec. Rest), then 1-minute rest followed by part b) 8 Rounds of Lunges (= 20 sec. Lunges, 10 sec. Rest), then 1-minute rest followed by part c) 8 Rounds of Sit-Ups (= 20 sec. Sit-Ups, 10 sec. Rest), then 1-minute rest followed by 8 Rounds of Air Squats (= 20 sec. Air Squats, 10 sec. Rest).

Score is the total number of repetitions completed before the 19-minute clock stops.Scaling Option: You can scale Legend by reducing each parts from 8 to 4 rounds.

Type

AMRAP

WOD

12 MINUTE AMRAP

30 skater jumps

6 DB squat snatches 50/35

Type

FOR TIME

WOD

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

Note

With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Tips and Strategy

Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds. Never go to failure on the Push-Ups. And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups. Keep the pace moderate throughout to be successful.

Intended Stimulus is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling

Options Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time

20 Knee Push-Ups, 1 Sit-Up

19 Knee Push-Ups, 2 Sit-Ups

18 Knee Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Knee Push-Ups, 19 Sit-Ups

1 Knee Push-Up, 20 Sit-Ups

Beginner (B)

For Time

15 Push-Ups, 1 Sit-Up

14 Push-Ups, 2 Sit-Ups

13 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 14 Sit-Ups

1 Push-Up, 15 Sit-Ups

Type

FOR TIME

WOD

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow

Hold 1 minute Rest

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after each round.

Tips and Strategy

Due to the built-in rest, go as fast and as unbroken as possible during each of the 4 movements. You only reap the rewards if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.

Intended Stimulus

It should feel very muscularly fatiguing. Your core should be on fire within the first 2 rounds. This is a true interval WOD: attack the movements when you’re working, and enjoy the rest when it comes. This workout is perfect as a standalone WOD, or as a way to finish a cardio-based workout.

Scaling Options

The movements aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.

Beginner

5 Rounds

10 Supported Hollow Rocks (hands hold at hamstrings)

10 Modified V-Ups (bend knees as much as needed)

10 Tuck Ups

10 second Supported Hollow Hold (hands hold at hamstrings)

1 minute Rest

Type

For time

WOD

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)

Handstand Push-ups

Type

EMOM

WOD

1 Rep in the first minute

2 Reps in the second minute

3 Reps in the third minute etc.

Note

Choose any single movement (Pull-ups, Thrusters, Burpees, Cleans, Snatches, Rope Climbs, etc.). Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). The athlete continues for as long as possible until they can no longer complete the number of reps prescribed in under a minute.

Type

For time

WOD

3 Rounds of:

12 Squat Jumps

12 Hand Release Push-Ups

12 Wide-Arm Push-Ups

20 Straight Leg Raises Directly into,

3 Rounds of:

10 Tuck Jumps

20 Shoulder Tap Push-Ups

20 Alternating Airborne Lunges

10 V-Ups

Finally, 3 Rounds of:

60 second Plank

25 Half-Jacks

20 4-Count Mountain Climbers

15 Air Squats

Note

The sequence of the workout is three rounds of each circuit before moving on to the next.

You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds. Movement Standards Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor.

The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times. Intended Stimulus This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing.

The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace. Scaling Advanced athletes should wear a weight vest of their choice.

For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.

Type

AMRAP

WOD

TABATA – mountain climbers

REST 1 MINUTE

TABATA – push ups

REST 1 MINUTE

TABATA – sit ups

REST 1 MINUTE

TABATA – burpees

Type

FOR TIME

WOD

10-20-30-40-50-60-70-80-90-100 Alternating Lunges

10 Burpees (after each set)

Note

With a running clock, as fast as possible perform the prescribed work in the order written. The Lunges on this one are meant to be Walking Lunges, competition-style where the trail knee touches the deck, alternating steps, and step together at the top of every step for the rep to count. The Lunges are split reps, so for the 10 reps to start that is 5 on each leg alternating for 10 total. Keep your hands off your thighs while you Lunge, no using your hands or arms to push off your legs. Make sure the trail knee GENTLY touches the deck every step, and bring both feet together to complete every rep. The Burpees are standard CrossFit burpees, get on the deck with chest and thighs touching (does not have to be a strict push-up) get up, then jump and clap with hands overhead to complete the rep. The key strategy is don’t stop moving.

Type

For time

WOD

150 Burpees

Type

FOR TIME

WOD

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups

Note

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups. The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1. The burpees are straight forward, just standard CrossFit Burpee, get on the ground so your chest touches, get up, jump and clap overhead. The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position. If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total. The Sit-Ups are meant to be regular AbMat Sit-Ups, but those can be scaled according to athlete needs and abilities. Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit-Ups are meant to be AbMat Sit-Ups but can be scaled to feet anchored Sit-Ups, or regular Crunches as needed.

Type

For time

WOD

Squats for time (pick a number between 100-500)

1 Round for Time

Type

FOR TIME

WOD

13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:

Hand Release Push-Ups

Air Squats

Sit Ups

Note

With a running clock, as fast as possible complete the prescribed work. Athlete must complete 13 Hand Release Push-Ups, 13 Air Squats, and 13 Sit-Ups for the first round. Then in the succeeding rounds, athlete will work their way down from 12 reps of each movement. Continue this pattern, down to 1 repetition per movement per round.

Type

Fixed Rounds

WOD

10 pistol squats

10 pistol squats,

25 decline push ups

10 pistol squats,

25 decline push ups,

50 straight leg sit ups

10 pistol squats,

25 decline push ups,

50 straight leg sit ups,

100 crossbody toe touches (in plank position)

10 pistol squats,

25 decline push ups,

50 straight leg sit ups,

100 crossbody toe touches,

150 reps of (50 air squats, 50 reverse lunges, and 50 step ups)

Type

AMRAP

WOD

• 5 minutes of sit-ups
• 5 minutes of leg-raises
• 5 minutes of reverse crunches
• 5 minutes of heel taps

Type

EMOM

WOD

EMOM for 15 minutes

3 Push-Ups

3 Burpees

Type

FOR TIME

WOD

3 rounds for time:

• 50 push ups (hands wide)
• 40 push ups (hands narrow)
• 30 push ups (diamond)

(Do more rounds if you have time/energy!)

Type

AMRAP

WOD

20 Frog Pumps

20 Single-Leg Glute Bridges (10 each leg) 20 Air Squats

20 Lunges (10 each leg)

Note

Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Tips and Strategy

Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.

Intended Stimulus

Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.

Type

FOR TIME

WOD

Burpees

Push-Ups

Sit-Ups

Air Squats

Note

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Score is the time on the clock when the last round of air squats is completed.

Type

EMOM

WOD

4 Burpees

6 Air Squats

8 Sit-Ups

Note

Each minute, perform 4 Burpees, 6 Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops. Scaling Options Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner

EMOM for 20 minutes

2 Burpees

3 Air Squats

4 Sit-Ups

Type

For time

WOD

FOR TIME

100 shoulder taps (L+R=2)

5 wall walks

100 elevated glute bridges

5 wall walks

100 cosack squats (L+R=2)

5 wall walks

100 reverse lunges (50 each leg)

5 wall walks

Type

FOR TIME

WOD

3 rounds of:

• 20 jumping lunges
• 20 tuck jumps
• 20 jumping jacks
• 20 vertical jumps ·

60-second rest between rounds

Type

AMRAP

WOD

AMRAP in 60 minutes Burpees

Note

On a 60-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work.

Rest as needed. Score is the total number of Burpees completed before the 60-minute clock stops.

Scaling Options AMRAP (with a Partner) in 60 minutes Burpees (one partner works at a time)

Type

AMRAP

WOD

7 Minute AMRAP:

• 3 burpees
• 15 jumping jacks
• No rest between rounds

7 Minute AMRAP:

• 3 push ups
• 15 sit ups

Type

For time

WOD

5 min. of step ups

4 min. of up downs with a twist

3 min. of perfect push ups

2 min. of russian twists

1 min. of plank

REST 3 MINUTES

5 min. of step ups

4 min. of up downs with a twist

3 min. of perfect push ups

2 min. of russian twists

1 min. of plank

Type

FOR TIME

WOD

10 vertical jumps (jump as high as you can, land, repeat) ·

10 push ups (with handclap in-between if able)

Your daily WOD is more than possible wherever you are!

Type

For time

WOD

5 Rounds in 24 minutes

1 minute Mountain Climbers

1 minute Push-Ups

1 minute Flutter Kicks

1 minute Air Squats

1 minute Rest

Note

On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

Type

Fixed Rounds

WOD

10 ROUNDS

EVERY 2 MINUTES

5 burpees

10 push ups

15 sit ups

20 air squats

Note

*Your score is your slowest time. So what I would like to see is you sprint through each round as fast as possible.

But, that doesn’t mean it is okay to cut corners on your form or range of motion, MAKE EVERY REP COUNT.

Type

FIXED ROUNDS

WOD

1,000 rep bodyweight workout

4 rounds, 25 reps each

push ups

squats

tricep dips

v-ups

lunges, left leg

plank

shoulder taps

lunges, right leg

bicycle crunches

mountain climbers

glute bridges

Type

Fixed Rounds

WOD

100-80-60-40-20 sit ups

50-40-30-20-10 squats

25-20-15-10-5 push ups first round = 100 sit ups,

50 squats, 25 push ups second round = 80 sit ups,

40 squats, 20 push ups etc.

Note

(Home)WORK can be done anywhere with little or no equipment.

Type

AMRAP

WOD

30 MINUTE AMRAP

run 800m

20 push ups

25 sit ups

30 shoulder taps

35 air squats

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1

Rep Rounds for Time:

Burpees Pushups Situps

Type

AMRAP

WOD

AMRAP in 10 minutes

15 Lunges

10 Push-Ups

15 Lunges

20 Sit-Ups

Note

On a 10-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock ends.

Type

EMOM

WOD

10 MINUTE EMOM

Min. 1: 10 up downs + max push ups

Min. 2: rest RIGHT INTO…

10 MINUTE EMOM

Min. 1: 20 air squats + max box jumps

Min. 2: rest RIGHT INTO…

10 MINUTE EMOM

Min. 1: 10 alternating leg v ups + max sit ups

Min. 2: rest

Type

For time

WOD

4 minute tabata plank up-downs

4 minute tabata plank hip dips

4 minute tabata side plank dips,

left 4 minute tabata side plank dips,

right tabata = :20 work/:10 rest

1 minute rest between tabatas

Type

AMRAP

WOD

AMRAP in 20 minutes:

5 Handstand push-ups

10 Pistols

Note

Lorem Ipsum

Type

Fixed Rounds

WOD

4 ROUNDS

run 400m + 3 ROUNDS

7 backpack squat cleans

7 burpees over backpack

Type

AMRAP

WOD

20 minute AMRAP

12 v-ups

6 burpees

12 plank shoulder taps

6 burpees

12 windshield wipers

6 burpees

Type

For time

WOD

50-40-30-20-10

Rep Rounds for Time:

Double-Unders Sit-ups

Note

Lorem Ipsum

Type

AMRAP

WOD

10 MINUTE AMRAP

6 cossack squats (3 each leg)

10 single leg ground to sky touches

10 alternating lunges

30 second plank hold RIGHT INTO…

10 MINUTE AMRAP

5 burpee broad jumps + reverse bear crawl

10 air squats

30 second wall sit RIGHT INTO…

15 MINUTE EMOM

min. 1: 30 second hollow body hold

min. 2: 30 second russian twists

min. 3: 30 second tuck hold

Type

AMRAP

WOD

5 min AMRAP

2 jumping lunges

3 push-ups

4 mountain climbers

Rest 2 min

6 min AMRAP

5 jumping knee tucks

7 v-ups

Rest 2 min

7 min AMRAP Burpees

Note

Score is the number of total reps. The goal is to keep moving on all three AMRAPs, because you are having 2 minutes rest in between.

So push yourself! If you need to scale any movement in order to keep moving, do it! Reverse lunges instead of jumping lunges.

You can go on your knees on the push-ups if needed.

Tuck v-ups instead and step on the burpees. As long as you do not stop moving!

Type

For time

WOD

50-40-30-20-10

Rep Rounds for Time:

Single Unders Pushups

Type

EMOM

WOD

15 MINUTE EMOM

Min. 1: 15-10 perfect push ups

Min. 2: 30-20 air squats

Min. 3: 16 2-count mountain climbers RIGHT INTO….

12 MINUTE EMOM

Min. 1: 30 second right side plank

Min. 2: 30 second left side plank

Min. 3: 30 second superman hold

Min. 4: 30 second hollow body hold

Type

For time

WOD

Burpees (50-150 – pick a number and go for it!)

Type

AMRAP

WOD

7 min AMRAP

5 burpees

10 jumping knee tuck

Note

Score is the number of reps in 7 minutes. At the bottom of the burpees, chest and hips have to touch the ground.

At the top of the movement your feet have to leave the ground (jump) and put your hands together over your head. (You don’t need to get a full extension on your hips, but you have to jump and “clap” overhead) For the jumping knee tuck, bring your knees towards your chest higher than your hips.

Scale as you need, using a box or steping on the burpees and trying to get your knees as high as you can on the jumping knee tuck.

Try to get as many reps as you can and have fun!!!

Type

AMRAP

WOD

15 MINUTE AMRAP

5 burpees

10 jump squats

15 box jumps

Type

For time

WOD

21-15-9 Rep Rounds for Time:

Handstand

Push-ups

Chair Dips

Push-Ups

Type

For time

WOD

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

Type

AMRAP

WOD

AMRAP in 19 minutes

4 Wall Walks

14 Jumping Air Squats

24 Mountain Climbers (Right+Left = 1)

34 Jumping Jacks

Note

On a 19-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 19-minute clock stops.

Intended Stimulus The movements in this workout are very accessible (not technical) but the time domain is on the longer side which requires most athletes to pace about 80-85% to avoid burning out.

Go too fast and you’ll find yourself taking breaks between sets with long transitions between movements.

The goal is to stay steady, go unbroken for each movement for as long as possible (1-2 sets on Wall Walks and 2-3 sets on Mountain Climbers is ok with short rests).

Keep the transitions between each movement under 5-10 seconds. Wall Walks and Mountain Climbers will tax your core and shoulders while Jumping Air Squats and Jumping Jacks will engage your legs and glutes.

If you don’t think you’ll be able to do each set unbroken, consider scaling. Scaling Options Beginner AMRAP in 19 minutes 8 Inchworms (with Push-Up) 10 Air Squats 12 Sit-Ups 14 Jumping Jacks (without Arms) Intermediate AMRAP in 19 minutes 2 Wall Walks 12 Jumping Air Squats 22 Mountain Climbers (left+right=2)Lorem Ipsum

Type

Fixed Rounds

WOD

WITH RUNNING CLOCK

3 ROUNDS 400m run

50 plate jumps RIGHT INTO…

5 ROUNDS

10 PUSH UPS

20 alternating lunges RIGHT INTO…

3 ROUNDS

400m run

50 plate jumps

Type

Fixed Rounds

WOD

10-9-8-7-6-5-4-3-2-1 burpees jump squats push ups

20 sit ups between each round

Note

Lorem Ipsum

Type

EMOM

WOD

10 MINUTE EMOM

4 up downs

6 push ups

8 floor to sky touches RIGHT INTO…

10 MINUTE EMOM

8 air squats

10 plank object taps

12 mountain climbers (Right + left = 1) RIGHT INTO…

5 MINUTE EMOM

10 single leg deadlifts (5 each leg) RIGHT INTO…

5 MINUTE EMOM

8 alternating tempo cossak squats (4 each leg)

Type

For time

WOD

400m Walking Lunges

Type

For time

WOD

25 burpees

50 squats

75 sit ups

100 lunges

75 sit ups

50 squats

25 burpees

Type

EMOM

WOD

20 MINUTE EMOM

4 up downs

8 air squats

12 russian twists

Type

80 -60 -40 -20 Reps of Air Squats

40 -30 -20 -10 Reps of Situps

20 -15 -10 – 5 of Handstand Pushups

Type

EMOM

WOD

EMOM For as Long as Possible Minute

1: 1 Lunge 1 Air Squat Minute

2: 2 Lunges 2 Air Squats

Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.

Note

With a running clock, perform the prescribed work in the order written for as long as possible.

For every minute, add 1 Lunge and 1 Air Squat until failure.

Score is the total number of repetitions completed every minute until failure.

Type

For time

WOD

BUY IN: 100 reverse sit ups

THEN: accumulate 10 minutes of a plank hold

EVERY TIME YOU REST: clock stops complete:

10 alternating pistols and

15 push ups

*Clock resumes when you start holding your plank again.

Type

For time

WOD

30 Handstand Pushups

40 Jump squats

50 Situps

60 Squats

70 Double unders

Type

AMRAP

WOD

7 min AMRAP

5 burpees

10 jumping knee tuck

Note

At the bottom of the burpees, chest and hips have to touch the ground.

At the top of the movement your feet have to leave the ground (jump) and put your hands together over your head. (You don’t need to get a full extension on your hips, but you have to jump and “clap” overhead) For the jumping knee tuck, bring your knees towards your chest higher than your hips.

Scale as you need, using a box or steping on the burpees and trying to get your knees as high as you can on the jumping knee tuck.

Type

For time

WOD

“ZACHARY TELLER” FOR TIME 10 burpees….

10 burpees

25 push ups….

10 burpees

25 push ups

50 lunges….

10 burpees

25 push ups

50 lunges

100 sit ups

10 burpees

25 push ups

50 lunges

100 sit ups

150 air squats

Type

AMRAP

WOD

AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges

Type

Fixed Rounds

WOD

5 Rounds

10 Hollow Rocks

10 Alligator Rolls

10 Arch Rocks

1 minute Rest

Note

Lorem IpsumRest 1 minute between each round. Repeat 5 times.

The score will be total time it takes to complete all 5 rounds including each rest period.

This workout can be used for accessory work or as a core finisher after a WOD. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”).

The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.Lorem Ipsum

Type

For time

WOD

30 MINUTE RUNNING CLOCK

50-40-30-20-10 mountain climbers (right + left = 1) diamond push ups (on knees) RIGHT INTO…

10-20-30-40-50 straight leg sit ups

Note

*After each set complete 1 minute of plank RIGHT INTO…. max alternating step ups in remaining time

*Perform the diamond push ups from your knees at the beginning so you can keep a good pace.

Type

AMRAP

WOD

200 Air Squats

*After every 20 perform

5 Burpee Tuck Jumps

Type

For time

WOD

5 Rounds For Time:

100 Single Unders

50 Squats

Type

Fixed Rounds

WOD

5 ROUNDS

400m run (with loaded backpack)

20 burpees (with loaded backpack)

20 step ups (with loaded backpack)

Type

For time

WOD

150 Double Unders

Type

AMRAP

WOD

AMRAP in 17 minutes

24 Sit-Ups

8 Burpees

27 Air Squats

4 Push-Ups

Note

On a 17-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 17-minute clock stops.

Type

AMRAP

WOD

5 ROUNDS

3 MINUTE AMRAP

3 up downs

6 2-count mountain climbers

9 air squats

REST 1 MINUTE AFTER EACH ROUND

Type

EMOM

WOD

For As Long As Possible From 0:00-3:00,

2 Rounds of:

10 Push-Ups

10 Jumping Squats

Then, from 3:00-6:00,

2 Rounds of:

12 Push-Ups

12 Jumping Squats

Then, from 6:00-9:00,

2 Rounds of:

14 Push-Ups

14 Jumping Squats

Add two reps to each movement every 3 minutes.

Continue following the same pattern for as long as possible.

Note

With a running clock, athlete must accomplish 10 Push-Ups and 10 Jumping Squats during the first 3 minutes.

Add 2 repetitions to each movement every 3 minutes.

For the second round, athlete must accomplish 12 Push-Ups and 12 Jumping Squats.

Continue following the same pattern for as long as possible.

Type

For time

WOD

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

Type

AMRAP

WOD

50 plank shoulder taps

50 straight leg sit ups

50 air squats

50 v ups

50ft bear crawl

50 jumping jacks

50 push ups

50 glute bridges

50 skater jumps

50 burpees

Type

For time

WOD

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

Type

AMRAP

WOD

AMRAP in 20 minutes

20 Air Squats

20 Sit-Ups

10/7 Handstand Push-Ups

Note

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Tips and Strategy If you are a pro, get after it. you could also add a deficit to the Handstand Push-Ups.

Beginner to Intermediate athletes may want to focus on keeping their heartrate at a manageable pace in order to get through the Handstand Push-Ups.

Intended Stimulus This is a bodyweight workout to hit a lot of the major muscle groups in the body.

The rep range will test stamina for most beginner to intermediate athletes. If an athlete cannot finish the Handstand Push-Ups in under 45 seconds, they should scale.

Scaling For intermediate, add an AbMat to reduce the range of motion on the Handstand Push-Ups.

You can also scale the Handstand Push-Ups with Handstand Holds, Wall Walk, Planks, or reduce the reps on the Handstand Push-Ups.

Type

Fixed Rounds

WOD

4 ROUNDS

21 burpees over backpack

15 dips

9 backpack clusters

Then 30 minute fast walk Go for a stroll around the neighborhood and get those miles in!

Type

Fixed Rounds

WOD

8 rounds

8 squats

8 reverse lunge,

left 8 reverse lunge,

right 8 tricep dips

8 v-ups

8 push ups

8 wipers

8 burpees

Type

AMRAP

WOD

10 burpees 20 push-ups 30 sit-ups 40 air squats 50-second plank

Type

AMRAP

WOD

5 ROUNDS

5 minute AMRAP

50 double unders

100 singles

40 air squats

20 push ups

Rest 2 minutes after each round

Then 40 burpees

Type

For time

WOD

50 Rounds for Time

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand

50 Rounds for Time

Type

AMRAP

WOD

5 handstand push-ups

10 single-leg squats, alternating legs

15 banded high pullsLorem Ipsum

Type

Fixed Rounds

WOD

3 ROUNDS

40 jump squats

30 shoulder taps

20 V-ups

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Burpees

10 Push-Ups

15 Air Squats

Type

For time

WOD

100 push-ups

100 sit-ups

100 air squats

Type

Fixed Rounds

WOD

4 ROUNDS

Min. 1 – inchworms

Min. 2 – air squats

Min. 3 – plank

Min . 4 – wall sit

Min. 5 – russian twist

Min. 6 – rest

Note

*Work for about 45 seconds each round.

Try and start the next round right at the top of each minute. Quick transitions are key for this workout.

Do your inchworms in place instead of walking across the room. (Walk your hands out to a plank, and then walk them back towards your feet.)

Type

Fixed Rounds

WOD

6 Rounds

20 Air Squats

10 Hand Release Push-Ups

20 Lunges

10 Burpees

Type

Fixed Rounds

WOD

20 burpees

30 push-ups

40 sit-ups

50 air squats

Type

For time

WOD

500 Shoulder Taps

Every break or rest,

complete: 15 Air Squats

5 Push-Ups

Type

For time

WOD

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

push-ups pull-ups situps

You are going to work up to 10 and then back down to 1.

If you do not have a pull-up bar find a sturdy table to get under, hold a ridged plank position and pull your chest to the table.

This is a lot of reps, take your time and do them correctly. KEEP IT UP EVERYONE!

Note

Lorem Ipsum

Type

AMRAP

WOD

15 sit-ups 15 reverse lunges

Type

For time

WOD

FOR TIME: 2 rounds:

80 alternating reverse lunges

40 alternating V-ups

20 pike push-ups

Rest 2 minutes

20 pike push-ups

40 V-ups

80 alternating reverse lunges

Rest 2 minutes

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1 Push-Ups

20-18-16-14-12-10-8-6-4-2 V-Ups

30-27-24-21-18-15-12-9-6-3 Air Squats

Type

Fixed Rounds

WOD

5 rounds

3 minute AMRAP:

8 mountain climbers (left + right = 1)

8 pushups

8 hollow body rocks

8 russian twists (left + right = 1)

Rest 1 minute after each round

Type

For time

WOD

10 push-ups

10 sit-ups

10 air squats

Type

EMOM

WOD

EMOM in 19 minutes

1 minute Max Air Squats

1 minute Max Alternating Reverse Lunges

1 minute Max Alternating V-Ups

1 minute Max Burpees

1 minute Rest Repeat 4x

Type

EMOM

WOD

21 air squats

21 push-ups

15 air squats

15 push-ups

9 air squats

9 push-ups

Type

EMOM

WOD

EMOM for 40 minutes

Minute 1: 5 Air Squats + 5 Jump Squats

Minute 2: 5 Push-Ups + 5 Clap Push-Ups Minute

3: 5 Sit-Ups + 5 V-Ups

Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

Type

Fixed Rounds

WOD

5 rounds of:

• 20 air squats
• 10 piston squats (5 on each leg)
• 10 squat jumps

Type

For time

WOD

10 sit-ups

10 burpees

Type

EMOM

WOD

EMOM for 40 minutes

Minute 1: 5 Air Squats + 5 Jump Squats

Minute 2: 5 Push-Ups + 5 Clap Push-Ups

Minute 3: 5 Sit-Ups + 5 V-Ups

Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times