Jesus
Type
For time
WOD
3 rounds for time:
- 60-second plank
- 30 vertical jumps
- No rest between rounds
Eleonor
Type
Fixed Rounds
WOD
12 burpees
12 pull-ups
Jeanett
Type
For time
WOD
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
Lioda
Type
For time
WOD
60-second plank
- 30 vertical jumps
- 20 plank shoulder taps
- 10 air squats
- No rest between rounds
Lashay
Type
AMRAP
WOD
5 push-ups
10 sit-ups
15 air squats
Adrianna
Type
For time
WOD
Walking Lunges – pick a distance (100-400 meters) and go for it.
No quitting! 1 Round for Time
Isaac
Type
For time
WOD
3 rounds for time:
- 20 heel taps
- 15 leg raises
- 10 sit ups
- 15 mountain climbers
- 20-second plank
Roxy
Type
For time
WOD
7 handstand push-ups
7 air squats
7 burpees
7 push-ups
7 sit-ups
Jose
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
Lizabeth
Type
Fixed Rounds
WOD
5 rounds of:
- 30 jumping jacks
- 25 seconds mountain climbers
- 20 air squats
- 15 burpees
- 60 seconds rest between rounds
Liane
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
Trisha
Type
For time
WOD
80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 HSPU
Joane
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
Xuan
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
Britney
Type
Fixed Rounds
WOD
50-35-15 Leg lifts
50-35-15 Pushups
50-35-15 Situps
Cherlyn
Type
For time
WOD
5 rounds for time:
- 10 tuck jumps
- 10 jumping lunges
- 10 air squats
- 30 seconds rest between rounds
Jeffry
Type
AMRAP
WOD
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
Almeda
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)
Hiram
Type
EMOM
WOD
20 MINUTE EMOM
6 push ups
6 up downs
6 lunges (3 each leg)
Dorethea
Type
For time
WOD
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
Leone
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)
Margarete
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
Keli
Type
For time
WOD
12 Rounds for time
10 Burpees
10 Leg lifts
Mendy
Type
For time
WOD
5 rounds for time:
- 10 vertical jumps
- 10 push ups
- 20 seconds rest between rounds
Freda
Type
For time
WOD
75 air squats
100 push ups
75 air squats
100 sit ups
Marx
Type
Fixed Rounds
WOD
100 Single unders
50 Squats
5 rounds for time
Irina
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)
Marge
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
Kristal
Type
Fixed Rounds
WOD
100 Single unders
50 Squats
5 rounds for time
Lita
Type
For time
WOD
3 rounds for time:
- Maximum hollow rocks
- Maximum plank
- 60 seconds rest between rounds
Hans
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.
Kenda
Type
Fixed Rounds
WOD
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats
Felipe
Type
AMRAP
WOD
20 minutes AMRAP
- 20 mountain climbers
- 20 jumping jacks
- 20 air squats
- 20 bicycle crunches
- 60 seconds rest between rounds
Lessie
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
Wei
Type
For time
WOD
For Time:
200 Air Squats
Kelsi
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
Maris
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
Kirk
Type
Fixed Rounds
WOD
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps
Kristi
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
Nigel
Type
For time
WOD
10 rounds for time:
- 10 burpees
- 10 sit ups
- 10-second rest between rounds
Sergio
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
Shalanda
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
Gayle
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
Anastasia
Type
For time
WOD
21-15-9
Air Squats Pushups
Kelsey
Type
Fixed Rounds
WOD
5 rounds of:
- 15 hollow rocks
- 30-second plank
- 45-second wall-sit
- 30 seconds rest between rounds
Mayola
Type
Fixed Rounds
WOD
21-15-9 burpees lunges push ups
Francis
Type
Fixed Rounds
WOD
3 rounds of:
- 20 sit ups
- 20 bicycle crunches
- 20 leg raises
- 20 heel taps
- 20 reverse crunches
Dionna
Type
Fixed Rounds
WOD
16-14-12-10-8-6-4-2
sit ups
air squats
push ups
Mathew
Type
Fixed Rounds
WOD
8 rounds of:
- 20 seconds of sprints followed by 10 seconds of rest
Ethelene
Type
Fixed Rounds
WOD
18-15-12-9
jumping lunges
push ups
Claud
Type
Fixed Rounds
WOD
3 rounds:
- 10 push ups
- 20 tricep dips
- 30 squats
- 40 lunges
- 50 sit ups
- 60 sec wall sit
Teofila
Type
For time
WOD
Spend a total of 5 minutes in a handstand
Bradley
Type
Fixed Rounds
WOD
3 ROUNDS
150 jumping jacks
15 box jumps 24/20
Kala
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
Kevin
Type
AMRAP
WOD
12 MINUTE AMRAP
30 skater jumps
15 air squats
Ned
Type
For time
WOD
6 Rounds For Time:
10 Pushups
10 Air Squats
10 Sit Ups
Eden
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.
Lakendra
Type
For time
WOD
TABATA – mountain climbers
REST 1 MINUTE
TABATA – push ups
REST 1 MINUTE
TABATA – sit ups
REST 1 MINUTE
TABATA – burpees
Anika
Type
For time
WOD
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps
Cora
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.
Pearline
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)
Sonia
Type
For time
WOD
8 Rounds For Time:
Handstand 30 seconds
10 Squats
Emile
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
Shawanda
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
Deonna
Type
For time
WOD
8 Rounds For Time:
Handstand 30 seconds
10 Squats
Devorah
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
Deloise
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.
Ethyl
Type
For time
WOD
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats
Byron
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.
Doug
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.
Quinton
Type
For time
WOD
For Time:
250 Air Squats
Idalia
Type
For time
WOD
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps
Dianne
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
Mac
Type
For time
WOD
For Time:
100 Burpees
Jestine
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.
Annetta
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
Kanisha
Type
AMRAP
WOD
:30 seconds Max Squat Jumps
:30 seconds rest
Roselee
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
Precious
Type
AMRAP
WOD
5 Handstand Push-ups
10 Pistol Squats
Harrison
Type
FOR TIME
WOD
Burpees
Push-ups
Sit-ups
Note
Lorem Ipsum
Anja
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)
Billy
Type
FOR TIME
WOD
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
Pat
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
Rufina
Type
For time
WOD
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps
Mervin
Type
FOR TIME
WOD
300 Air Squats
Sonny
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.
Glenn
Type
EMOM
WOD
20 MINUTE EMOM
4 up downs
8 air squats
12 russian twists
Ester
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.
Shayna
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.
Madelaine
Type
For time
WOD
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute
Yuette
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
Fritz
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.
Benito
Type
FOR TIME
WOD
30 Seconds Handstand
20 Air Squats
Nancy
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.
Bill
Type
AMRAP
WOD
1 Minute Handstand
1 Minute Hold Bottom of Squat
Maudie
Type
For time
WOD
10 Rounds For Time:
Sprint 100m
Walk 100m
Oleta
Type
AMRAP
WOD
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats
Pearline
Type
For time
WOD
10-9-8-7-6-5-4-3-2-1
Rep Rounds For Time:
Burpees Situps
Jaymie
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
Otha
Type
FOR TIME
WOD
Sit-ups
Push-ups
Air Squats
Olivia
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.
Luci
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
Maynard
Type
FOR TIME
WOD
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
Cyndy
Type
For time
WOD
10 Rounds For Time:
10 Walking Lunges
10 Pushups
Micheline
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
Garland
Type
FIXED ROUNDS
WOD
10 rounds of: ·
10 push ups ·
10 sit ups ·
10 air squats
Note
(More energy? Do more rounds and reps)
Hyacinth
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.
Zana
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.
Anisa
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.
Marketta
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
Barney
Type
FOR TIME
WOD
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups
Ramon
Type
EMOM
WOD
20 MINUTE EMOM
6 push ups
6 up downs
6 lunges (3 each leg)
Liza
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
Imogene
Type
For time
WOD
10 Rounds For Time:
10 Burpees
Run 100m
Nelle
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.
AdalineDelicia
Type
For time
WOD
10 Rounds For Time:
10 Pushups
10 Squats
Diedre
Type
For time
WOD
FOR TIME 75 air squats 100 push ups 75 air squats 100 sit ups 75 air squats
Shara
Type
For time
WOD
Tabata Squats:
20 seconds on
10 seconds rest,
8 rounds.
Adriana
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.
Kyla
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
Gisele
Type
For time
WOD
7 Rounds For Time:
7 Air Squats
7 Burpees
Melida
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.
Karma
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.
Darell
Type
For time
WOD
5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50
Mallie
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.
Milagros
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
Greg
Type
For time
WOD
10 Rounds For Time:
10 Situps
10 Burpees
Justine
Type
For time
WOD
For Time:
250 Jumping Jacks
Jaqueline
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.
Arielle
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
Sierra
Type
For time
WOD
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
Renea
Type
EMOM
WOD
12 minute EMOM
6 v-ups
6 push ups 1
2 glute bridges
Mohammed
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
Connie
Type
For time
WOD
3 Rounds For Time:
10 Air Squats
10 Pushups
10 Situps
Jasmin
Type
AMRAP
WOD
20 minute AMRAP
75 mountain climbers
50 jumping lunges
25 v-ups
50 jump squats
75 plank jacks
Cherri
Type
Fixed Rounds
WOD
21-15-9 burpees lunges push ups
Lavona
Type
For time
WOD
50 Air Squats
Rest for 2 minutes between rounds.
Angla
Type
For time
WOD
10 Rounds for Time
20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks
Note
The sequence of this workout is 20 reps of each exercise to complete one round.
Perform 10 rounds to complete the workout.
Take breaks as needed.
Beulah
Type
AMRAP
WOD
12 MINUTE AMRAP
3 good mornings
3 glute bridges
3 hand release push ups
6 good mornings
6 glute bridges
6 hand release push ups
9 good mornings
9 glute bridges
9 hand release push ups
Note
* Keep adding 3 reps after each round
Christy
Type
For time
WOD
50 Alternating Turkish Getups
Tereasa
Type
EMOM
WOD
EMOM for 15 minutes
3 Push-Ups
3 Burpees
Xiao
Type
For time
WOD
16-14-12-10-8-6-4-2
Sit ups air squats push ups
Katherin
Type
For time
WOD
3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squats
Racheal
Type
For time
WOD
50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups
Note
Perform the given set of exercises starting with a volume of 50 and decreasing at a rate of 10 until done, in the shortest time possible.
Micheline
Type
For time
WOD
18-15-12-9
jumping lunges push ups
Vida
Type
For time
WOD
100 Push-ups
100 Sit-ups
100 Squats
August
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.
Ada
Type
Fixed Rounds
WOD
3 ROUNDS
150 jumping jacks
15 box jumps 24/20
Nora
Type
For time
WOD
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
Alec
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.
Milton
Type
AMRAP
WOD
12 MINUTE AMRAP
30 skater jumps
15 air squats
Stephnie
Type
AMRAP
WOD
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats
Rachal
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.
Ivonne
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.
Thomasine
Type
AMRAP
WOD
12 MINUTE AMRAP
30 skater jumps
6 DB squat snatches 50/35
Phyllis
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
Marie
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
Kristine
Type
For time
WOD
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups
Pat
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.
Carolyn
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.
Sergio
Type
AMRAP
WOD
TABATA – mountain climbers
REST 1 MINUTE
TABATA – push ups
REST 1 MINUTE
TABATA – sit ups
REST 1 MINUTE
TABATA – burpees
Mindy
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.
Refugio
Type
For time
WOD
150 Burpees
Karri
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.
Lois
Type
For time
WOD
Squats for time (pick a number between 100-500)
1 Round for Time
Rheba
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.
Rosalia
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)
Tyron
Type
AMRAP
WOD
- 5 minutes of sit-ups
- 5 minutes of leg-raises
- 5 minutes of reverse crunches
- 5 minutes of heel taps
Jarred
Type
EMOM
WOD
EMOM for 15 minutes
3 Push-Ups
3 Burpees
Tasha
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!)
Terence
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.
Noelle
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.
Darcey
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
Tarra
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
Lovie
Type
FOR TIME
WOD
3 rounds of:
- 20 jumping lunges
- 20 tuck jumps
- 20 jumping jacks
- 20 vertical jumps ·
60-second rest between rounds
Pasquale
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)
Summer
Type
AMRAP
WOD
7 Minute AMRAP:
- 3 burpees
- 15 jumping jacks
- No rest between rounds
7 Minute AMRAP:
- 3 push ups
- 15 sit ups
Graig
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
Norberto
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!
Karin
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.
Freeda
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.
Marylyn
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
Marivel
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.
Peter
Type
AMRAP
WOD
30 MINUTE AMRAP
run 800m
20 push ups
25 sit ups
30 shoulder taps
35 air squats
Nichelle
Type
For time
WOD
10-9-8-7-6-5-4-3-2-1
Rep Rounds for Time:
Burpees Pushups Situps
Rueben
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.
Ina
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
Katerine
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
Jeannine
Type
AMRAP
WOD
AMRAP in 20 minutes:
5 Handstand push-ups
10 Pistols
Note
Lorem Ipsum
Mark
Type
Fixed Rounds
WOD
4 ROUNDS
run 400m + 3 ROUNDS
7 backpack squat cleans
7 burpees over backpack
Roscoe
Type
AMRAP
WOD
20 minute AMRAP
12 v-ups
6 burpees
12 plank shoulder taps
6 burpees
12 windshield wipers
6 burpees
Harmony
Type
For time
WOD
50-40-30-20-10
Rep Rounds for Time:
Double-Unders Sit-ups
Note
Lorem Ipsum
Sunday
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
Courtney
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!
Kathy
Type
For time
WOD
50-40-30-20-10
Rep Rounds for Time:
Single Unders Pushups
Cherilyn
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
Trent
Type
For time
WOD
Burpees (50-150 – pick a number and go for it!)
Mohamed
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!!!
Marhta
Type
AMRAP
WOD
15 MINUTE AMRAP
5 burpees
10 jump squats
15 box jumps
Marilee
Type
For time
WOD
21-15-9 Rep Rounds for Time:
Handstand
Push-ups
Chair Dips
Push-Ups
Antonina
Type
For time
WOD
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
Branden
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
Diana
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
Ashly
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
Elly
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)
Shawana
Type
For time
WOD
400m Walking Lunges
Boris
Type
For time
WOD
25 burpees
50 squats
75 sit ups
100 lunges
75 sit ups
50 squats
25 burpees
Clemente
Type
EMOM
WOD
20 MINUTE EMOM
4 up downs
8 air squats
12 russian twists
Ofelia
Type
80 -60 -40 -20 Reps of Air Squats
40 -30 -20 -10 Reps of Situps
20 -15 -10 – 5 of Handstand Pushups
Lenny
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.
Tu
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.
Miguelina
Type
For time
WOD
30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders
Berry
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.
Georgene
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
Bettina
Type
AMRAP
WOD
AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
Viki
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
Margorie
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.
Karrie
Type
AMRAP
WOD
200 Air Squats
*After every 20 perform
5 Burpee Tuck Jumps
Maia
Type
For time
WOD
5 Rounds For Time:
100 Single Unders
50 Squats
Myrna
Type
Fixed Rounds
WOD
5 ROUNDS
400m run (with loaded backpack)
20 burpees (with loaded backpack)
20 step ups (with loaded backpack)
Danyelle
Type
For time
WOD
150 Double Unders
Giovanna
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.
Barbara
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
Penney
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.
Malvina
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
Cathi
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
Lynette
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
Cuc
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.
Veda
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!
Neil
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
Sherlyn
Type
AMRAP
WOD
10 burpees 20 push-ups 30 sit-ups 40 air squats 50-second plank
Jackelyn
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
Alesha
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
Apolonia
Type
AMRAP
WOD
5 handstand push-ups
10 single-leg squats, alternating legs
15 banded high pullsLorem Ipsum
Adaline
Type
Fixed Rounds
WOD
3 ROUNDS
40 jump squats
30 shoulder taps
20 V-ups
Melodee
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats
Virgil
Type
For time
WOD
100 push-ups
100 sit-ups
100 air squats
Shara
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.)
Sanora
Type
Fixed Rounds
WOD
6 Rounds
20 Air Squats
10 Hand Release Push-Ups
20 Lunges
10 Burpees
Collette
Type
Fixed Rounds
WOD
20 burpees
30 push-ups
40 sit-ups
50 air squats
Rodrick
Type
For time
WOD
500 Shoulder Taps
Every break or rest,
complete: 15 Air Squats
5 Push-Ups
Gisele
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
Dani
Type
AMRAP
WOD
15 sit-ups 15 reverse lunges
Darell
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
Rocco
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
Sol
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
Blanca
Type
For time
WOD
10 push-ups
10 sit-ups
10 air squats
Millicent
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
Lino
Type
EMOM
WOD
21 air squats
21 push-ups
15 air squats
15 push-ups
9 air squats
9 push-ups
Nichole
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
In
Type
Fixed Rounds
WOD
5 rounds of:
- 20 air squats
- 10 piston squats (5 on each leg)
- 10 squat jumps
Alfreda
Type
For time
WOD
10 sit-ups
10 burpees
Angel
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
Page
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.
Nancey
Type
For time
WOD
3 rounds for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Air squat
- Push up (Still got energy? Work your way back up from 1 through 10 reps)
Jenifer
Type
EMOM
WOD
100 jumping jacks
75 air squats
50 push-ups
25 burpees
Justine
Type
AMRAP
WOD
4 Rounds
4 Minute AMRAP
10 tuck jumos
20 body weight reverse lunges
30 alternating plank shoulder taps Have fun with this one!
Work on holding a nice tight plank position when you are doing your shoulder taps.
Monty
Type
For time
WOD
25 rounds of:
- 3 burpees
- 20 air squats
Note
Lorem Ipsum
Jenifer
Type
For time
WOD
10 air squats
10 push-ups
10 sit-ups
10 tricep dips
Sierra
Type
AMRAP
WOD
20 minute AMRAP
1 burpee
1 air squat
1 jumping jack
1 sit-up
1 handstand hold (3 seconds)
Note
*Add 1 rep to each movement after each round.
So, you will do 2 reps of each in round 2, and 3 reps each in round 3 and so on.
Have fun and be safe!
Man
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.
Hanna
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.
Rita
Type
Fixed Rounds
WOD
5 rounds of:
- 30 seconds mountain climbers (AMRAP)
- 20 jumping squats
- 10 hollow rocks
- 5 jumping lunges
Lakeesha
Type
AMRAP
WOD
20 walking lunges
20 sit-ups
20 push-ups
20 air squats
Connie
Type
For time
WOD
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
Tomiko
Type
For time
WOD
Buy-In: 250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees Cash-Out:
250 meter Run
Note
With a running clock, as fast as possible perform the prescribed work in the order written.
Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.
Veta
Type
Fixed Rounds
WOD
21-15-9
- Push Ups
- Plank
- Plank should taps
Kristen
Type
For time
WOD
400-meter run
20 burpees
Lavona
Type
Max Reps
WOD
5 Pushups
10 Situps
15 Squats Max Rounds in 20 minutes
Karlyn
Type
For time
WOD
20 Alternating Rounds (with a Partner) for Time Max Push-Ups Max Bodyweight Partner Rows
Lauri
Type
EMOM
WOD
400-meter run
21 air squats
21 burpees
15 air squats
15 burpees
9 air squats
9 burpees
400-meter run
Katherin
Type
For time
WOD
Squats for time (pick a number between 100-500)
1 Round for Time
Ronny
Type
For time
WOD
3 rounds for time:
- 60-second wall sit
- 25 air squats
- 20 alternating lunges
- 10 pistol squats (5 each leg)
- 30-second mountain climbers
Christy
Type
Max Reps
WOD
Lunges (each leg) Handstand Push-ups 21-15-9 Rep Rounds for Time
Gigi
Type
For time
WOD
8 Rounds for Time
11 Hand Release Push-Ups
Walking Lunges
19 Sit-Ups
Note
With a running clock, as fast as possible perform the prescribed work in the order written for 8 rounds.
Anna
Type
EMOM
WOD
5 push-ups
10 sit-ups
15 air squats
Palmer
Type
Fixed Rounds
WOD
1 round of:
- 100 burpees
- 60-second rest at 50 reps
Maegan
Type
For time
WOD
Burpees Pushups Situps 10-9-8-7-6-5-4-3-2-1
Rep Rounds for Time
Jaye
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.Ipsum
Markus
Type
AMRAP
WOD
5 push-ups
15 sit-ups
30 air squats
Note
Lorem Ipsum
Nora
Type
Max Reps
WOD
5 Handstand push-ups
10 Pistols Max Rounds in 20 minutes
Ngan
Type
Fixed Rounds
WOD
20 rounds of:
- 10 push ups
- 10 sit ups
- 10 air squats (More energy? Do more rounds and reps)