No Equipment & Outside Workouts

Program Content

Ta

Type

For time

WOD

10km run!

10 air squats every km

Chae

Type

For time

WOD

5 rounds for time:

400m run

21 jumping jacks

15 push ups

9 jumping lunges

Robby

Type

For time

WOD

200m run

10-9-8-7-6-5-4-3-2-1 Devil’s press 50/35s

Ellen

Type

for time

WOD

20 Burpees

40 Lunges

400 meter Run

20 Burpees

40 Lunges

400 meter Run

20 Burpees

40 Lunges

400 meter Run

20 Burpees

40 Lunges

400 meter Run

20 Burpees

40 Lunges

Buford

Type

AMRAP

WOD

15 MINUTE AMRAP

5 burpees

10 jump squats

15 box jumps

Ann

Type

for time

WOD

7 Rounds for Time

200 meter Sprint

50 meter Bear Crawl

15 Burpees Rest

2 minutes between rounds

Laurel

Type

EMOM

WOD

40 sit ups

400m run

40 alternating single leg V ups

800m run

40 russian twists

400m run

40 sit ups

Quyen

Type

For time

WOD

1 sequence of:

200m jog

100m sprint

400m jog

100m sprint

600m jog

100m sprint

800m jog

100m sprint

1000m jog

100m sprint

800m jog

100m sprint

600m jog

100m sprint

400m jog

100m sprint

200m jog

100m sprint

Rosario

Type

Fixed Rounds

WOD

5 rounds of:

1km run at a moderate pace

50 air squats

50 sit ups

25 push ups

1km as fast as you can

Sherron

Type

For time

WOD

800m run

50 pull ups

100 push ups

150 air squats run

800m *split up into 10 rounds of Cindy.

Cindy = 5 pull ups,

10 push ups,

15 air squats.

Note

**Have a vest? Strap that sucker on and have fun!

Don’t half ass the reps, and make every rep count.

Mariah

Type

Fixed Rounds

WOD

3 rounds of:

Run 1/2 mile

50 jumping squats

Dallas

Type

For time

WOD

10 MINUTE WINDOW run 1 mile Max plank in remaining time

REST 3 MINUTES

6 MINUTE WINDOW run 800m Max plank in remaining time

REST 2 MINUTES

3 MINUTE WINDOW run 400m Max plank in remaining time

Eldridge

Type

Fixed Rounds

WOD

8 rounds of:

20 seconds sprint

30 seconds light jog

20 air squats

30 seconds light jog

No rest between rounds

Jeni

Type

for time

WOD

4 Rounds for Time

800 meter Sprint

25 Hand Release Push-Ups

25 Air Squats

Qiana

Type

for time

WOD

1 mile Run Directly into 10 Rounds of:

8 Burpees Over Object

50 foot Walking Lunges

Finally, perform:

1 mile Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the 1 mile Run before starting the 10 rounds of Burpees and Lunges.

After the 10 rounds, athlete must finish the workout with a 1 mile Run. Score is the time on the clock when the last mile Run is completed.

Movement Standards Run: Do your best to measure distances correctly. Burpee: Pick something that you can jump over and face that object for each rep.

Walking Lunge: If possible, measure 25 feet and perform the lunge 25 feet down and back for each round.

Eloisa

Type

For time

WOD

5km run

10 jumping jacks every kilometre

Renate

Type

For time

WOD

5 ROUNDS FOR TIME

Run 400m

30 jump squats

30 step ups

Penelope

Type

FIxed Rounds

WOD

9 Rounds for Reps in 18 minutes

Every 2 minutes, perform:

Round 1:

200 meter Run

12 Down-Ups

Round 2:

200 meter Run

15 Butterfly Sit-Ups

Round 3:

200 meter Run

20 Cossack Squats

Repeat 3 times On an 18-minute clock, perform

Note

On an 18-minute clock, perform 9 rounds of two-minute EMOMs. The first round consists of 200 meter Run and 12 Down Ups. The second round consists of 200 meter Run and 15 Butterfly Sit-Ups.

The third round consists of 200 meter Run and 20 Cossack Squats. Repeat the 3 rounds three times. Score is the total number of repetitions completed before the 18-minute clock is done.

Movement Standards Down-Up: This is a variation of the Standard Burpee wherein athlete gets down to the start of the Push-Up position and then standing up for one rep.

Athlete does not need to push down with the chest contacting the floor. Cossack Squat: In a Sumo stance, perform a Side Lunge to the left leg for one rep and a Side Lunge to the right leg for another rep.

Dominic

Type

For time

WOD

5 rounds for time:

500m run

10 vertical jumps

10 tuck jumps

Richie

Type

For time

WOD

3 ROUNDS

Minute 0-3: Run 400m

Minute 3-5: 2 minutes of max sit ups

Minute 5-6: REST

Minute 6-8: 2 minutes of max box jumps

Minute 8-9: REST

France

Type

Fixed Rounds

WOD

10 rounds of:

100m sprint

100m walk (Alternative: 15-second sprint followed by 60-second walk)

Alysia

Type

AMRAP

WOD

20 MINUTE AMRAP

200m run

12 plank shoulder taps

12 tuck jumps

Rolf

Type

for time

WOD

10 mile Run Every mile, perform:

10 Burpees

Note

With a running clock, as fast as possible complete 10 miles.

Every 1 mile completed, perform 10 Burpees before continuing the Run.

Score is the time on the clock when the 10 mile Run is completed.

Stacy

Type

Fixed Rounds

WOD

5 rounds of:

1-minute run

1 minute of burpees

No rest between rounds

Daniell

Type

for time

WOD

10,000 meter Run

50 Burpees Time Cap:

70 minutes

Note

“Wonder” is primarily basic endurance. Test yourself and time your 10,000 meter Run. But make sure you leave some air for the 50 Burpees because they will demand all your power in the end.

You’ve got 70 minutes to complete “Wonder!” Score is the time on the clock when the 50th Burpee is completed.

Scaling Options If this variation is too hard for you, scale “Wonder” by doing half the distance and half the repetitions

Tiffaney

Type

Fixed Rounds

WOD

4 ROUNDS

400m run

24 air squats

24 sit ups

Pauletta

Type

for time

WOD

60 Air Squats

400 meter Run

40 Air Squats

800 meter Run

20 Air Squats

1,600 meter Run

Time Cap: 35 minutes

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 1,600 meter Run is completed.

Tips and Strategy The focus in “Combs” is clearly in the Runs as they are constantly doubling while the number of Air Squats decreases by 20 repetitions.

You should still manage wisely the first set of squats in order to keep your legs fresh for the Runs left.

After 120 Air Squats, it will be a real challenge for your legs to Run the final 1,600 meter!

You’ve got 35 minutes…3-2-1 Go! Scaling Options If the given variation is too hard, scale “Combs” by doing half the repetitions and distance.

Evangelina

Type

Fixed Rounds

WOD

3 rounds of:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10m

Run 1m and return to start,

then 2m,

then 3m,

and up to 10m (More in the tank? Repeat process backward from 10m to 1m)

Carry

Type

AMRAP

WOD

40 sit ups

400m run

40 alternating single leg V ups

800m run

40 russian twists

400m run

40 sit ups

Jeane

Type

AMRAP

WOD

20-minute AMRAP of:

20 walking lunges

20 squat jumps

40 plank shoulder taps

1 mil run

150 air squats

1 mile run

Leon

Type

AMRAP

WOD

With a Running Clock For As Long As Possible

10 meter Sprint in the first minute

20 meter Sprint in the second minute

30 meter Sprint in the third minute etc.

Rest 5 minutes

Ascending Push-Ups Start with 1 Push-Up.

Add 1 Push-Up every minute until failure.

Note

With a running clock, perform 10 meter Sprint in the first minute, then 20 meter Sprint, adding 10 meter Sprint every minute for as long as possible.

Once athlete, failed to finish the designated meters for the minute, rest 5 minutes. Then, perform ascending Push-Ups, starting with 1 Push-Up, adding 1 repetition every minute until failure.

Score is the total number of repetitions completed until failure.

Tyra

Type

For time

WOD

HALF MURPH

800m run

50 pull ups

100 push ups

150 air squats

800m run

Note

*split up into 10 rounds of Cindy. Cindy = 5 pull ups, 10 push ups, 15 air squats.

**Have a vest? Strap that sucker on and have fun! Don’t half ass the reps, and make every rep count.

Dannette

Type

for time

WOD

4 Rounds for Time

400 meter Run

25 Burpees

Note

With a running clock, as fast as possible perform the prescribed workout for 4 rounds.

Score is the time on the clock when the final round of burpees is completed.

Thanh

Type

AMRAP

WOD

20-minute AMRAP of:

200m run (60-second run)

20 sit ups

20 mountain climbers

20 heel taps

Karina

Type

For time

WOD

10 MINUTE WINDOW run 1 mile Max plank in remaining time

REST 3 MINUTES

6 MINUTE WINDOW run 800m Max plank in remaining time

REST 2 MINUTES

3 MINUTE WINDOW run 400m Max plank in remaining time

Kristyn

Type

for time

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Sit ups

100m sprint after each set

Otelia

Type

for time

WOD

5 Rounds for Time

50 Air Squats

1,000 foot Shuttle Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

The starting and end points are 50 feet apart. Athlete must run 50 foot towards the end cone and 50 foot back the starting cone 10 times for the 1,000 foot Shuttle Run.

Score is the time on the clock when the last round of Shuttle Run is completed.

Holli

Type

Fixed Rounds

WOD

3 ROUNDS

400m run

30 jump squats

20 burpees

REST 1 MINUTE

100 2-count mountain climbers

30 backpack ground to overhead

20 box jumps

REST 1 MINUTE

400m run

30 sit ups

20 alternating jumping lunges

REST 3 MINUTES

Note

*You have 3 minutes to rest between each set. Use that rest to recover so you can go as hard as you can while working.

Sit down and and get your breathing and heart rate under control.

Demetria

Type

for time

WOD

10km run

10 push ups and

10 sit ups at every km

Trudi

Type

amrAP

WOD

Every 5 minutes, perform:

15 Push-Ups

15 Back Widows

Note

Run for an hour. Set a timer and every 5 minutes stop and do the upper body push/pull combination. No scoring.

An athlete could measure their overall distance if they wanted a number to track. Tips and Strategy This is a classic aerobic movement (jogging) mixed with a classic calisthenic movement (Push-Ups) and a not so common but complimentary calisthenic movement (Back Widow). Where long sleeves or even knees sleeves if you’re doing Back Widows outside.

Tape is also a good option. An athlete can use this as a recovery WOD or as a way to challenge their endurance. Intended Stimulus This should be a good, steady-state workout for the most part.

The Push-Ups and Back Widows will get the heart rate up due to the bracing nature of these movements. Scaling For Intermediate, reduce the time cap to 45 minutes.

For Beginners, reduce the time cap to 15-30 minutes depending on running capacity. Reduce the reps on the Push-Ups/Back Widows to 7-10. Substitute Planks for Push-Ups.

Sylvie

Type

AMRAP

WOD

Run 800m

100/75 push ups

Run 800m

200 air squats

Run 800m

Augustus

Type

Fixed Rounds

WOD

3 rounds of:

1km run

50 air squats

Remona

Type

For time

WOD

1600M run

Rest 3 minutes

1200M run

Rest 2 minutes

800m run

Rest 1 minute

400M run

Look, I know nobody wants to run. That’s why we are running.

We need to get out of the house. If you do not have a measured 400m than most blocks in town are about 400m.

It should take about 2 minutes +/- to run (depending on skill level). 1600m = 4 laps 1200m = 3 laps 800m = 2 laps 400m= 1 lap Have fun, watch out for cars, and watch out for driveways so that you do not twist an ankle. Have fun!

Cecilia

Type

for time

WOD

5 Rounds for Time

5 Handstand Push-Ups

200 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the 200 meter Run is completed.

Jan

Type

for time

WOD

8 rounds for time:

10 walking lunges

200m sprint

100 light jog

Bonita

Type

for time

WOD

5 Rounds for Time

5 Handstand Push-Ups

200 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the 200 meter Run is completed.

Isabel

Type

For time

WOD

Run 400 meters (or any sprint distance -1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

Note

Lorem Ipsum

Ramonita

Type

AMRAP

WOD

20-minute AMRAP:

100m sprint (15-second sprint)

200m jog (60-second jog)

50m walk (30-second walk)

Yvonne

Type

for time

WOD

60 Push-Ups

400 meter Run

40 Push-Ups

800 meter Run

20 Push-Ups

1 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 1 mile Run is completed.

Suk

Type

For time

WOD

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

Tashia

Type

for time

WOD

5 rounds of:

60-second plank

30 mountain climbers

400m fast jog (2-minute jog)

Theola

Type

for time

WOD

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

100 meter Sprint

Note

With a running clock, as fast as possible perform the prescribed work. For every set of Sit-Ups, perform 100 meter Sprint.

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

Danna

Type

For time

WOD

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

Darrick

Type

for time

WOD

10 rounds for time:

60-second walk

30-second job

15-second sprint

Sean

Type

for time

WOD

3 rounds for time:

20 push ups

20 sit ups

20 air squats

20 pull ups (if possible)

200m sprint (30-second sprint)

Beata

Type

for time

WOD

4 Rounds for Time

400 meter Run

50 Air Squats

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of Air Squats is completed.

Jaleesa

Type

For time

WOD

Double-Unders (jump rope)

Sit-ups 50-40-30-20-10 Rep Rounds for Time

Kathe

Type

For time

WOD

400 Walking Lunges

Omar

Type

amrAP

WOD

AMRAP in 20 minutes

400 meter Run

Max Push-Ups

Note

On a 20-minute clock, perform 400 meter Run and maximum repetitions of Push-Ups in the remaining time.

Score is the total number of repetitions completed before the 20-minute clock stops.

Sharyl

Type

For time

WOD

Run 800 meters (Run about 5 mins)

50 Sqiats

50 Sit-ups

3 Rounds for Time

Eleanor

Type

Fixed Rounds

WOD

5 rounds of:

20 mountain climbers

20 bicycle crunches

20 air squats

20-second static squat

200m sprint (30-second sprint)

Kimberly

Type

For time

WOD

Spring 100m

Walk 100m

Maisie

Type

for time

WOD

3 Rounds for Time

50 Walking Lunges

800 meter Run

50 Walking Lunges

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Walking Lunges is completed.

Taneka

Type

For time

WOD

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

Luther

Type

FIxed Rounds

WOD

20 rounds of:

Sprint up a hill

Walk down it

No rest between rounds

Lawerence

Type

For time

WOD

10 Push-ups

10 Air Squats

Run 200m

Doloris

Type

for time

WOD

1 mile Run

Every minute, perform:

30 Lunges

Note

With a running clock, as fast as possible Run 1 mile. Every minute, perform 30 Lunges until the 1-mile Run is completed.

Score is the time on the clock when the 1 mile Run is completed.

Jefferey

Type

For time

WOD

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

Melissa

Type

FIxed Rounds

WOD

8 rounds of:

20 seconds of sprints followed by

10 seconds of rest

Diane

Type

for time

WOD

5,000 meter Run

Every 800 meters, complete:

10 Burpees

Note

With a running clock, as fast as possible perform the 5,000 meter Run.

Every 800 meters completed, athlete must accomplish 10 Burpees before continuing with the Run.

Score is the time on the clock when the 5,000 meter Run is completed.

Lester

Type

For time

WOD

Run 800m

50 Back Extensions

50 Sit-ups

Magda

Type

Max Reps

WOD

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

Callie

Type

For time

WOD

Run 400m

50 Air Squats

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

Del

Type

Fixed Rounds

WOD

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees 5 Rounds

Joan

Type

AMRAP

WOD

Continue Until You Can’t:

Run for 1 minute -> rest for 1 minute

Run for 2 minutes -> rest for 2 minutes

Run for 3 minutes -> rest for 3 minutes

Geraldine

Type

Fixed Rounds

WOD

Sprint 100 meters

Rest 1 minute

Repeat 10 times

Luanne

Type

FIxed Rounds

WOD

5 rounds of:

1km run Rest (Rest for as long as each km takes to run)

Chante

Type

For time

WOD

800m of Broad Jump Burpees

Sonny

Type

For time

WOD

Run a 5k

Jade

Type

Max Reps

WOD

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

Penni

Type

for time

WOD

10 Rounds for Time

400 meter Run

Rest 2 minutes

Note

With a running clock, complete 10 rounds of 400 meter Run with 2-minute rest between rounds.

Score is the time on the clock when the 10th round is completed.

Scaling Option: You can scale Costello by reducing from 10 to 5 rounds.

Mireya

Type

For time

WOD

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.

Tips and Strategy There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue.

Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint. Intended Stimulus This is a workout designed to challenge your bodyweight strength and your cardiovascular endurance.

The athlete should be moving fast and breathing heavily for the majority of the WOD. This workout should feel a little too long, like it should have only been 4 rounds—not 6.

Scaling Options Scale the volume (either the total number of rounds or reps) as needed to move smoothly and quickly.

A strong pace—and minimal rest breaks—is important to get the benefits of “Loredo.” Beginner 4 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run

Ardith

Type

Fixed Rounds

WOD

Rounds For Time:

Run 800m

50 Air Squats

Natosha

Type

Total Reps

WOD

10 Rounds for Total Reps in 10 minutes Every 30 seconds, AMRAP of:

25 meter Shutter Run

Rest 30 seconds

Note

On a 10-minute clock, perform as many repetitions as possible (AMRAP) of the 25-meter Shuttle Runs in 30 seconds for 10 rounds with 30 seconds rest between rounds.

Score is the total number of repetitions completed within the 10 rounds. Tips and Strategy “Shaggy” is 30-second Running intervals followed by 30-second breaks.

Try to Run as fast as possible and use the pause for pulse control. Do this by inhaling and exhaling deeply.

The workout only takes 10 minutes – give it all!! Scaling Options If the given variation is still too hard for you, scale “Shaggy” by increasing the pause time from 30 seconds to 1 minute.

Eddie

Type

For time

WOD

5 rounds for time:

  • 400m run
  • 21 jumping jacks
  • 15 push ups
  • 9 jumping lunges

Zachary

Type

Fixed Rounds

WOD

5 Rounds For Time:

Run 200m

10 Squats

10 Push Ups

Aide

Type

for time

WOD

10 Rounds for Time

400 meter Run

Rest 3 minutes

Note

With a running clock, as fast as possible Run 400 meters for 10 rounds with 3-minute rest in between rounds.

Score is the time on the clock when the last round of the 400 meter Run is completed. Intended Stimulus “Santana” will demand a lot from your legs and your stamina.

Try to regulate your pulse, drink a small sip of water and loosen up your legs. The goal is to keep your 400m time as constant as possible over the 10 intervals.

Scaling Options If the given variation is still too hard for you, scale “Santana” by reducing the intervals to 5×400 meter.

Misti

Type

Fixed Rounds

WOD

3 Rounds For Time:

Run 200m

25 Pushups

Vertie

Type

for time

WOD

3000 meter Run

Note

Running a 3K run time trial on a controlled surface such as a track.

Cira

Type

For time

WOD

1 sequence of:

  • 5km run
  • Stop every km to do

10 burpees and

10 air-squats

Reinaldo

Type

Fixed Rounds

WOD

3 Rounds For Time:

10 Handstand Pushups

Run 200m

Janelle

Type

For time

WOD

100 Burpees

200 meter Run to start,

then again every 2 minutes

Note

The workout begins with a 200 meter run.

Then perform burpees until the 2:00 mark and run another 200 meters.

So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.

Score is the time on the clock when the last rep of burpees is completed.

Thomasena

Type

for time

WOD

800 meter Run

400 meter Run (backwards)

800 meter Run

400 meter Run (backwards)

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 400 meter Run is completed.

Genia

Type

For time

WOD

1 sequence of:

  •  200m jog
  • 100m sprint
  • 400m jog
  • 100m sprint
  • 600m jog
  • 100m sprint
  • 800m jog
  • 100m sprint
  • 1000m jog
  • 100m sprint
  • 800m jog
  • 100m sprint
  • 600m jog
  • 100m sprint
  • 400m jog
  • 100m sprint
  • 200m jog
  • 100m sprint

Darwin

Type

For time

WOD

Run 1 mile

Karyn

Type

for time

WOD

200 meter Run

Rest (same time as previous run)

400 meter Run

Rest (same time as previous run)

600 meter Run

Note

Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…).

Alternatives: Workout may be modified using AirBike with a distance measure, or bike in large chainring with an odometer, or rowing Concept2 Indoor Rower.

Alternative 1 50 meter Swim Rest 100 meter Swim Rest 200 meter Swim Alternative 2 0.5 mile Bike Rest 1 mile Bike Rest 2 mile Bike Alternative 3 250 meter Row Rest 500 meter Row Rest 700 meter Row

Aleida

Type

Fixed Rounds

WOD

5 rounds of:

  • 1km run at a moderate pace
  • 50 air squats
  • 50 sit ups
  • 25 push ups
  • 1km as fast as you can

Arla

Type

For time

WOD

Run 1 mile,

Lunging 30 steps every minute

Roselyn

Type

Fixed Rounds

WOD

3 rounds of:

  •  Run 1/2 mile
  • 50 jumping squats

Luisa

Type

For time

WOD

50 Situps

Run 400m

Rickie

Type

Fixed Rounds

WOD

8 rounds of:

  • 20 seconds sprint
  • 30 seconds light jog
  • 20 air squats
  • 30 seconds light jog
  • No rest between rounds

Shantay

Type

For time

WOD

4 Rounds For Time:

Run 400m

50 Air Squats

Adella

Type

FIxed Rounds

WOD

Every 3 minutes for 18 minutes (6 sets):

Sprint 100 meters

Sharee

Type

for time

WOD

Complete 5 rounds for time of:

Run 400 meters

25 Burpees

Hanh

Type

Fixed Rounds

WOD

5km run

  • 10 jumping jacks every kilometre

Long

Type

For time

WOD

Run 800m

100 Air Squats

Run 800m

Lilli

Type

for time

WOD

800 meter Run

100 V-Ups

150 Pushups

200 Squats

800 meter Run

Cedric

Type

For time

WOD

5 rounds for time:

  • 500m run
  • 10 vertical jumps
  • 10 tuck jumps

Loria

Type

for time

WOD

4-6KM Audio Run

*Must Download

Alfonzo

Type

For time

WOD

Run 1 mile

10 Pushups every minute

Earleen

Type

for time

WOD

run 3.1 miles

Edmond

Type

Fixed Rounds

WOD

  • Run 2km
  • 100m sprint after each kilometre

Pia

Type

Fixed Rounds

WOD

10 rounds of:

  • 100m sprint
  • 100m walk (Alternative: 15-second sprint followed by 60-second walk)

Alphonse

Type

For time

WOD

8 Rounds For Time:

Run 100m

30 Air Squats

Ewa

Type

For time

WOD

5 Rounds For Time:

Run 1 minute

Squat 1 minute

Rosanne

Type

for time

WOD

Run 5 milesLorem Ipsum

Darla

Type

Fixed Rounds

WOD

5 rounds of:

  • 1-minute run
  • 1 minute of burpees
  • No rest between rounds

Leida

Type

For time

WOD

3 Rounds for Time:

Run 400m

50 Squats

25 Pushups

Mary

Type

for time

WOD

Run 1 mile,

10 squats,

10 pushups,

10 sit-ups

Agnus

Type

Fixed Rounds

WOD

3 rounds of:

  • 1, 2, 3, 4, 5, 6, 7, 8, 9, 10m
  • Run 1m and return to start,

then 2m, then 3m, and up to 10m (More in the tank? Repeat process backward from 10m to 1m)

Sulema

Type

for time

WOD

10 handstands,

10 pushups,

run a mile

Wanetta

Type

AMRAP

WOD

20-minute AMRAP of:

  • 20 walking lunges
  • 20 squat jumps
  • 40 plank shoulder taps
  • 1 mil run
  • 150 air squats
  • 1 mile run

Hoyt

Type

For time

WOD

Run 1000m

100 Air Squats

50 Pushups

Jarod

Type

for time

WOD

10 x 50 meter sprint

Norine

Type

AMRAP

WOD

20-minute AMRAP of:

  • 200m run (60-second run)
  • 20 sit ups
  • 20 mountain climbers
  • 20 heel taps

Adriane

Type

for time

WOD

20 sit-ups,

20 pushups,

400-meter run

Darcy

Type

for time

WOD

Run 0.5 miles,

50 squats

Retta

Type

For time

WOD

Run 800m

50 Squats

50 Situps

Wesley

Type

AMRAP

WOD

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

  • Sit ups
  • 100m sprint after each set

Rae

Type

For time

WOD

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

Londa

Type

Fixed Rounds

WOD

  • 10km run
  • 10 push ups and 10 sit ups at every km

Lang

Type

For time

WOD

Run 400 meters

50 Squats

Run 400 meters

50 Push -ups

Run 400 meters

50 Sit -ups

Run 400 meters

Mel

Type

for time

WOD

2 rounds of:

run 400 meters

then do 30 squats

Pilar

Type

Fixed Rounds

WOD

3 rounds of:

  • 1km run
  • 50 air squats

Odis

Type

For time

WOD

50 Walking Lunges

800 m run

50 Walking Lunges

Jessie

Type

for time

WOD

Run 1 mile as fast as possible

Russell

Type

for time

WOD

50 sit-ups,

400-meter run,

10 planks

Roger

Type

For time

WOD

8 rounds for time:

  • 10 walking lunges
  • 200m sprint
  • 100 light jog

Blanche

Type

for time

WOD

Run 1 mile

then complete…

100 Jumping Jacks

Note

Lorem Ipsum

Arlie

Type

For time

WOD

60 Pushups

Run 400 m

40 Pushups

Run 800 m

20 Pushups

Run 1 mile

Sona

Type

For time

WOD

AMRAP in 20 minutes of:

Run 400 Max rep pull ups

Kasi

Type

for time

WOD

Run 1 mile then complete

100 pushups

Taryn

Type

AMRAP

WOD

100m sprint (15-second sprint)

  • 200m jog (60-second jog)
  • 50m walk (30-second walk

Jill

Type

For time

WOD

100 Air Squats

75 Situps

50 Box Jumps

Run 400 m

Mitchell

Type

Fixed Rounds

WOD

5 rounds of:

  • 60-second plank
  • 30 mountain climbers
  • 400m fast jog (2-minute jog)

Debbi

Type

for time

WOD

Run 1 mile

then complete

100 sit ups

Emely

Type

For time

WOD

“Michael” 3 rounds for time of:

Run 800 m

50 Back Extensions

50 Situps

Tamiko

Type

For time

WOD

10 rounds for time:

  • 60-second walk
  • 30-second job
  • 15-second sprint

Jennell

Type

for time

WOD

Run 1 mile

then complete

100 squats

Oralee

Type

For time

WOD

4 Rounds for Time

400 meter Run

25 Burpees

Deidre

Type

For time

WOD

3 rounds for time:

  • 20 push ups
  • 20 sit ups
  • 20 air squats
  • 20 pull ups (if possible)
  • 200m sprint (30-second sprin

Nguyet

Type

for time

WOD

Do 25 handstands, and then

run 1 mile

Mariam

Type

For time

WOD

4 Rounds for Time

800 meter Run

49 Push-Ups

49 Sit-Ups

49 Air Squats

Note

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

Caron

Type

Fixed Rounds

WOD

5 rounds of:

  • 20 mountain climbers
  • 20 bicycle crunches
  • 20 air squats
  • 20-second static squat
  • 200m sprint (30-second sprint)

Genie

Type

for time

WOD

Run 1 mile while doing

10 pushups every minute

Andra

Type

AMRAP

WOD

Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00:

20 meter Sprint,

16 Burpees

From 2:00-4:00:

20 meter Sprint,

16 Push-Ups

From 4:00-6:00:

20 meter Sprint,

16 Air Squats

From 6:00-8:00:

20 meter Sprint,

16 Mountain Climbers

From 8:00-10:00:

20 meter Sprint,

16 Jumping Jacks

From 10:00-12:00: 20 meter Sprint, 16 Jumping Lunges

From 12:00-14:00: 20 meter Sprint, 16 High Knees

From 14:00-16:00: 20 meter Sprint, 16 Tuck Jumps

Matha

Type

for time

WOD

Run 1 mile,

then do 100 lunges

Mandie

Type

Fixed Rounds

WOD

20 rounds of:

  • Sprint up a hill
  • Walk down it
  • No rest between rounds

Mirta

Type

For time

WOD

4 Rounds For Time

40 Air Squats

30 Hand-Release Push-Ups

20 Burpees

400 meter Run

Torrie

Type

for time

WOD

5 rounds of

10 burpees,

100m sprint

Morton

Type

EMOM

WOD

Continue Until You Can’t:

  • Run for 1 minute -> rest for 1 minute
  • Run for 2 minutes -> rest for 2 minutes
  • Run for 3 minutes -> rest for 3 minutes

Rolland

Type

Fixed Rounds

WOD

5 rounds of:

  • 1km run
  • Rest

Valentin

Type

for time

WOD

10 rounds of…

10 pushups,

100m sprint

Note

Lorem Ipsum

Joetta

Type

For time

WOD

100 Burpees

200 meter Run to start,

then again every 2 minutes .

Note

The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters.

So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed

Edris

Type

For time

WOD

1,600 meter Run

30 Burpees

800 meter Run

20 Burpees

400 meter Run

10 Burpees

400 meter Run

20 Burpees

800 meter Run

30 Burpees

1,600 meter Run

Note

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

Nia

Type

for time

WOD

10 handstands,

100-meter sprint

Esther

Type

For time

WOD

3 Rounds for Time

400 meter Run

21 Burpees

Minna

Type

FIxed Rounds

WOD

5 rounds of a…

200m sprint

Debroah

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

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.

Joycelyn

Type

For time

WOD

10 Rounds for Time

30 second Wall Sit

10 Burpees

200 meter Run

Note

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds.

Britteny

Type

for time

WOD

Sprint 50 meters

100 squats

Betty

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.

Claretha

Type

for time

WOD

Sprint 50 meters

150 jumping jacks

April

Type

For time

WOD

1,600 meter Run

30 Burpees

800 meter Run

20 Burpees

400 meter Run

10 Burpees

400 meter Run

20 Burpees

800 meter Run

30 Burpees

1,600 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.

Flo

Type

For time

WOD

For Time

1,000 meter Run. Then,

5 Rounds of:

20 Air Squats

20 Burpees

20 Sit-Ups

20 Push-Ups

1,000 meter Run

Time Cap: 30 minutes

Karie

Type

for time

WOD

Sprint 50 meters

200 jumping jacks

Kati

Type

For time

WOD

4 Rounds For Time

40 Air Squats

30 Hand-Release Push-Ups

20 Burpees

400 meter Run

Jim

Type

For time

WOD

5 mile Run

After each 5 minute run interval:

50 Air Squats

50 Push-Ups

Note

Run in 5-minute intervals, stopping after each to perform…

50 Air Squats and 50 Push-Ups

before beginning the next 5-minute run interval.

Celeste

Type

AMRAP

WOD

Eight 2-minute AMRAPs in 16 minutes

From 0:00-2:00:

20 meter Sprint

16 Burpees

From 2:00-4:00:

20 meter Sprint

16 Push-Ups

From 4:00-6:00:

20 meter Sprint

16 Air Squats

From 6:00-8:00:

20 meter Sprint

16 Mountain Climbers

From 8:00-10:00:

20 meter Sprint

16 Jumping Jacks

From 10:00-12:00:

20 meter Sprint

16 Jumping Lunges

From 12:00-14:00:

20 meter Sprint

16 High Knees

From 14:00-16:00:

20 meter Sprint

16 Tuck Jumps

Note

Perform as many rounds and repetitions as possible of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP. Count one repetition for each 20-meter sprint (10 meters = 1 repetition).

Count one repetition for each 2-count on mountain climbers and high knees (left and right = 1 repetition).

For all other movements, count one repetition per completed movement (eg: burpees, push-ups, air squats, jumping jacks, tuck jumps) or per side (eg: jumping lunges).

Track total number of repetitions completed for each 2-minute AMRAP. Score is total number of repetitions completed in all eight AMRAPs.

Madlyn

Type

For time

WOD

400 meter Run

100 Crunches

400 meter Run

100 Burpees

400 meter Run

150 Push-Ups

400 meter Run

200 Air Squats

400 meter 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 400 meter Run is completed. Movement Standard

Tisa

Type

for time

WOD

Sprint 100 meters,

10 squats,

10 push-ups

Sharmaine

Type

for time

WOD

Sprint 200 meters,

50 squats,

50 push-ups

Maragret

Type

For time

WOD

100 Push-Ups

800 meter Run

75 Push-Ups

1,200 meter Run

50 Push-Ups

1,600 meter Run

25 Push-Ups

2,000 meter Run

Maddie

Type

For time

WOD

800 meter Run

400 meter Run (backwards)

800 meter Run

400 meter Run (backwards)

Vanetta

Type

for time

WOD

Sprint 100 meters and then complete…

5 minutes in a handstand

Yun

Type

For time

WOD

4 Rounds for Time

800 meter Run

49 Push-Ups

49 Sit-Ups

49 Air Squats

Note

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

Daisy

Type

AMRAP

WOD

Cash-In: 1,000 meter Run Directly into AMRAP in 22 minutes of:

23 Air Squats

7 Burpees

14 Push-Ups

Cash-Out: 1,000 meter Run

Hershel

Type

AMRAP

WOD

Do as many sprint meters as you can in a row

Domenica

Type

For time

WOD

10 Rounds for Time

30 second Wall Sit

10 Burpees

200 meter Run

Note

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds.

Caryn

Type

For time

WOD

5 minute Run

50 Air Squats

5 minute Run

50 Burpees

5 minute Run

50 Push-Ups

5 minute Run

50 Sit-Ups

Time Cap: 45 minutes

Note

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

Carlee

Type

for time

WOD

Sprint 500 meters

50 squats

Zackary

Type

For time

WOD

Buy-In: 400 meter Run

Then, 88-66-44 reps of:

Hand Release Push-Ups

Sit-Ups

Cash-Out: 400 meter Run

Timothy

Type

For time

WOD

3 Rounds for Time

400 meter Run

21 Burpees

Note

Strategy: Max sustainable pace is the fastest pace an athlete feel they could hold for all three rounds without slowing down while taking into account the added burpees.

This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two.

The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.

Gwenn

Type

for time

WOD

Run 1 mile

200 squats

Neal

Type

For time

WOD

5,000 meter Run Every 800 meters, complete: 10 Burpees

Krystina

Type

For time

WOD

800 meter Run

400 meter Run (backwards)

800 meter Run

400 meter Run (backwards)

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 400 meter Run is completed.

Fae

Type

For time

WOD

5 Rounds for Time

5 Handstand Push-Ups

200 meter Run

Luann

Type

for time

WOD

Run 1 mile…

and then hold a handstand for a total of 3 minutes

Ok

Type

For time

WOD

10 Rounds for Time

30 second Wall Sit

10 Burpees

200 meter Run

Note

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of the 200 meter Run is completed.

Grant

Type

for time

WOD

Run 1 mile…

while doing a handstand every minute

Idella

Type

For time

WOD

21-15-9 Air Squats

21-15-9 Sit-Ups

200 meter Run

Mariette

Type

For time

WOD

5 mile Run After each

5 minute run interval:

50 Air Squats

50 Push-Ups

Note

Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval.

Ocie

Type

for time

WOD

Run 100 meters

100 jump squats

30 walking lunges

Jess

Type

For time

WOD

400 meter Run

100 Crunches

400 meter Run

100 Burpees

400 meter Run

150 Push-Ups

400 meter Run

200 Air Squats

400 meter 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 400 meter Run is completed.

Movement Standard For the Crunch, which is a partial Sit-Up, start by lying on the floor with the back flat on the ground. Bend the knees and keep feet flat on the ground.

Place hands crossed on the chest. Lift the shoulders and upper back completely off the ground and crunch the abdominals such that the torso moves toward the knees while keeping the lower back planted to the ground. That’s one repetition.

Louie

Type

For time

WOD

5 Rounds for Time

400 meter Run

30 Jumping Squats

20 Arch Ups

10 Handstand Push-Ups

Noelia

Type

for time

WOD

Run 1 mile as fast as you can

Ingrid

Type

For time

WOD

1,000 meter Run

Then, 5 Rounds of:

20 Air Squats

20 Burpees

20 Sit-Ups

20 Push-Ups

1,000 meter Run

Time Cap: 30 minutes

Note

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

Athlete must complete the 1,000 meter Run before moving on to 5 rounds of Air Squats, Burpees, Sit-Ups, and Push-Ups.

To complete the workout, athlete must finish the second 1,000 meter Run. Score is the time on the clock when the second 1,000 meter Run is completed.

Tips and Strategy The first 1000 meter you should Run at a moderate pace to save enough air for the following laps.

The key in this workout is in the 5 rounds of Air Squats, Burpees, Sit-Ups and Push-Ups. In these, you will need a constant pace with the shortest breaks possible.

The final 1000 meter you should give it all you have and Run as fast as possible. “George” is done within 30 minutes, try to get as far as possible! Scaling Options If the given task is too hard for you, scale “George” by Running 500 meter before and after and reducing 5 laps into 3.

Yahaira

Type

AMRAP

WOD

12 min AMRAP

200m Run

10 Burpees

Note

On a 12 minute clock perform as many rounds as possible of 200m run and 10 Burpees…

Your score is the rounds and reps completed once the clock strikes 12 minutes.

Jong

Type

For time

WOD

3 Rounds for Time

400 meter Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Handstand Push-Ups

Tiana

Type

for time

WOD

Run 2 miles as fast as you can

Cecila

Type

AMRAP

WOD

Cash-In: 1,000 meter Run

Directly into AMRAP in 22 minutes of:

23 Air Squats

7 Burpees

14 Push-Ups

Cash-Out: 1,000 meter Run

Note

To start the workout, athlete must run for 1,000 meters as a cash-in. Then, on a 22-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

To finish the workout, complete the 1,000 meter Run. Athlete may wear a Weight Vest throughout the workout.

Chara

Type

for time

WOD

Run 3 miles as fast as you can

Cherly

Type

for time

WOD

Run 4 miles as fast as you can

Becki

Type

For time

WOD

5 minute Run

50 Air Squats

5 minute Run

50 Burpees

5 minute Run

50 Push-Ups

5 minute Run

50 Sit-Ups

Time Cap: 45 minutes

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 50th Sit-Up is completed. Tips and Strategy The goal in “Domino” should be to do the workouts between the runs as fast as possible with short breaks.

For the Burpees, set series of 10 and for the Push-Ups series of 5-10 repetitions. “Dominos” should take no longer than 45 minutes.

Scaling Options If the given variation is too hard for you, scale “Domino” by doing half the repetition of each exercise.

Eneida

Type

For time

WOD

10-9-8-7-6-5-4-3-2-1 Burpee Broad Jumps

200 meter Run

Joleen

Type

AMRAP

WOD

AMRAP in 20 minutes

400 meter Run

Max Push-Ups 10-9-8-7-6-5-4-3-2-1 Burpee Broad Jumps

200 meter Run

Thora

Type

for time

WOD

Run 5 miles as fast as you can

Teresa

Type

For time

WOD

1,000 meter Run

100 Push-Ups

200 Sit-Ups

300 Air Squats

1,000 meter Run

Note

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

Clement

Type

For time

WOD

4 Rounds for Time

400 meter Run

25 Burpees

Judy

Type

for time

WOD

Walking lunge 500m

Salina

Type

For time

WOD

10 Burpee Broad Jumps

200 meter Run

Rest 1 minute

Toney

Type

For time

WOD

10 Rounds for Time

400 meter Run

Rest 3 minutes

Jenae

Type

FIxed Rounds

WOD

4 rounds of:

Run 400m.

50 squats

Sharie

Type

For time

WOD

1 mile Run

100 Push-Ups

100 meter Bear Crawl

1 mile Run

100 meter Bear Crawl

100 Push-Ups

1 mile Run

Leonida

Type

For time

WOD

3000 meter Run

Fletcher

Type

for time

WOD

Run 400 meters (quarter-mile)

40 air squats

30 sit-ups

20 burpees

10 push-ups

Run 400 meters

Raylene

Type

For time

WOD

50-40-30-20-10 reps of:

Air Squats Mountain Climbers

10 meter Shuttle Run

Time Cap: 30 minutes

Fernande

Type

for time

WOD

40 Push Ups

40 Squats

40 Sit Ups

400m Run x3

Terry

Type

For time

WOD

Cash-In: 1,900 meter Run

Then, 1-2-3-4-5-6-7-8-9 reps of:

Air Squats

Plank Walk Outs Lunges (each leg)

Push-Ups

Arch Ups

Butterfly Sit-Ups

Burpees Deck Squats

Note

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

Athlete must finish the 1,900 meter Run before moving on to the second part of the workout.

After the Run, perform 1 repetition of each movement before proceeding to 2 repetitions of each movement and so on.

Ngoc

Type

For time

WOD

2,012 meter Run Directly into, 4 Rounds of:

8 Burpees

26 Jumping Lunges

8 Hand Release Push-Ups

26 Jumping Squats

Georgiana

Type

for time

WOD

7 Rounds For Time

11 Deficit Handstand Push-Ups (6/4 in)

1,000 meter Run

Shanty

Type

For time

WOD

800-meter run

50 air squats

Debra

Type

For time

WOD

1 mile Run

50 Burpees

Then, 2 Rounds of:

800 meter Run

25 Air Squats

Finally, 3 Rounds of:

600 meter Run

15 Push-Ups

Josie

Type

for time

WOD

100 Push-Ups

800 meter Run

75 Push-Ups

1,200 meter Run

50 Push-Ups

1,600 meter Run

25 Push-Ups

2,000 meter Run

Usher

Type

Fixed Rounds

WOD

3 ROUNDS

400m run

30 jump squats

20 burpees

REST 1 MINUTE

100 2-count mountain climbers

30 backpack ground to overhead

20 box jumps

REST 1 MINUTE

400m run

30 sit ups

20 alternating jumping lunges

REST 3 MINUTES

Note

*You have 3 minutes of rest between each set. Use that rest to recover so you can go as hard as you can while you work.

Sit down, drink your water, and get your breathing under control.

Juli

Type

For time

WOD

2,000 meter Run

Rest 5 minutes

100 Burpees

Rest 5 minutes

2,000 meter Run

Time Cap: 50 minutes

Maple

Type

EMOM

WOD

Run for 10 minutes Each minute on the minute perform:

20 Air Squats

Note

Run for 10 minutes. Every minute on the minute, stop the run to do 20 air squats.

Score is the total distance covered (in meters) in the run.

Debi

Type

For time

WOD

5 ROUNDS FOR TIME

Run 400m

30 jump squats

30 step ups

Cornelius

Type

for time

WOD

3 Rounds for Time

0.5 mile Run

50 Air Squats

Isabella

Type

For time

WOD

10 mile Run Every mile,

perform: 10 Burpees

Hee

Type

Fixed Rounds

WOD

3 ROUNDS

Minute 0-3: Run 400m

Minute 3-5: 2 minutes of max sit ups

Minute 5-6: REST

Minute 6-8: 2 minutes of max box jumps

Minute 8-9: REST

Note

*should be a total of 27 minutes of work.

Dee

Type

Fixed Rounds

WOD

5 rounds of:

500 metre run

Maximum air squats

Maximum alternating lunges

Maximum tuck jumps

Stewart

Type

AMRAP

WOD

20 MINUTE AMRAP

200m run

12 plank shoulder taps

12 tuck jumps

Davina

Type

AMRAP

WOD

AMRAP in 20 minutes

Max Unbroken Shoulder Taps

400 meter Run

Note

Tap the same shoulder as the arm lifted. Hands should be no more than 6″ from the wall. Stomach to wall during the shoulder taps. Every time you come down, run 400 meters.

Score is total number of shoulder taps completed. Scaling Feet can be on the box for the handstand. Or shoulder taps can be done from the plank position.

Candis

Type

For time

WOD

1 sequence of:

5km run

Stop every km to do…

10 burpees and 10 air-squats

Aurora

Type

For time

WOD

1 sequence of:

100m walking lunges

800m run

100m walking lunges

Mimi

Type

for time

WOD

100 Burpees

200 meter Run to start,

then again every 2 minutes

Note

The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.

Score is the time on the clock when the last rep of burpees is completed.

Tim

Type

Fixed Rounds

WOD

4 ROUNDS

400m run

24 air squats

24 sit ups

Burma

Type

AMRAP

WOD

30 MINUTE AMRAP

Run 800m

20 push ups

25 sit ups

30 shoulder taps

35 air squats

Yu

Type

for time

WOD

3 Rounds for Time 400 meter Run 21 Burpees

Note

Strategy: Max sustainable pace is the fastest pace an athlete feel they could hold for all three rounds without slowing down while taking into account the added burpees.

This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two.

The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.