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
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.