Program Content
Jenae
Type
AMRAP
WOD
Do as many pull ups as you can in a row
Pablo
Type
FOR TIME
WOD
Start on one side of the room. Do 20 burpees. Go to opposite side of room do 1 Pull up. Return to original side do 19 burpees. Go to opposite side of room do 2 pull ups. Work your way down to one Burpee and up to 20 Pull ups.
Chase
Type
FOR TIME
WOD
Run 800 M.
Do 21 Burpulls.
Run 600 M.
Do 15 Burpulls.
Run 400 M.
Do 9 Burpulls. (Burpulls: burpees pullups)
Jackelyn
Type
FOR TIME
WOD
5 Rounds of:
Max Push ups.
Max Pull ups
Felisa
Type
FOR TIME
WOD
Run 400 M.
40 Pull ups.
Run 400 M.
30 Pull ups.
Run 400 M.
20 Pull ups.
Run 400 M.
10 Pull ups
Lavina
Type
FOR TIME
WOD
Run 800.
21 Pull ups.
21 HSPU.
Run 600.
15 Pull ups.
15 HSPU.
Run 400.
9 Pull ups.
9 HSPU
Mathilde
Type
FOR TIME
WOD
3 rounds:
Run 400 M.
21 Pull ups.
12 Broad jumps
Shanna
Type
FOR TIME
WOD
5 rounds:
Shadow box 3 minutes.
50 Squats. (Can do with Max Pull ups or Max Push ups as well).
Emmaline
Type
AMRAP
WOD
With a continuously running clock do one pull up the first minute, 2 pullups the second minute, 3 pullups the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Garret
Type
FOR TIME
WOD
120 pullups and 120 dips
Jenny
Type
FOR TIME
WOD
100 burpee pullups
Tanna
Type
AMRAP
WOD
As many rounds as possible in 20 minutes of: 1
5 pullups.
30 pushups.
45 squats
Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
Lizabeth
Type
FOR TIME
WOD
50 40 30 20 10 reps of:
pullups.
ring dips.
Meghann
Type
FOR TIME
WOD
handstand pushups: 15 13 11 9 7 5 3 1.
L pullups: 1 3 5 7 9 11 13 15
Shenika
Type
FOR TIME
WOD
100 jumping jacks
100 pull ups
50 sit-ups
Rafaela
Type
FOR TIME
WOD
21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
Corina
Type
FOR TIME
WOD
30 Pull-Ups
30 Burpees
20 Pull-Ups
20 Burpees
10 Pull-Ups
10 Burpees
Johnna
Type
FOR TIME
WOD
54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups
Kathrine
Type
FOR TIME
WOD
50-40-30-20-10 Reps for Time
Burpee
Pull-Ups
Sit-Ups
Shawna
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pull-Ups
25 Air Squats
Homer
Type
FOR TIME
WOD
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Doretha
Type
FOR TIME
WOD
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
Kelsey
Type
FOR TIME
WOD
5 Rounds for Time
20 Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating Legs)
Janie
Type
FOR TIME
WOD
1 mile run
100 pull-ups
200 burpees
300 2-count flutter kicks
1 mile run
Abel
Type
FOR TIME
WOD
1 mile run/walk
50 Pull-ups 100 Burpees 2
00 2-count flutter kicks
1 mile run/walk
Every 6 minutes perform 9 hanging knees-to-chest (or 11 sit-ups)
Mindy
Type
FOR TIME
WOD
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Leonie
Type
FOR TIME
WOD
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
Randee
Type
FOR TIME
WOD
3 Rounds for Time
21 Pull-Ups
15 Push Ups
400 meter Run
Pearl
Type
FOR TIME
WOD
5 Rounds for Time
41 Air Squats
41 Push-Ups
41 Sit-Ups
41 Pull-Ups
Pete
Type
FOR TIME
WOD
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
Ellie
Type
FOR TIME
WOD
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats
Era
Type
FOR TIME
WOD
200 meter Run Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Pull-Ups
Push-Ups
Air Squats
Sit-Ups
Burpees
Georgianne
Type
FOR TIME
WOD
20 Rounds for Time
6 Strict Pull-Ups
20 Push-Ups
Chuck
Type
FOR TIME
WOD
21-15-9 Reps for Time
Pull-Ups
Burpees
Air Squats
Li
Type
FOT TIME
WOD
6 Rounds for Time
270 meter Run
20 Toes-to-Bars
5 Chest-to-Bar Pull-Ups
10 Plyo Push-Ups
15 Jumping Squats
Cleora
Type
FOR TIME
WOD
3 Rounds for Time
200 meter Run
100 Jumping Jacks
200 meter Run
50 Pull-Ups
200 meter Run
100 Sit-Ups
200 meter Run
100 Air Squats
200 meter Run
Alfonso
Type
FOR TIME
WOD
Buy-In: 52 Air Squats Then,
4 Rounds of:
300 meter Run
15 Navy SEAL Push-Ups
23 Sit-Ups
7 Strict Pull-Ups
Buy-Out: 52 Burpees
Nigel
Type
AMRAP
WOD
AMRAP in 15 minutes
3 Bar Muscle-Ups
6 Handstand Push-Ups
12 Alternating Pistols
Thao
Type
FOR TIME
WOD
50-40-30-19-12 reps of:
Burpees
Air Squats
Push-Ups
Sit-Ups
At the end of each round, perform:
4 Pull-Ups
154 meter Sprint
Siu
Type
FOR TIME
WOD
5 Rounds for Time
20 Air Squats
20 Pull-Ups
20 Burpees
Olinda
Type
FOR TIME
WOD
4 Rounds for Time
100 meter Airrunner Sprint
5 Burpees
10 Sit-Ups
Max Unbroken Pull-Ups
Rest 1 minute
Carmina
Type
FOR TIME
WOD
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Larhonda
Type
EMOM
WOD
EMOM for 20 minutes
5 Knees-to-Chests
5 Burpees
5 Jumping Squats
Marcos
Type
FOR TIME
WOD
50 Pistols
25 Chest-to-Bar Pull-Ups
40 Pistols
20 Chest-to-Bar Pull-Ups
30 Pistols
15 Chest-to-Bar Pull-Ups
20 Pistols
10 Chest-to-Bar Pull-Ups
10 Pistols
5 Chest-to-Bar Pull-Ups
Shauna
Type
MAX REPS
WOD
For Max Reps in 10 minutes
5 minute Strict Pull-Ups
5 minute Strict Handstand Push-Ups
Melvin
Type
FOR TIME
WOD
10-9-8-7-6-5-4-3-2-1 reps of: Strict Chest-to-Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 reps of: Strict Handstand Push-Ups
Alissa
Type
FOR TIME
WOD
50 Strict Pronated Pull-Ups
50 Strict Handstand Push-Ups
30 Strict Pronated Pull-Ups
30 Strict Handstand Push-Ups
10 Strict Pronated Pull-Ups
10 Strict Handstand Push-Ups
Time Cap: 12 minutes
Adena
Type
FOR TIME
WOD
10-9-8-7-6-5-4-3-2-1 reps of: Strict Handstand Push-Ups
1-2-3-4-5-6-7-8-9-10 reps of: Burpee to Pull-Ups
Sharie
Type
AMRAP
WOD
AMRAP in 11 minutes
11 Burpees Over the Bar
18 Pull-Ups
Lottie
Type
FOR TIME
WOD
10,000 meter Run
Rest 4 minutes
Then, complete: 5,000 meter Run
100 Burpee Pull-Ups
Adell
Type
FOR TIME
WOD
10 Rounds for Time
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Air Squats
Time Cap: 30 minutes
Tanna
Type
FOR TIME
WOD
800 meter Run
28 Strict Pull-Ups
800 meter Run
28 Strict Pull-Ups
Charolette
Type
FOR TIME
WOD
6 km Run
60 Burpee Pull-Ups
Omer
Type
FOR TIME
WOD
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Lawana
Type
FOR TIME
WOD
5 rounds
1 minute per station.
Pullups (any variety or scale up to muscle ups)
Shoulder to overhead (odd objects encouraged..log, axle, kb’s, db’s).
Burpees
2 minute rest after round 1.
90 second rest after round 2.
60 second rest after round 3.
30 second rest after round 4.
*Post total burpees per round on whiteboard.
Jean
Type
FOR TIME
WOD
Buy In:
On the minute for 10 minutes Strict Pull-Ups
10 Air Squats
Scale Up: L-Pull-Ups or Bar Muscle Ups or Ring Muscle Ups
WOD:
5 Rounds:
200M Run
15 Burpees
Rest 2 Minutes
Scale Up: 6″ Target Burpees
Dione
Type
FOR TIME
WOD
Buy In:
3 Rounds:
3-5 Strict Pull-Ups
3-5 Strict Chin-Ups
WOD:
5 Rounds for time:
200M Run
10 Handstand Push-Ups
Carl
Type
FOR TIME
WOD
3 rounds of:
Run 800m.
50 pullups
Cortez
Type
FOR TIME
WOD
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Valentin
Type
FOR TIME
WOD
5 Pull-Ups
10 Push-Ups
15 Air Squats
Thresa
Type
FOR TIME
WOD
20 Pull-Ups
30 Push-Ups 40 Sit-Ups
50 Air Squats
3 minutes Rest
Cory
Type
FOR TIME
WOD
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Letitia
Type
FOR TIME
WOD
3 rounds of:
Run 800m.
50 pullups
Claribel
Type
FOR TIME
WOD
7 rounds of:
10 One legged squats, alternating. 12 ring dips. 15 pullups
Tracey
Type
FOR TIME
WOD
10 rounds of:
12 burpees. 12 pullups
Alejandrina
Type
AMRAP
WOD
10 Min Amrap.
10 Pistols (5e/s).
5 Pull Ups.
Khalilah
Type
FOR TIME
WOD
1 mile run.
100 pull ups.
200 press ups.
300 squats.
1 mile run
Charisse
Type
FOR TIME
WOD
10 rounds for time of:
12 Burpees to a target.
10 Chin Ups.
Complete your burpees under pull.
Nicholas
Type
FOR TIME
WOD
400 meter Run
20 Chest-to-Bar Pull-Ups
Run 400 meter
20 Chest-to-Bar Pull-Ups
Run 400 meter
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
Wilfredo
Type
FOR TIME
WOD
400 meter Run
12 Pull-Ups
Glendora
Type
EMOM
WOD
EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Note
Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.
Season
Type
AMRAP
WOD
AMRAP in 12 minutes
50 Air Squats
30 Push-Ups
15 Pull-Ups
Mignon
Type
FOR TIME
WOD
1 mile Run
60 Burpee Pull-Ups
800 meter Run
30 Burpee Pull-Ups
400 meter Run
15 Burpee Pull-Ups
Theressa
Type
FOR TIME
WOD
10 mile Run
150 Burpee Pull-Ups
Note
With a running clock, as fast as possible complete 10 mile Run and 150 Burpee Pull-Ups. Partition the Run and Burpee Pull-Ups as needed. Score is the time on the clock when the workout is completed.
Kathryn
Type
FOR TIME
WOD
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Note
Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.
Buck
Type
FOR TIME
WOD
10 Rounds For Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Handstand Push-Ups
Betsey
Type
FOR TIME
WOD
3 Rounds For Time
20 L-Pull-Ups
30 Toes-to-Bars
40 Burpees
800 meter Run
Bridgette
Type
FOR TIME
WOD
4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
Aja
Type
FOR TIME
WOD
4 Rounds For Time
800 meter Run
40 Pull-Ups
70 Push-Ups
Veronika
Type
FOR TIME
WOD
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
Elanor
Type
FOR TIME
WOD
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups
Isabella
Type
FOR TIME
WOD
4 Rounds for Time
400 meter Run
65 Air Squats
35 Burpee Pull-Ups
Valencia
Type
FOR TIME
WOD
100 pull ups
100 pushups
100 squats
100 sit-ups
Candie
Type
FOR TIME
WOD
20 min jog
Then 3 rounds of:
5 pull ups, 10 pushups, 15 air squats.
Hollis
Type
FOR TIME
WOD
100 pull ups
1-mile run
Clora
Type
FOR TIME
WOD
100 pull ups
100 pushups
Run, 5 miles
Kiyoko
Type
FOR TIME
WOD
Do 100 Pushups
100 Pullups