The Complete Guide to Bodyweight WODs

Barbells, dumbbells, kettlebells, wall balls, the list goes on for all the weighted equipment available in most CrossFit boxes. But what if we told you it doesn't always have to be that way? What if we showed you a world where no equipment was used, and, theoretically, you wouldn't even need a box to complete certain WODs.

Yes, it's possible to complete bodyweight WODs, which use nothing but your body weight to offer you a challenge worthy of the CrossFit name. They're by no means easy, even though we're taking away most of the generically "difficult" movements (like Cleans, Dumbbell Snatches, and Kettlebell Swings.

It's time to dive into the world of bodyweight WODs and all the things they can do for you.

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What Is A Bodyweight WOD?

The name is fairly self-explanatory, but we'll talk you through it anyway. Everybody has a body, and we use that body in a variety of different ways. In bodyweight WODs, we use our own bodyweight to challenge ourselves and push ourselves to failure in any way possible.

Bodyweight WODs are usually overlooked by most box-goers and written off as the easiest of the bunch. However, you'll soon find that the more bodyweight WODs you do, the more you'll accept that they can be the evilest of the bunch.

We'll admit that sometimes bodyweight WODs are easier, and that's by design. We include "easier" WODs as bodyweight WODs to allow most CrossFitters a chance to recover from the workout and be prepared for whatever comes next. Not touching a barbell, dumbbell, or other weighted equipment is one of the best ways to recover since you'll only be burning yourself out based on your own weight rather than any additional ones.

Remember! You can generate 1,000s of Bodyweight workouts in seconds with our online generator and mobile apps here.

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The Types Of Bodyweight WODs

We can't strictly tell you how to pace a bodyweight WOD because there isn't one type that rules them all. Instead, it's possible to do a bodyweight WOD for just about any well-known CrossFit style (EMOM, AMRAP, RFT, etc.).

The same rules always apply no matter what bodyweight WOD you're doing. If you're doing an EMOM, you follow the EMOM structure, and likewise with an AMRAP or a Chipper.

Bodyweight WODs are one of the most versatile WOD types out there. You're only limited by what you're own body is capable of. Of course, scaling options come down to how well you can do a particular movement (i.e., Kneeling Push-ups or Elevated Hand Push-ups) rather than simply removing weights from a barbell or picking a lighter kettlebell.

There are always scaling options available to you, though, which is what makes bodyweight movements so great to learn and master.

The Fundamental Bodyweight Movements

If you want to give bodyweight WODs a try, you'll want to ensure you've got the fundamentals down. There are always scaling options, but it will help if you have the minimum capacity to do the following:

Air Squats

Air Squats are the most accessible bodyweight movement of them all. Most people can do some level of an Air Squat, and you can scale them according to your mobility and strength levels. If you can't hit full squat depth, you can do half squats. If you don't have the strength to maintain loads of reps, you can scale them back; that's what makes Air Squats so great.

Push-ups & Scaling Options

Push-ups are a little harder for some people. You don't need a full Push-up before you can comfortably do bodyweight WODs as there are plenty of scaling options, though a Push-up is a key factor in whether you can Rx or not. With scaling options, you might find doing Push-ups on your knees or with your hands on a box slightly easier for you (until you're ready to move up a level).

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The fundamentals are what we need before we consider going more in-depth with bodyweight WODs. Each one can progress to make them harder, so as long as you've got the base down, you'll be in good shape for a truly challenging bodyweight WOD.

Some of the progressions of each movement include:

• Air Squat : Jump Squat : Pistol Squat
• Push-up : Ring Dip : Handstand Push-up

Example Bodyweight WODs For Different Modalities

Bodyweight WODs are limited by your own body and abilities, but that doesn't mean they're limited with choices. This list will show you just how versatile they can be. Of course, since bodyweight WODs use our bodyweight and nothing else, that means we can't cover the usual Weightlifting Modality.

Gymnastic Bodyweight WODs:

20 Min EMOM
Minute 1: 12 Jump Squats
Minute 2: 12 Burpees
Minute 3: 12 Handstand Push-ups
Minute 4: 12 Burpees

^ Repeat this 5 times

4 Rounds For Time
8 Burpee Over Obstacle
16 Handstand Push-ups
32 Double Unders
64 Air Squats

12 Min AMRAP
1 Strict Handstand Push-ups
3 Jump Squats
5 Sit-Ups
7 Burpees
9 Push-ups

For Time
100 Air Squats
50 Burpees
100 Push-ups
50 Jump Squats
100 Double Unders
50 Pistol Squats

3 Rounds For Time
25m Handstand Walk
20 Pistol Squats
25m Handstand Walk
20 Push-ups

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Monostructural (Cardio) Bodyweight WODs:

Every 8 Minutes (For 32 Minutes)
1000m Run
100 Double Unders

5 Rounds For Time
500m Run
20 Sit-Ups
500m Run
20 Jump Squats

15 Min AMRAP
10 Burpees
20 Push-ups
30 Double Unders

18 Min EMOM
Minute 1" 18 Push-ups
Minute 2" 18 Pistol Squats

^ Repeat this 9 times.

30 Min AMRAP
50 Burpees
100 Sit-Ups
200 Double Unders
400m Run

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(in)Famous Bodyweight WODs

Just like every other type of CrossFit WOD, bodyweight WODs are no strangers to the (in)famous treatment! We can find plenty of challenging (and sickening) bodyweight WODs if we know where to look for them! Here are just a few of the best ones:

Zachary Tellier

For Time:

10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-Ups
150 Air Squats

Zachary Tellier looks relatively easy on paper, but in practice, it adds up quickly. The idea is to complete the rounds starting with 10 Burpees, then do them again, adding 25 Push-ups to the mix. Then you repeat and add a new movement to the list, and so on until you complete it.

Here’s a video of the Zachary Tellier WOD in action. It catches up to you quickly:

The Longest Mile

4 Rounds For Time:

10 Burpees
100 metre Run
10 Air Squats
100 metre Run
10 Push-ups
100 metre Run
10 Sit-Ups
100 metre Run

If you can work out how much you're running across the four rounds, you'll notice that it equals 1,600 metres, which is a mile. So, you're running a mile in sixteen intervals, each one with a different movement between them to keep the challenge up. It gets tough quickly, and we don't recommend you sprint the 100 metres!

This video is a great example of what The Longest Mile looks like:

The Migraine

1000m Run
100 Double Unders
900m Run
90 Double Unders
800m Run
80 Double Unders
Etc.

The Migraine uses the Rowing machine in place of running, but we feel like the added bodyweight challenge of including running makes this workout all the more (in)famous. You'll have to be patient with this one and work at a good pace that allows you to perform Double Unders consistently while managing fatigue.

Cindy's Cousin

20 Minute AMRAP:

5 Burpees
10 Push-ups
15 Air Squats

Cindy is an AMRAP featuring Pull-Ups, but we wanted to showcase Cindy's Cousin, which allows those of us without access to a rig to perform the workout. Trust us, this one is just as hard (if not harder) than Cindy because Burpees take an awful lot more effort than Pull-Ups.

Cindy’s Cousin is no cakewalk, and this video shows that:

It's A Trap

100 Burpees For Time
E2MOM Starting at 0: 200m Run

If 100 Burpees weren't bad enough, imagine doing them with a 200m Run in between every 2 minutes. 200 metres take up a hefty chunk of 2 minutes for most people, maybe giving you half of that time left over to complete the Burpees. You keep working until the Burpees are complete, but you're going to need to keep a high intensity for this one.

Here's a nice cut of the It’s A Trap WOD that shows you how tricky it can get:

Skip to 2:49 for the workout :)

Benefits Of Bodyweight WODs

Bodyweight WODs are a great choice for anyone looking to program simple but effective workouts. You don't need a lot of equipment, and you don't need a lot of creativity, as long as you follow the fundamentals for what makes a good workout! The list of benefits is endless for bodyweight WODs.

Safe

It should be no surprise that bodyweight WODs are safe, and they're by far the safest option compared with any other WOD out there. Simply removing external equipment, like bars, dumbbells, and machines makes it much easier to focus on the efficiency of the way you move your body.

You'll never have a heavy weight fall on top of you or put you into a compromising position; instead, it's all based on what your body can do and how well you can move it.

Accessibility

One of the best parts of bodyweight WODs is their accessibility. You don't even need a CrossFit box to do them. All you need is ample space to perform the movement and a can-do attitude. If you have those, you can do a bodyweight WOD just about anywhere.

Also, every single bodyweight movement has a great scaling option, making them easier for people to develop over time. If a workout calls for Push-ups and you don't have them yet, you don't have to worry, as they'll come over time if you keep working towards them with the scaled variants.

Quality

When you don't use bars or weights, it's much easier to focus on the quality and control of your reps. With that, you can learn how to efficiently move your body in an Air Squat, which translates remarkably well to Thrusters, Front Squats, and even Snatches. You can learn how to control Push-ups, which builds capacity and strength in the Push Jerk, Split Jerk, and Bench Press.

Just because you're not using weight doesn't mean that you're not getting better at the movements. You're just working through a different medium until you've got the quality to back it up.

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Drawbacks of Bodyweight WODs

While versatile, bodyweight WODs do struggle where other WODs thrive. It's no secret that most CrossFit boxes try to steer clear of 100% body weight workouts because they know their members won't be best pleased coming into a box knowing they could have stayed at home and done the workout there.

Limited Movements

While bodyweight WODs aren't nearly as limited as you might first think, you're still removing the entire weightlifting modality because you're not touching a single weight. To some people, that's enough of a turn-off to stop them from wanting to do bodyweight WODs altogether.

Generally, people also don't like how you can only do upper body or lower body pushing, and the pulling possibilities are limited too. While Pull-Ups are technically bodyweight movements, you still need a rig to perform them, which is why we haven't included them in this article.

Not As Exciting

We're a long way from calling bodyweight WODs boring. We've had plenty of fun with the ones we've performed before, and we know you will too. With that said, it's easy to think that bodyweight WODs lack a certain level of excitement, especially if you thrive with heavy barbells or high rep efficiency-driven movements.

If all you ever do are bodyweight WODs, you'll undoubtedly tire of the same old story. We recommend you throw them in once every few weeks to keep things fresh, and you'll never consider them boring.

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How To Program Your Own Bodyweight WOD

Bodyweight WODs are great tools to include in your programming. They're also really easy to implement and create yourself since you don't need to worry too much about the movements you include. As long as you're getting a decent amount of antagonist muscle groups moving, you're on the right track.

A good bodyweight WOD utilizes many different muscle groups or methods while keeping the heart rate high and the intensity up. You'll often see Push-ups without Handstand Push-ups in the same WOD (or vice versa) because they use the same pushing muscles and will work against each other as time goes on.

The same goes for Air Squats and Jump Squats. While both movements vary slightly (Jump Squats being more explosive), you'll end up fatiguing your squatting muscles, which you'll save yourself from doing if you implement Lunges or Burpees instead of them.

A good bodyweight WOD takes all that into consideration and comes up with something like this:

4 Rounds For Time
20 Push-ups
20 Air Squats
20 Burpees
20 Lunges

We kept it simple, but we wanted to explain what we did. Firstly, the workout is only four rounds, making it a quick workout that should be completed between 15 and 20 minutes. We also kept every movement to twenty reps, making it easy to count and pace with.

Push-ups and Burpees use similar pushing movements from the floor, but Push-ups are much more controlled, while Burpees allow for some explosive energy to come out. You won't often fatigue your triceps and chest in Burpees like you will in Push-ups, which is why we included them.

Air Squats and Lunges both use your quads and legs to drive you up and down, but they work in different ways. Air Squats focus on both legs pushing at once. At the same time, Lunges give you an interesting challenge to try and work your legs independently, which helps you practice resting in the lunge position and working on recovery before you squat again.

Summary

Bodyweight WODs might seem trivial to some, but they're worth including. They're perfect for anyone looking to improve their efficiency, stamina, and capacity with most movements, and they transition incredibly well to the weighted stuff.

We'd say that if you're still looking to improve at CrossFit, it's wise to include bodyweight WODs once or twice every week. Since most people are still working on their skills and efficiency, and no one is a true CrossFit "master", that means bodyweight WODs will work perfectly for you too. Yes, all of you. No one is above a bodyweight WOD!

Bonus! 200 Additional Bodyweight Workouts

Note, if you don't feel like scrolling through the list, you can always use our bodyweight WOD generator, located here.

No Equipment, No Running Bodyweight WODs

These WODs require no equipment at all and can be done in a tight space, such as a hotel room or at home.

1. The Burn: 30 burpees, 100 jumping jacks
2. The Maker: 100 sit-ups, 100 push-ups
3. 6 rounds for time: 10 push-ups, 10 squats, 10 sit-ups
4. The Athlete 2: 10 push-ups, 10 squats
5. The Athlete 3: 10 hand release push-ups, 10 squats, 200 sit-ups
6. The Athlete 4: 100 squats
7. The Athlete 5: 100 burpees
8. The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups
9. Push Up!: 100 push-ups
10. Rock It: 100 burpees 100 sit-ups
11. The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats
12. Squatter: 200 squats
13. The Athlete 9: 250 jumping jacks
14. The Athlete 11: 10 rounds of 3 squat jumps, 3 squats, 3 long jumps
15. The Athlete 12: 30 push-ups, 30 handstands
16. The Athlete 13: 3 rounds of 30-second handstand, 30-second bottom-of-squat hold
17. The Athlete 14: 5 rounds of 60-second of squats, 30-second handstand, 30 second rest
18. The Athlete 17: 5 push-ups, 30-second plank, 30 times
19. The Athlete 18: 4 rounds of 50 sit ups, 50 squats
20. 7 Rounds: 7 squats, 7 burpees
21. Suave: 10 push-ups, 10 squats, 10 sit-ups
22. Suave 1: 20 squats, 20 burpees, 20 push-ups
23. The Athlete 19: Do 100 Squats
24. The Athlete 20: Do 150 Push Ups
25. The Combo: 1 Handstand hold for 1 minute then complete 100 squats
26. The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats
27. The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks
28. The Combo 4: Do 100 Jumping Jacks
29. The Pinch: Spend 5 minutes in a handstand
30. The combo 13: 50 jumping jacks, 50 lunges, 50 push-ups
31. Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 push-ups
32. Vertical: Do 10 Vertical jumps
33. Vertical 1: Do 10 Vertical Jumps and 10 push-ups
34. Vertical 2: Do 20 vertical jumps and 20 push-ups
35. Vertical 3: Do 40 vertical jumps and 10 push-ups
36. Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups
37. Hand walking: Walk 100 meters on your hands
38. To the Max: Complete as many push-ups as possible in 8 minutes
39. To the Max 2: Do as many squats as you can in a row
40. To the Max 5: Do as many tabata squats as you can in a row
41. To the Max 6: Do as many jumping jacks as you can in a row
42. The Boxer: Shadow box for 1 minute, then rest for 1 minute. Repeat for 10 rounds
43. The Athlete 16: 5 rounds of 2-minutes shadow boxing, 2 mins rest. Then complete 100 push-ups
44. Burpee Ladder: Start on one side of the room. Do 20 burpees. Go to opposite side of room do 19 burpees. Return to original side do 18 burpees. Go to opposite side of room do 17 burpees. And so forth. All the way down to one.
45. Jump-Burpees: 5 Rounds of 60 jumping jacks with 20 burpees.
46. 150 burpees
47. 50 burpees, jumping 12 inches at the top of each one.
48. Chipper: 50 sit-ups. 50 double unders. 50 sit-ups. 50 walking lunges. 50 sit-ups. 50 burpees. 50 sit-ups
49. For time: 50 lunges. 60 squats. 70 burpees. 80 sit-ups.
50. Lucky 13: 13 Min AMRAP. 13 Burpees. 13 Push Ups. 13 Lunges (each side). 13 Air squats.
51. Tabata the Cat: Tabata Burpees - Rest 1 Minute. Tabata Air Squat - Rest 1 Minute. Tabata Push Ups - Rest 1 Minute. Tabata Sit- Ups.
52. Hanger: For Time. 60 Lunges. 30 Push Ups. 50 Lunges. 20 Push Ups. 40 Lunges. 10 Push Ups
53. 9 min AMRAP: 12 push-ups. 10 lunges each side. 2 pistols each side
54. 7 min AMRAP: 10 burpees. 5 pistols each side
55. 15 min AMRAP: 10 push-ups. 10 Burpees.
56. 18 min AMRAP: 20 air squats. 6 Donkey kicks.

Not sure what a term or exercise above is? View our Movement Definitions.

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No Equipment plus Running Bodyweight WODs

These WODs also require no equipment, however they do involve running so you will need some space. Perfect for on the beach or in a park.

1. The Cardio: run 3.1 miles
2. The Push It: run 5 miles
3. The Runner: Run 1 mile, 10 squats, 10 push-ups, 10 sit-ups
4. The Acrobat: 10 handstands, 10 push-ups, run a mile
5. Runner: 10 x 50 meter sprint
6. The Athlete 8: 20 sit-ups, 20 push-ups, 400-meter run
7. The Athlete 10: Run 0.5 miles, 50 squats
8. The Athlete 15: 2 rounds of run 400 meters then do 30 squats
9. The Dash 1: 50 sit-ups, 400-meter run, 10 planks
10. The Run 1: Run 1 mile as fast as possible
11. The Run 2: Run 1 mile then complete 100 push-ups
12. The Run 3: Run 1 mile then complete 100 Jumping Jacks
13. The Run 4: Run 1 mile then complete 100 sit ups
14. The Run 5: Run 1 mile then complete 100 squats
15. The Combo 3: Do 25 handstands, and then run 1 mile
16. The Combo 5: Run 1 mile while doing 10 push-ups every minute
17. The Combo 9: Run 1 mile, then do 100 lunges
18. The Athlete: 5 rounds of 10 burpees, 100m sprint
19. Kick Butt: 10 rounds of 10 push-ups, 100m sprint
20. Rocker: 10 handstands, 100-meter sprint
21. The Dash: 5 rounds of a 200m sprint
22. The combo 6: Sprint 50 meters then do 100 squats
23. The Combo 7: Sprint 50 meters then do 150 jumping jacks
24. The Combo 8: Sprint 50 meters and then complete 200 jumping jacks
25. The Sprint: Sprint 100 meters, then do 10 squats, 10 push-ups
26. The Sprint 2: Sprint 200 meters, then do 50 squats, 50 push-ups
27. The Sprint 3: Sprint 500 meters, then do 50 squats
28. The Sprint 4: Sprint 100 meters and then complete 5 minutes in a handstand
29. To the Max 3: Do as many sprint meters as you can in a row
30. The Combo 10: Run 1 mile then do 200 squats
31. The Combo 11: Run 1 mile and then hold a handstand for a total of 3 minutes
32. The Combo 12: Run 1 mile while doing a handstand every minute
33. The Leg Wobbler: Run 100 meters, do 100 jump squats, then finish with 30 walking lunges
34. To the Max 7: Run 1 mile as fast as you can
35. To the Max 8: Run 2 miles as fast as you can
36. To the Max 9: Run 3 miles as fast as you can
37. To the Max 10: Run 4 miles as fast as you can
38. To the Max 11: Run 5 miles as fast as you can
39. Walk the lunge: Walking lunge 500m
40. 4 rounds of 400m run with 50 squats

Not sure what a term or exercise above is? View our Movement Definitions.

Bodyweight WODs Containing Pull-ups

The following is a list of bodyweight WODs including pull-ups. If you do not have a pull-up bar, get creative! Use a tree, or a sturdy structure to pull-up on. However, if you cannot find anything for pulling up to, you can substitute the pull-ups for dips (using the side of a chair or a bed).

1. The Fit Now: 100 jumping jacks, 100 pull-ups, 50 sit-ups
2. Kick Your Butt: 100 pull-ups, 100 push-ups, 100 squats, 100 sit-ups
3. The Kick It: 20 min jog, then 3 rounds of 5 pull-ups, 10 push-ups, 15 air squats
4. The Fat Burner: 85 thrusters (using any weight available - e.g. your bag or a rock), 100 pull-ups, 1-mile run
5. The Hurt: 100 pull-ups, 100 push-ups, run, 5 miles
6. The Athlete 21: Do 100 Pushups, 100 Pullups
7. To the Max 4: Do as many pull-ups as you can in a row
8. Burpee/ Pull-ups: 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
9. Running/Burpulls: Run 800m. Do 21 Burpulls. Run 600m. Do 15 Burpulls. Run 400m. Do 9 Burpulls. (Burpulls**: **burpees pull-ups)
10. Traveling Lynne: 5 Rounds of Max Push ups. Max Pull-ups
11. Running/Pull-ups: Run 400m. 40 Pull-ups. Run 400m. 30 Pull-ups. Run 400m. 20 Pull-ups. Run 400m. 10 Pull-ups
12. Pull-ups/HSPU: Run 800. 21 Pull-ups. 21 HSPU. Run 600. 15 Pull-ups. 15 HSPU. Run 400. 9 Pull-ups. 9 HSPU
13. Pull-ups/Broad Jump: 3 rounds: Run 400m. 21 Pull-ups. 12 Broad jumps
14. Box/Squats: 5 rounds: Shadow box 3 minutes. 50 Squats. (Can do with Max Pull-ups or Max Push ups as well)
15. Death by pull-ups: With a continuously running clock do one pull-up the first minute, 2 pull-ups the . second minute, 3 pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
16. The 120: 120 pull-ups and 120 dips
17. GI Jane: 100 burpee pull-ups
18. Pull Push Squat: As many rounds as possible in 20 minutes of 15 pull-ups. 30 push-ups. 45 squats
19. Tabata Cuatro: Complete 32 rounds of 20 seconds work followed by 10 seconds rest where the first 8 rounds are pull-ups, the second 8 are push-ups, the third 8 rounds are sit-ups, and finally, the last 8 rounds are squats. There is no rest between exercises.
20. 50-40-30-20-10 reps of pull-ups and ring dips
21. Handstand push-ups: 15 13 11 9 7 5 3 1. L pull-ups: 1 3 5 7 9 11 13 15
22. 3 rounds of Run 800m and 50 pull-ups
23. 7 rounds of 10 single-leg squats, alternating. 12 ring dips. 15 pull-ups
24. 10 rounds of 12 burpees. 12 pull-ups
25. Leo: 10min AMRAP. 10 single-leg squats (5 each side). 5 Pull-ups.
26. Murph: For Time. 1 mile run. 100 pull-ups. 200 push-ups. 300 squats. 1 mile run.
27. El Toro: 10 rounds for time of 12 Burpees to a target. 10 Chin Ups. Complete your burpees under pull-up bar which you have to touch each time you jump at the top of your burpee.

Not sure what a term or exercise above is? View our Movement Definitions.

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Weighted Travel Workouts

Sometimes you want a bit more resistance than simply your bodyweight. For these WODs, you will need to use a weight. Use your imagination - you can use your suitcase, a rock, some tins of food, or some other heavy object.

1. The Total: Do as many weighted squats as possible, followed by as many weighted shoulder presses as possible, and finally as many weighted overhead lunges as possible
2. Burn It: 12 pull-ups, 400-meter run, 21 weighted goblet squats
3. The Athlete 1: 10 push-ups, 20 weighted goblet squats, 200-meter sprint
4. As fast as possible: 100 goblet squats
5. 10 rounds of 5 push-ups, 5 weighted shoulder press
6. 60 weighted goblet squats, 70 push-ups, 80 walking lunges each side
7. 3 rounds of plank hold 1 minute, 15 weighted overhead lunges, 10 weighted chest press
8. Sprint 10m, do 1 weighted goblet squat, sprint 20m, do 2 weighted goblet squats, etc up to sprint 100m, do 10 weighted goblet squats
9. 100 weighted thrusters for time
10. 8 rounds of 10 weighted thrusters with 10 jumping lunges (no weight)
11. 6 weighted goblet squats each minute on the minute for 12 minutes
12. 2 rounds of 50 burpees and 50 weighted shoulder press
13. Chipper Ladder: Sprint 50 yd x 10. Heavy bag carry 50 yds x 8. Bear Crawl 50 yds x6 (Stiff back legs !). Farmers walk (with dumbbells- app weight) 50 yds x 4. Sprint 50 yds x 2
14. ST: 5 rounds for time of 400m Run. 20 weighted goblet squats. Complete 5 rounds of the 2 exercises as fast as possible.
15. 5 rounds for time of: Overhead Lunge 8 each side. 20 Air Squats. 10 Push-ups.
16. 10 min AMRAP. 12 OH weighted Walking Lunges. 20 air squats. 10 Burpees

Not sure what a term or exercise above is? View our Movement Definitions.

Swimming and Cycling WODs

Near the ocean or have your bicycle with you? These are the perfect WODs for you!

1. The Cycle: Cycle for 30 minutes
2. The Cycle 1: Cycle for 1 hour
3. The Cycle 2: Sprint 50 meters, do 40 push-ups and cycle for 15 minutes
4. To the Max 12: Do as many laps in a pool as you can in a row
5. To the Max 13: Swim 1 mile as fast as you can
6. To the Max 14: Swim 2 miles as fast as you can
7. To the Max 15: Swim 3 miles as fast as you can
8. To the Max 16: Swim 4 miles as fast as you can
9. To the Max 17: Swim 5 miles as fast as you can
10. To the Max 18: Swim 1 mile and run 1 mile as fast as you can

Not sure what a term or exercise above is? View our Movement Definitions.

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