wod on the go

7/29/2019 WOD on the GO

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CrossFit

Travel WorkoutResource

CrossFit Travel Workout ResourceCompiledandeditedbyCrossFit Fire City Singapore.Version1.0,November 2011


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Tableofcontents:

Foreword! 3Gymnastic Skills and Progression.! 4

Overall exercise progression and skill development.

Classic CrossFit Benchmark Workouts.! 5OfficialCrossFitnamedbenchmark WODs that may be performed in Hotels or resorts.

Gymnastic Metabolic conditioning WODs (without equipments).! 8Gymnastic based MetabolicConditioningWODswithout training equipments.

Metabolic conditioning with a Pull Up Bar.! 11MetabolicconditioningworkoutswithaPull-upbar.

Metabolic conditioning with gymnastic Rings.! 16Metabolicconditioningworkoutsthatrequiregymnastic Ringsand/orperhapsaPull-upbar.

Metabolic conditioning with jump rope.! 20MetabolicconditioningworkoutsthatrequireajumpropealongwithRingsand/oraPull-upbar.

Running workouts.! 22If all else fails Or the gift of scenic nature befalls...

Scalingsuggestions.! 25Suggestionsformodifyingworkoutsforthoseunabletodothemasprescribed.

List ofbodyweight exercises.! 26Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment.



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Foreword

Humans are the most intelligent species on earth! We know what we need to do, and what we shouldnot be doing. The draw back is that we dont take action until we really have to. All of us know thebenefits of regular exercising and we also know the risk of not exercising regularly. However, ourmodern lifestyle and other commitments can sometimes act as a huge distraction. This resource has

been produced to give you lots of ideas for maintaining your exercise regimes whilst traveling andaway from your usual routine.

We suggest that you plan for the unexpected! Please use this resource in times when your lifestyledoes not permit you to attend your usual CrossFit classes. The routines are meant to supplementtraining whilst you are traveling. As such these routines are isolated workouts and not programed ordesigned in any order to produce any specific training results overtime. They cannot take the place ofyour usual CrossFit training program but will help you maintain whilst you are away from us. Yourusual training program is made of a well balanced regime, progressive structuring and soundknowledge of movement technique. One cannot go without the other.

Please note that this resource has been produced considering the limitation of availability of weightsfor the Olympic and Power lifting element in CrossFit training methodology.This resource iscategorized into CrossFits respective training elements whilst considering the accessibility to trainingequipment such as pull up bars, running area, Jump ropes etc.

Happy training!

We would like to acknowledge CrossFit.com and CrossFit affiliates for their contribution to this valuable resource.This resource is not intended for sale, may not be reproduced without consent or sold for any other purposes.



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Gymnastic Skills and Progression.Overall exercise progression and skill development.

The information in the table is not conclusive. Some individuals may possess skills from higher levels but not from thelower levels. Also note that the level of progress may not be suitable for some individuals. Please assess your ownindividual abilities and/or capacities before progressing or seek suitable progression before attempting the suggestedmore advanced progressions.

Basic Level 1 Progression Level 2 Progression Level 3 Progression

Full-arm length PlankAb CrunchHanging Knee raiseL-Sit on Ground

Half-arm length PlankFloor Sit-upHanging Knee to ChestL-Sit on Paralette

Feet-on-Wall PlankKnees to Elbows CrunchHanging Knee to ElbowL-Sit on Rings

Extended limbs PlankV-upHanging Toes to BarHanging L-Sit

Push-UpBench DipWall Climb

Chest to Floor Push-upRings Push UpHandstand Hold

Decline Push-upRings DipHandstand Traverse Wall Walk

Handstand Push-upWeighted Rings DipHandstand Walk

Incline RowPull-upRings Pull-up

Decline RowChest to Bar Pull-upRings Kipping Pull-up

Jumping Pull-upButterfly Kipping Pull-upBar Muscle Up

Kipping Pull-upBar Muscle upRings Muscle up

Air SquatStatic Lunges

2-for-1 Air SquatsWalking Lunges

Pistol SquatAlternate jumping Lunges

2-for-1 Pistol SquatSplit Squats

Box JumpJumping Jack

Jump RopeTuck Jump

Double UnderBurpee

Triple UndersBar facing Burpees

The most effective method of progression can be achieved when you understand your own physical

capacity. Whilst some exercises may seem easier to execute, please take time to understand thebasis of the movement before attempting to quicken or introduce overloading to your musculaturesystem.



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Classic CrossFit Benchmark Workouts.OfficialCrossFitnamedbenchmark WODs that may be performed in Hotels or resorts.

You may require one or more of the following equipment to perform these routines:Running route, Pull-up bar, Gymnastic Rings, Jump Rope, Barbell/Dumbbell weights up to 60kgThe prescript weights in the benchmarks are defined for adult men. Prescribed adult women are 75% of the prescribedmens weight. You are also reminded to always scale the weights according to your skill level and load capacity.

Angie

Completeinorder:

100Pull-ups

100Push-ups

100Sit-ups

100Squats

Annie (compromised)

50-40-30-20-10repsof:

Double-unders

Sit-ups

Barbara

Complete5rounds,resting3:00betweeneachround:

20Pull-ups

30Push-ups

40Sit-ups

50Squats

Candy

5 rounds of:

20 Pull-ups

40 Push-ups

60 Squats

ChelseaEachminuteontheminutefor30minutesof:

5Pull-ups

10Push-ups

15Squats

Cindy

Completeasmanyroundsaspossiblein20minutesof:

5Pull-ups

10Push-ups

15Squats

Daniel

Complete:50 Pull-ups

400 meters run

21 Thruster 95lbs/ 40kg

800 meters run

21 Thruster 95lbs/40kg

400 meters run

50 Pull-ups

DeathbyPull-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 continue

as long as you are able to. Use as many sets each minute as needed (pull ups can be broken).

Diane

21-15-9 reps of:Deadlift 225lbs/ 100kg

Handstand push-ups

(Add a giant training band if weight is insufficient)



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Elizabeth

21-15-9 reps of:

Clean 135lbs/ 60kg

Ring Dips

Fran

21-15-9 reps of:

Thruster 95lbs/40kg

Pull-ups

Grace

30 reps of:

Clean and Jerk 135lbs/ 60kg

Griff

Run800m

Run400mbackward

Run800m

Run400mbackward

Helton

3 rounds of:800m Run

30 Dumbbell Squat Cleans 50lbs/23kg

30 Burpees

Isabel

30 reps of:

Snatch 135lbs/ 60kg

Jason

100Squats

5muscle-ups

75Squats

10muscle-ups

50Squats15muscle-ups

25Squats

20muscle-ups

Jerry

1.6km Run

2km Row (Substitute with SumoDeadlift HighPull 40kg=10m)

1.6km Run

JT

21-15-9repsof:

HandstandPush-ups

RingdipsPush-ups

Maggie

5 rounds of:

20 Handstand Push-ups

40 Pull-ups

60 1-legged Squats

Mary

Completeasmanyroundsaspossiblein20minutesof:

5HandstandPush-ups

10Pistols

15Pull-ups



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Michael

3 rounds of:

800 meters run

50 Back Extensions

50 Sit-ups

Murph

Run1mile

100Pull-ups200Push-ups

300Squats

Run1mile

Nancy

5 rounds of:

400 meter run

15 Overhead Squat 95lbs/ 40kg

Nasty Girls

3 rounds of:

50 Squats

7 Muscle-ups10 Hang power cleans 135lbs/ 60kg

Nicole

AMRAPin20minutesof:

Run400m

MaxrepsofPull-ups

Randy

75 reps of:

Power snatch 75 pounds

Ryan

5roundsof:

7Muscle-ups21Burpees

Eachjump in the Burpee must be12abovemaxreach

Snellen

3 rounds of:

400 meters run

12 Snatch 65lbs/ 30kg

21 Pull-ups

TabataSomethingElse

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the,

first 8 intervals are Pull-ups,

second 8 intervals are Push ups,third 8 intervals are Sit ups, and

final 8 intervals are Air Squats.

There is no rest between exercises.



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Gymnastic Metabolic conditioning WODs (without equipments).Gymnastic based MetabolicConditioningWODswithout training equipments.

You are reminded to scale the WODs according to your level of skill and personal threshold.

400m WalkingLunges

150Burpees for time.

4roundsof:

Run400m

50Air Squats

50Squats

25Push-ups

50Pistols

25Push-ups

50Split Squats

25Push-ups

50StaticLunges

25Push-ups

50Flutter kicks

50Sit-ups

Run400m

100Flutter kicks

100Sit-ups

Run400m

20-16-12-8-4repsof:

One-armPush-ups

Pistols

Tabatasprints

Tabatabottom-to-bottom (2-fer-1)Squats

Asmanyroundsaspossiblein12minutesof:

10Push-ups

15Sit-ups

20mWalkingLunges

21-15-9repsof:

Lunges(Eachstep= rep)

Sit-ups

Burpees

5roundsof:

50Mountainclimbers

25Sit-ups

5roundsof:

100Jumpingjacks

100Mountainclimbers

50Jumpingjacks

50Push-ups

50Tuckjumps

50Sit-ups

50Mountainclimbers(Eachstep= rep)

50Squats50Jumpingjacks



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10roundsof:

30secondsHandstand Push-ups

30secondsSquat

PlayingwithPush-ups

Run100m

20Push-ups

5Burpees

15ClapPush-ups5Burpees

10Chest-slapPush-ups

5Burpees

5FingertipPush-ups

Run100m

15Push-ups

5Burpees

10ClapPush-ups

5Burpees


5Burpees

5FingertipPush-ups

Run100m10Push-ups

5Burpees

10ClapPush-ups

5Burpees


5Burpees

5FingertipPush-ups

Run400m

25m Burpee-BroadJump

25m WalkingLunges


25m BearCrawl

25m Burpee-BroadJump25m WalkingLunges


25m BearCrawl

Run400m

100Sit-ups

100Flutterkicks(4count)

100Leglevers

DeckofCards(CoreVariation)

Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued.Flipeachcardandperformthe movement

andthenumberofrepsspecified.

Cyclewhole

deck.Hearts - Burpees

Diamondsmountainclimbers(4-count)

Spades - Flutter kicks(4-count)

Clubs - Sit-ups

Jokers - Run400m

50Burpees

75Flutter kicks(4-count)

100Push-ups

150Sit-ups

5roundsof:

10Burpees

20Box jumps30Push-ups

40Squats

50Lunges



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4roundsof:

50WalkingLunges

50Squats

Run400m

Run5k,do20Push-upsand20Squats at every 2:00.

3roundsof:

50Push-ups50Sit-ups

50Squats

5roundsof:

50WalkingLunges

15HandstandPush-ups

80Squats

10HandstandPush-ups

60Squats

20HandstandPush-ups

40Squats

30HandstandPush-ups

20Squats

4roundsof:

25Lunges

50Squats

5roundsof:

100Squats

20Lunges

35Push-ups

5roundsof:

50Squats

30HandstandPush-ups

2rounds:

MaxPush-ups2:00

MaxSit-ups2:00

MaxFlutter kicks2:00

MaxSquats2:00

3roundsof:

30ydBearcrawl

30ydinchwormPush-up

30ydBurpeejumps



11/26

Metabolic conditioning with a Pull Up Bar.MetabolicconditioningworkoutswithaPull-upbar.

Unless mentioned, you should try to perform the pull ups in various techniques, grip or width to challenge the WODs.

GIJane

100Burpee-Pull-ups


15Pull-ups

30Push-ups

45Squats

HandstandPush-ups:15-13-11-9-7-5-3-1

L-Pull-ups:1-3-5-7-9-11-13-15

3roundsof:

Run800m

50Pull-ups

10roundsof:

12Burpees

12Pull-ups

5roundsof:

15L-Pull-ups

30Push-ups

45Sit-ups

5roundsof:

25InvertedBurpees

25Pull-ups

25Burpees

(InvertedBurpee:Startingsupine,kip(orsit-upandroll)tostanding,kick-uptoHandstand)

30HandstandPush-ups

10Pull-ups

20HandstandPush-ups

20Pull-ups

10HandstandPush-ups

30Pull-ups

Run800meters

40LPull-ups

Run800meters

40StrictPull-ups

Run800meters

40KippingPull-ups

5roundsof:

50Squats

30Pull-ups

15HandstandPush-ups

100Squats

100Pull-ups

200Push-ups

300Squats

100Lunges

BodyweightFran

21-15-9repsof:Burpees

Pull-ups



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21-15-9repsof:

Pull-ups

Push-ups

Squatjumpsto12abovemaxreach

50-35-20reproundsof:

HandstandPush-ups

Pull-ups

Repeatfor15minutes:

20secondsofPull-ups

20secondsofSit-ups

20secondsofSquats

Complete:

100Pull-ups

200Push-ups

300Squats

50Sit-ups


25Pull-ups50Push-ups

75Squats


25HandstandPush-ups

50Pistols

75Pull-ups


10LPull-ups

20Squats

TheReckoning

Run1mile100bodyblasters(Burpee-Pull-ups-Knees-to-elbows)

Run1mile

RunningTabataSomethingElse

TabataPull-ups,1round

Run1mile

TabataPush-ups,1round

Run1mile

TabataSit-ups,1round

Run1mile

TabataSquats,1round

Run1mile

Forbest

time.

10-20-30repsof:

Squat

HandstandPush-ups

Squat

Pull-ups

RunningwithAngie

100Pull-ups

Run1mile

100Push-ups

Run1mile

100Sit-ups

Run1mile100Squats

Run1mile



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MurphTribute

Run1mile

50Pull-ups

100Push-ups

150Sit-ups

200Squats

Run1mile

50Pull-ups

100Push-ups150Sit-ups

200Squats

Run1mile

Nopartitioning.

5roundsof:

30HandstandPush-ups

30Pull-ups

100Squats

20HandstandPush-ups

30Pull-ups

100Squats

9Handstand

Push-ups200Squats

15HandstandPush-ups

100Squats

21HandstandPush-ups

100L-Pull-ups

100Squats

40Pull-ups

80Squats

32Pull-ups

60Squats

24Pull-ups

40Squats

16Pull-ups20Squats

8Pull-ups

10roundsof:

10Pull-ups

20Push-ups

30Squats


7HandstandPush-ups

12L-Pull-ups

50Squats50Pull-ups

50WalkingLunges

50Knees-to-elbows

5HandstandPush-ups

50Sit-ups

5HandstandPush-ups

50Squats

50Pull-ups

100Squats

25Sit-ups

100Squats

25Sit-ups

100Squats25Knees-to-elbows

100Squats

25HandstandPush-ups



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2roundsof:

35Squats

35Knees-to-elbows

35Squats

35Sit-ups

35Lunges

35Squats

21-18-15-12-9-6-3of:

Squats

L-Pull-ups

Knees-to-elbows

7roundsof:

35Squats

25Push-ups

15Pull-ups

21-15-9repsof:

Bodyblasters(Burpee-Pull-up-Knees-to-elbows)

Boxjump

BurpeesBelushiBurpees(onjumpturn180degrees)

BurpeeJacks(plankjacktojumpingjack)

3roundsof:

100Squats

25L-Pull-ups

30HandstandPush-ups

5roundsof:

9HandstandPush-ups

9Pull-ups

3roundswith2:00restsbetweeneachround:

50Squats30Pull-ups

40Push-ups

50Squats

21Pull-ups

50Squats

21Knees-to-elbows

18Pull-ups

50Squats

18Knees-to-elbows

15Pull-ups

50Squats

15Knees

-to-elbows12Pull-ups

50Squats

12Knees-to-elbows

20roundsof:

5Pull-ups

5Push-ups

5Sit-ups

5Squats

100Squats

21HandstandPush-ups

30Pull-ups

100Squats30Pull-ups

21HandstandPush-ups

100Squats



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5roundsof:

20Squats

20Push-ups

20Pull-ups

50-40-30-20-10reps:

Pull-ups

Squatjumps

Run1mile

30Pull-ups(chesttobar)

60Push-ups

15roundsformaxreps:

Pull-ups,30secondson/30secondsoff

100Squats

20HandstandPush-ups

30Pull-ups

100Squats

30Pull-ups20HandstandPush-ups

100Squats

FracturedRunnyAngie

Run400meters

25Pull-ups

25Push-ups

25Sit-ups

25Squats

150Squats

50Push-ups

21Pull-ups

Run800meters21Pull-ups

50Push-ups

150Squats

50L-Pull-ups

50HandstandPush-ups

50Pistols

50Knees-to-elbows

3roundsof:

Run800m

30Burpees

30Knees

-to-elbows

21-15-9repsof:

HandstandPush-ups

InvertedPull-ups

20BurpeePull-ups

800mRun

20BurpeePull-ups

800mRun

20BurpeePull-ups



16/26

Metabolic conditioning with gymnastic Rings.Metabolicconditioningworkoutsthatrequiregymnastic Ringsand/orperhapsaPull-upbar.

The Gymnastic Rings have beneficial advantages over the regular pull up bars. Rings may also be more convenientand versatile in outdoor terrains.

50-40-30-20-10repsof:Pull-ups

Ringdips

7roundsof:

10Pistols,alternating

12Ringdips

15Pull-ups

30muscle-ups

50Ringdips

Run400meters

50Push-ups

Run400meters

50HandstandPush-ups

Run400meters

Withacontinuouslyrunningclockdo

1Muscle upthefirstminute,

2Muscle upsthesecondminute,

3Muscle upsthethirdminute,aslongasyoucan.

Run400m.

RepeatladderfordeadhangPull-ups.

Run400m.

RepeatladderforkippingPull-ups.

Run400m.

Withacontinuouslyrunningclockdo

1Ringdipthefirstminute,

2Ringdipsthesecondminute,

3Ringdip thethirdminute continuingaslongasyouareable.Useasmanysetseachminuteasneeded.Youmaykip.

50Ringdips

100Squats

50Ringdips

100Squats

50Ringdips

5roundsof:

21Pull-ups

21Ringdips

21-15-9repsof:

RingPush-ups

Ringdips

5roundsof:

MaxRingdipsin1:00

Rest1:00

MaxRingPush-upsin1:00

Rest1:00

BodyweightLynne5roundsof:

MaxrepRingdips(nokipping)

MaxrepPull-ups(kipping)



17/26

4roundsof:

50Squats

5muscle-ups

100Squats

30muscle-ups

100Squats

3roundsof:

100Squats50Ringdips

30L-Pull-ups

3roundsof:

100Squats

20RingPush-ups

12Pull-ups

5roundsof:

50Squats

15RingPush-ups

10-9-8-7-6-5-4-3-2-1Pull-ups

RingPush-ups

HandstandPush-ups

2roundsof:

21Lunges

21Pull-ups

21Squats

21Ringdips

21HandstandPush-ups

Asmanyroundsaspossiblein20minutes:

10FalsegripRingPull-ups(Ringstochest)

10Ringdips(goasdeepaspossible)

5roundsof:

50Squats

21Ringdips

21HandstandPush-ups

7roundsof:

20Ringdips

20Pull-ups

20Lunges

Seppuku

10rounds

of:10L-pullups

10RingPush-ups

10Knees-to-elbows

BurningRingsofFire

10RingPush-ups

10ArcherPush-ups(5eachside)

10RingFlies

10WideGripRingPush-ups

10Single-legRingPush-ups(5eachled)

10Pseudo-plancheRingPush-ups

10JackknifeRingPush-ups

10DiveBomberRingPush-ups

10ElevatedRingPush-ups10RingPush-ups



18/26

25HandstandPush-ups

25Squats

25Pull-ups

25Pistols

25muscle-ups

3roundsof:

100Squats

50Ringdips

4roundsof:

5muscle-ups

50straight-legliftsonRings


10Pull-ups

10Ringdips

10WalkingLunges

5roundsof:

5HandstandPush-ups

5muscle

-ups

3roundsof:

7muscle-ups

100Squats

120Pull-upsand120Ringdips.Breakupanywayyoucan.

5roundsof:

10Ringdips

15Pull-ups

20HandstandPush-ups

25Squats

25Sit-ups

25Lunges25HandstandPush-ups

25Push-ups

25Knees-to-elbows

25Ringdips

25Pull-ups

50Squats

50jumpingPull-ups

50stepsWalkingLunge

50Knees-to-elbows

50HandstandPush-ups

50Sit-ups

50Ring

dips50Squats

50Push-ups

Run1mile

60pushups

40Ringdips

20HandstandPush-ups

10Pistols(eachleg rep)

20HandstandPush-ups

40Ringdips

60pushups

Run1mile



19/26

Ladderfor45minutes:

Pull-upsby1

Ringdipsby2

Push-upsby3

Sit-upsby3

100Burpees

100HandstandPush-ups

100Pull-ups100Ringdips

100Ringrows

100Push-ups

100windshieldwipers

100Sit-ups

100Kneestoelbows

100Flutter kicks



20/26

Metabolic conditioning with jump rope.MetabolicconditioningworkoutsthatrequireajumpropealongwithRingsand/oraPull-upbar.

Jump ropes are one of the best investment amongst other training equipment. A high quality jump rope that is alteredto appropriate length may be used to aid improvement in speed, agility and coordination.

Ash3rounds,90secondsperstationof:

Burpees

Push-ups

box/benchjumps

Pull-ups

DoubleUnders

Squats

IvantheTerrible

90secondsofjumpingrope

50Lunges

50Push-ups

50Sit-ups


40Lunges

40Push-ups

40Sit-ups


30Lunges

30Push-ups

30Sit-ups


20Lunges

20Push-ups

20Sit-ups


10Lunges10Push-ups

10Sit-ups

5roundsof:

50Squats

100ropejumps

BadSnake

100ropejumps

21Knees-to-elbows

50Pushups

15L-Pullups

100ropejumps

15Knees-to-elbows

35Pushups

12L-Pullups

100ropejumps

12Knees-to-elbows

20Pushups

9L-Pullups

Balboa

4roundsof:

100jumpropes

Run400meters

10Bodyblasters(Burpee-Pull-up-Knees-to-elbows)



21/26

50Sit-ups

50Double-unders

50Sit-ups

50WalkingLunges

50Sit-ups

50Burpees

50Sit-ups

50-30-20repsof:Double-unders

Push-ups

Pull-ups

3roundsof:

50Double-unders

75Squats



22/26

Running workouts.If all else fails Or the gift of scenic nature befalls...

CrossFit methodology is defined as a combination of High Intensity Functional Training in a Constantly Varied training programand routine. Consequently, it is important to participate in routines that include more functional exercises, raised intensity andvariability in the workouts.

Tabatarun

Sprint20seconds,rest10seconds,repeatfora totalof8times.Ifyouhaveatreadmill,set it to12% inclineandto30secondsper

mileslowerthanyour5kpace.

Forvariations,do10:5x16,30:20x8,and40:20x6.

Hillrepeats

2x3/41milehillrepeatsholdingfastestpossiblepacewithoutdeviatingmorethen1minuteandrecovering1minbeforedescending

hilleasy.Repeatafter1minrecoveryatbottomofhill.Ontreadmilluse7%grade,recover2minandrepeat

Run10kwitha1:00negativesplit(second5k1:00fasterthanthefirst).

Run5k,butevery2:00dropfor20Push-upsand20Squats.

Task-priorityworkouts:

Yasso800's

Complete10x800msprints,tryingtomaintainthesametimeforeach.Inbetweeneachinterval,joglightlyforthesameamountoftime

ittookyoutoruntheinterval.

Tosh

3roundsof:200m+400m+600m

Aftereachinterval,restthesamedurationittookyoutorunthelastinterval.

10x100mwith90secondof recovery

6x400mwith120secondof recovery

Don'tdeviatemorethan3secondsontime.

2x1000mwith120secondof recovery.

3roundsof:100m+200m+400m

Aftereachinterval,restthesamedurationittookyoutorunthelastinterval.

Time-priorityworkouts:

3roundsof:(20secon/60secoff,20secon/50secoff,20secon/40secoff,20secon/30secoff,20secon/20secoff,20secon/10secoff)

4x5:00on,3:00off

TwoMinuteLactateFlood

120:60x6or2minon1minuteoffx6

OneMinuteHell

1minon,1minoff,1minon,50secoff,1minon,40secoff,1minon,30secoff,1minon20secoff,1minon,10secoff,thengo

backuptheladder...1minon,20secoff,untilyoufinishwith1minon,50secoff,1minon.

3 r o u n d s o f : 3 0 s e c o n , 3 0 o f f , 3 0 s e c o n 2 5 o f f 3 0 s e c o n 2 0 o f f , 3 0 s e c o n , 1 5 o f f

30secon,10off,30secon,5off,30secon,rest2:00.

3roundsof:1minon,1minoff,2minon,2minoff,3minon3minoff.

8roundsof:80secondson,40secondsoff

3 rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10

secondsoff,15secondson,10secondsoff,25secondson,10secondsoff.

90SecondLadder

90secon,1minoff,90secon,45secoff,90secon,30secoff,90secon,15secoff,90secon,30secoff,90secon,



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45secoff,90secon.

LactateShuttle

5:00on,2:30off,6:00on,3:00off,7:00on.

Task-priorityworkouts:

8minof100mon30sec,Rest4minthen.4minof100msprintson30sec,Rest2minthen,2minof100msprintson30sec.

10x200mwith5timestherecovery(ifittakes40secondstorunthe200mthenyourecover3:20)

2x800mholdingbestpossiblepace.Notslowingmorethen3sec.2minrecoveries+2x1kholdingbestpossiblepace.Notslowing

morethen4sec.2minrecoveries 1miletimetrial,rest2:00,2x400mattimetrialpace,rest1:00inbetween

4x800mwith2:00rests

2x1000mwith2:00rests

4x400mwith5:00rests

8x200mwith2:00rests

8rounds

of:

100

yard

sprints.

The

focus

istorun

atmaximal

speed

for

all

8sprints.

Rest45secondsbetweensprints.

10roundsof50yardsprints.Thefocusistorunatmaximalspeedforall10sprints.

Rest30-45secondsbetweensprint.Runat 90-100%effortonallsprints

E n d u r a n c e c h a l l e n g e s

Longworkoutsdesignedtotestandbuildmentalstrength.Onlyrecommendedforanathletewhoislookingforanendurancechallenge

andcanhandlehighvolume.

BurpeeMile

Cover1600mthroughBurpees.YourchestmusttouchthegroundoneachBurpee,andyoumayjumpasfarforwardasyouwishon

eachjump.ThenextBurpeemustbecompletedpreciselywhereyourfeetland.Ihaveheardittakesabout700-800Burpeesand 75 to

100minutesforareasonablyfitmale.Somehavesuggestedwearinggloves.Scalingto400mor800mcanbeachallengeforthose

notreadyforthefullmile.

TripleMurph

Complete3Murphsinonesession(1mile,100Pull-ups,200Push-ups,300Squats,1mile.)

FirstMurphiscompletedwithweightedbackpackorflakvest,partitioned5/10/15.

SecondMurphiscompletedwithoutpartitions.

ThirdMurphispartitioned5/10/15.

The500Challenge

500Pull-ups

500Push-ups

500Sit-ups

500Flutter kicks

500SquatsCompleteinonesession.Youmaybreakitupanywayyouwish.

1,500RepWOD

10roundsof:

100jumpropes

10Burpees

10Sit-ups

10Push-ups

10Squats

10Pull-ups

TheLongestMile

400mofBurpees

400mWalkingLunges400mbearcrawl

400mreversestraight-leggedbearcrawl



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Run100m

50Burpees

Run200m

100Push-ups

Run300m

150WalkingLunges

Run400m

200Squats

Run300m150WalkingLunges

Run200m

100Push-ups

Run100m

50Burpees

5roundsof:

MaxBurpees1:00

MaxPull-ups1:00

Maxtuckjumps1:00

Maxjumpingjacks1:00

Maxdistancerunning2:00



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Scalingsuggestions.Suggestionsformodifyingworkoutsforthoseunabletodothemasprescribed.

Itisbettertoreducenumbersthanrangeofmotion.Ifaworkoutcallsformultiplerounds,cutoutthenumberswithintherounds,not the n u m b e r o f r o u n d s s o t h a t i t w i l l p r o v i d e a s i m i l a r m e t a b o l i c e f f e c t . I f i t i s a t i m epriorityworkout,itisgoodtoreducethetotaltimeallotted.

AirSquats:Thereisnosub.WorkonyourAirSquat.

Doubleunders:OnesubistodosingleswithDoublethenumbers,thoughthisdoesnothingtoactuallydeveloptheDoubleunder.

(Ideallyyouwanttopractice your double undersafterthesubstitution.)

H a n d S t a n d P u s h -

ups:StaticHandstandholdsforaspecifiednumberofsecondsisadecentsubifyoudon'thavethestrengthtodoaHSPU.Another

goodsubisinclinePush-ups,donewithfeetproppedhighonawall,sideofpool,orpieceoffurniture.

Kneestoelbows:BringKneestoarmpits,chest,orashighasyoucan.Alternativelyif youdon'thaveaPull-upbar,youcandostrictV-

UpsorabmatSit-ups.

L-Pull-up:DoastrictPull-upfollowedbyastraighthanginglegraise.

Lunges:Thereisnosub.WorkonyourLunges.

Muscle-ups:Sub is3Pull-ups+3dips.Inordertodevelopthestrengthneededtocompleteamuscle-up,abettersub is3chest-to-

barfalse-gripRingPull-ups+3deepRingdips.

Pistols:Useawallforbalance.Holdacounterweightinyourhandifithelps.IfyoucannotdoaPistol,doAirSquatswithajumpas

highasyoucanoneachone.

Pushups:CanbedoneonKnees. It isbetterto lower thenumbersanddothemfullrangeofmotionratherthanreducetherangeof

motiontogetinthefullnumber.

P u l l u p s : A p p r o p r i a t e s u b i n a m e t a b o l i c

conditioning isbody rowson ringsorabar.Chooseanappropriateheightso thatdoingmore thana fewbody rowsdifficult. Thisw i l l h e l p y o u t o b u i l d u p t o t h e p r e r e q u i s i t e s t r e n g t h n e e d e d t o p e r f o r m f u l l p u l l

ups.Ifyouhavebodybands,hookthemonthebarandunderyourfoot.JumpingPullups(standingonaboxabout9inchesunderthe

bar)canbeeffective.Doingslownegativeswillalsobuildupprerequisitestrength.Standonachairthatallowsyoutohaveyourchin

overthebar,holdontothebar,liftyourlegsup,andslowlyreleaseasfardownasyoucan.

R i n g d i p s : A g o o d s u b s t i t u t i o n i s 3 b a r d i p s f o r e v e r y 1 r i n g d i p . I f y o u d o n ' t h a v e

d i p p i n g b a r s , y o u c a n u s e t w o a d j a c e n t c h a i r s , o r y o u c a n g e t o n a c h a i r t o a P u l l -

upbaranddobardipswithapronatedgrip.Staticholdsonringscanalsobeeffective.

R u n n i n g : N o t h i n g s u b s t i t u t e s r u n n i n g . H o w e v e r B u r p e e s , b o x j u m p s , s i n g l e -u n d e r s , and Doub le -

underscanprovideasimilarmetaboliceffect.

Toestobar:Seekneestoelbows.



26/26

List ofbodyweight exercises.Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment.

AirSquat

- Single/ 2-for-1

Broadjump(akafroghop)

Burpee

-forward/backward/rotate180jump

Dip

- Bar/ Rings

- Strict/ Kipping

Handstand

- Hold/ switch hands

- Push-up/ Walks

Humanflag

Inchworms

L-sit

- Floor/ Paralettes/ Rings/ Bar

Lunge

- Static/ Walking/ Alternate/ Jumping

Muscle-up

- Bar/ Rings

- Strict/ Kipping

Pistol(One-leggedSquats)

- Single/ Alternate

- Hopping/ Box Jump

Plank

- Wall Climb

Pull-up

- Strict/ Kipping/ Butterfly

- Chest to bar/ Clap/ False grip/ Finger grip/ Supinated/ Pronated/ Alternated grip

- Wide/ Narrow

Push-up

- Chest Slap/ Clap/ Diamond/ Bomber

- Incline/ Decline/ Wall hold

Jump Rope

- Single/ Double Unders

- Cross

Sit-up

- Anchored/ Unanchored

- V-up

Hanging

- Toestobar

- Knees to Chest/ Elbows/ Bar

wod on the go

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