At Home Workouts
Running WODs
5 Rounds For Time: Run 200m 10 Squats 10 Push Ups
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds for Time: 100m sprints, walk back
5 Rounds For Time: Run 1 minute Squat 1 minute
Run 5 minutes turn around and go back in less than 5 minutes (a negative split)
Bodyweight WODs
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Air Squats
For Time: 100 Burpees
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds
For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
For Time: 400m Walking Lunges
3 Rounds: 20 tuck jumps 30s handstand or plank hold
5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
Jump Rope WODs
For time: 500 double unders, 5 pushups at the top of every minute
5 Rounds For Time: 100 Single Unders, 50 Squats
