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    Good Workouts

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    Lance Wireman
    The document lists over 30 complete bodyweight workout routines consisting of various combinations of running, bodyweight exercises like pushups, pullups, squats, and other calisthenic movements. The workouts range from short tabata-style interval training to longer endurance-focused routines and include options for individual, partnered, or team workouts.

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    © All Rights Reserved
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    Good Workouts

    Uploaded by

    Lance Wireman
    28 views2 pages
    The document lists over 30 complete bodyweight workout routines consisting of various combinations of running, bodyweight exercises like pushups, pullups, squats, and other calisthenic movements. The workouts range from short tabata-style interval training to longer endurance-focused routines and include options for individual, partnered, or team workouts.

    Original Description:

    crossift bodyweight wods to help improve fitness

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    The document lists over 30 complete bodyweight workout routines consisting of various combinations of running, bodyweight exercises like pushups, pullups, squats, and other calisthenic movements. The workouts range from short tabata-style interval training to longer endurance-focused routines and include options for individual, partnered, or team workouts.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    28 views2 pages

    Good Workouts

    Uploaded by

    Lance Wireman
    The document lists over 30 complete bodyweight workout routines consisting of various combinations of running, bodyweight exercises like pushups, pullups, squats, and other calisthenic movements. The workouts range from short tabata-style interval training to longer endurance-focused routines and include options for individual, partnered, or team workouts.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
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    COMPLETE BODYWEIGHT WODs1) Run 800 Meters (1/2 Mile) - 50 Push-Ups - 3 Rounds

    2) Run 400 Meters (1/4 Mile) - 50 Pull-Ups - 3 Rounds


    3) "Nicole": Run 400 Meters - Max Pull-Ups - 5 Rounds
    4) Run 400 Meters - 50 Squats - 4 Rounds
    5) "Murph": Run 1 Mile - 100 Pull-Ups - 200 Push-Ups - 300 Squats - Run 1 Mile
    6) 30 Walking Lunges - 20 Pull-Ups - 400 M Run - 30 Box Jumps - 20 Dips - 400 M
    Run
    7) 50 Dips - Run 400 M - 50 Push-Ups - Run 400 M - 50 Diamond Push-Ups - Run 400 M
    8) "Tabata Bottom to Bottom" 20 Secs of Max Air Squats - 10 Seconds of Holding at
    Bottom - 8 Rounds for Reps
    9)"Annie": Sit-Ups: 50-40-30-20-10 of each
    Dips: 50-40-30-20-10 of each
    10)100 Burpees, 400 Meter Walking Lung, 30 Pullups, 150 Burpees
    11) 50 Squats - 100 Rope Jumps - 5 Rounds
    12) Push-Ups - Pull-Ups: 15-1, 13-3, 11-5, 9-7, 7-9, 5-11, 3-13, 1-15
    13) 12 Burpees - 12 Pull-Ups - 10 Rounds
    14) "GI Jane" 100 Burpee Pull-Ups
    15) Do 1 Pull-Up the first minute, 2 the second, 3 the third . . . for as long as
    possible
    16) Push-Ups - Pull-Ups: 30-10, 20-20, 10-30
    17) "Chelsea": 5 Pull-Ups - 10 Push-Ups - 15 Squats - Every Min on the Min for 30
    Mins
    18) "Barbara": 20 Pull-Ups - 20 Push-Ups - 40 Sit-Ups - 50 Squats - 5 Rounds
    19) "Angie": 100 Pull-Ups - 100 Push-Ups - 100 Sit-Ups - 100 Squats
    20) "Cindy"" 5 Pull-Ups - 10 Push-Ups - 15 Squats - As Many Rounds as Possible in
    20 mins
    21) "JT": Handstand Push-Ups - Dips - Push-Ups: 21-15-9 of each
    12 Dips - 15 Pull-Ups - 7 Rounds
    22) "Heavy Cindy": 15 Pull-Ups - 30 Push-Ups - 45 Squats - As Many Rounds as
    Possible in 20 Mins
    Double-Unders - Push-Ups - Pull-Ups: 50-30-20 of each
    5 Box Jumps - 10 L Pull-Ups - 15 Knees-to-Elbows: As Many Rounds as Possible in 20
    Mins

    5 Handstand Pushups - 10 L Pull-Ups - 15 Lunges - AS Many Rounds as Possible in 20


    Mins
    5 Pull-Ups - 10 Push-Ups - 15 Squats - 20 Rounds
    50 Sit-Ups - 50 Double-Unders - 50 Sit-Ups - 50 Walking Lunges - 50 Burpees - 50
    Sit-Ups
    "Angelina": 60 Handstand Push-Ups - 80 Pull-Ups - 100 Pistols - 120 Sit-Ups
    (Partners)
    "Trevor": 300 Pull-Ups - 400 Push-Ups - 500 Sit-Ups - 600 Squats (Teams)
    "GI Joe": 50 Burpee Pull-Ups
    25 Inverted Burpees - 25 Pull-Ups - 25 Burpees - 5 Rounds
    "Tabata Something Else": Pull-Ups - Push-Ups - Sit-Ups - Squats - 20 sec on, 10
    sec off - 8 Rounds of each for reps
    5 Med Ball Cleans - 10 Pistols - 15 Double-Unders - As Many Rounds as Possible in
    20 Mins
    Run 5k
    Sprint 400 Meters Uphill - Sprint 400 Meters Downhill
    Run 800 Meters - 4 Rounds
    Run 400 Meters - 2 Min Rest - 4 Rounds
    Run 100 Meters for Time - 10 Rounds
    Run 800 Meters - Rest 2 Min - 3 Rounds
    Run 10k
    "Griff":Run 800 Meters - Run 400 Meters Backwards - 2 Rounds
    "Deck of Death": Select 4 Movements and draw an entire deck doing the
    corresponding movement (suit) and reps (Ace=15, Face=10,#=#)

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