BodyWeightWods

Traveling? Stuck in the Snow? Try these!!

Walking lunge 400m
150 burpees
4 rounds of:
Run 400m
50 squats
100-75-50-25 reps:
situps
flutterkicks (4 count)
Leg levers
50 burpees
jump 12” above max reach each one.
Cummulative L-hold for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00
50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
20-16-12-8-4 reps of:
One-arm pushups
Pistols
4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
1 round Tabata sprints (hills if possible)
1 round Tabata bottom-to-bottom squats
There is no rest between exercises
As many rounds as possible in 12 minutes of:
10 pushups
15 situps
20m walking lunge
5 rounds of:
50 mountain climbers (4 count)
25 situps

5 rounds of:
100 jumping jacks
100 mountain climbers

burpees: 20-19-18 ... 3-2-1
walk 25m after each set

50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups

50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks

10 rounds of:
30 seconds handstand
30 seconds isometric squat
Score is cummulative time

Run 100m
20 pushups
5 burpees
15 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups
Run 100m
15 pushups
5 burpees
10 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups
Run 100m
10 pushups
5 burpees
10 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups

Run 400m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Run 400m

100 situps
100 flutterkicks (4 count)
100 leg levers

50 burpees
75 flutterkicks (4-count)
100 pushups
150 situps

5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

4 rounds of:
50 walking lunges
50 squats
Run 400m

Run 5k , but every 2:00 do 20 pushups and
20 squats.

3 rounds of:
50 pushups
50 situps
50 squats

5 rounds of:
50 walking lunges
15 handstand pushups

80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats

4 rounds of:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 pushups

5 rounds of:
50 squats
30 handstand pushups

2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00

3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps