Basic Workouts - No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.
Warmup
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds
1
100 Sit-ups
100 Squats
1 Round for Time
2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
4
Handstand Push-ups
21-15-9 Rep Rounds for Time
5
50 squats
25 pushups
3 Rounds for Time
6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
7
Squats for time (pick a number between 100-500)
1 Round for Time
8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
13
1 Round for Time
14
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time
15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
18
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
23
10 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds
24
50-35-15
Leg lifts
Pushups
Situps
25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
27
12 Rounds for time
10 Burpees
10 Leg lifts
28
Sprint 100 meters
Rest 1 minute
Repeat 10 times
29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
30
100 Single unders
50 Squats
5 rounds for time
