Beginner WODs (<3 Months CF)

AMRAP 8:00

3 push-ups

6 sit-ups

9 squats

 

Mountain Climber Tabata

:20 Work, :10 Rest for 8 Total Rounds

hold plank, then move knees towards elbows as if climbing stairs.

 

3 Rounds For Time

5 burpees

10 squats

20 single unders

 

5 rounds for time

5 sit-ups

5 push-ups

5 sit-ups

5 burpees

 

Run for 10:00

*At every odd minute (1:00, 3:00, 5:00), stop and complete 5 push-ups.

*At every even minute (2:00, 4:00, 6:00), stop and complete 10 air squats.

 

AMRAP 10:00

10 forward lunges (5 each leg)

10 squats

10 backward lunges (5 each leg)

10 sit-ups

 

Descending Ladder

30 single unders

15 push-ups

24 single unders

12 push-ups

18 single unders

9 push-ups

12 single unders

6 push-ups

6 single unders

3 push-ups

 

Air "Fran"

21-15-9

air thruster

air pull-up

 

3 Total Rounds

Complete the following complex:

1 push-up

2 sit-ups

3 squats

then do...

2 push-ups

3 sit-ups

4 squats

then...

3 push-ups

4 sit-ups

5 squats

until you cannot complete all three movements. Repeat this a total of 3 times

 

EMOM x 8:00

Odd Minutes

:45 jump rope

:15 rest

Even Minutes

:30 plank

:30 rest

 

 

Intermediate WODs ( 3 - 6 Months CF)

AMRAP 10:00

6 Push-ups

12 Sit-ups

18 Squats

 

10 Rounds for Time

10 push-ups

20 squats

30 jumping jacks

 

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

burpees

sit-ups

 

AMRAP 12:00

10 Alternating Lunges (5 Each Leg)

10 squats

10 cross-body mountain climbers

 

5 Rounds for Time

15 v-ups

15 push-ups

15 sit-ups

 

1 Round for Time

200m run

50 burpees

100 air squats

200m run

 

21-15-9

push-ups

lateral jump overs (use a towel or small object)

chair dips

 

5 Rounds for Time

25 forward bicylces

25 jump squats

25 backward bicycles

 

3 Rounds for Time

10 burpees

20ft bear crawl

20 ft standing long jump

 

AMRAP 10:00

10 v-ups

10 superman

10 hollow rocks

 

grease Chipper

run 400m

AMRAP 10:00

5 push-ups

10 sit-ups

15 squats

 

EMOM x 10:00

Odd Minute

:30 stationary high knee

:30 squat

Even Minute

:30 mountain climber

:30 push-up

 

AMRAP 18:00

run 400m

20 double unders

 

 

 

 

 

 

 

 

 

Advanced WODs (> 6 Months CF)

4 Rounds for Time

400m run

25 push-ups

50 squats

 

Chipper chipper jones

150 squats

75 push-ups

50 squats

25 push-ups

 

AMRAP 18:00

3 strict hspu

6 chair dips

12 push-ups

24 double unders

 

Ascending Ladder

1 - 2 - 3 - 4 - 5 ... 20

push-ups

squats

double unders

 

10 Rounds for Time

10 jumping lunges

10 jumping squats

10 burpees

 

3 Rounds for Time

2:00 single unders

800m run

2:00 burpees

800m run

 

3 rounds for time

50 squats

100m bear crawl

50 single leg jump lunges (25 ea.)

100m bear crawl

 

Travel Murph

800m run

100 air pull-ups (use a towel to pull down as if it were a bar)

150 push-ups

200 squats

800m run

 

AMRAP 12:00

5 strict hspu

10 lying windshield wipers (5 ea. side)

20 grasshoppers

 

3 mile run for fun

at the end of mile 1, stop and complete

75 squats, 50 push-ups, and 25 burpees

at the end of mile 2, stop and complete

75 squats, 50 push-ups, and 25 burpees

 

EMOM x 30:00

2 burpees

4 push-ups

8 squats

 

5 Rounds for time

10 hspu

20 alt. single leg rdl

40 double unders