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Body Workout List

Body Workout List

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Published by Manu Gonzalo

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Published by: Manu Gonzalo on Nov 17, 2011
Copyright:Attribution Non-commercial


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Crossfit Bodyweight Workouts
(All workouts require nothing more than a pullup bar, rings, or a jumprope.)
Edited by Shane Skowron. Version 1.0, 10/19/08
Girls and Heroes WODs:
Official Crossfit named WODs and benchmarks.
100 Pull­ups100 Push­ups100 Sit­ups100 Squats
20 Pull­ups30 Push­ups40 Sit­ups50 Squats(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)
Each min on the minute for 30 minutes5 Pull­ups10 Push­ups15 Squats
As many rounds as possible in 20 minutes5 Pull­ups10 Push­ups15 Squats
As many rounds as possible in 20 minutes5 Handstand push­ups10 1­legged squats15 Pull­ups
21­15­9 reps, for time:Handstand push­upsRing dipsPush­up
50­40­30­20­10 repsDouble­undersSit­upspg 1/19
As many rounds as possible in 20 minutesRun 400m Max rep pullupsNote number of pullups each round.
Run 1 mile100 pullups200 pushups300 squatsRun 1 milePartition the pull­ups, push­ups, and squats as needed. Start and finish with a mile run.If you've got a 20# vest or body armor, wear it.
100 Squats5 Muscle­ups75 Squats10 Muscle­ups50 Squats15 Muscle­ups25 Squats20 Muscle­ups
Run 800m Run 400m backwardRun 800m Run 400m backward
5 rounds for time:7 muscle­ups21 burpeesEach burpee 12” above max reachpg 2/19
Other CFHQ­Designed WODs:
These workouts have all appeared on the CFHQ site at least once.
Death by Pullups
With a continuously running clock do one pull­up the first minute, two pull­ups thesecond minute, three pull­ups the third minute... continuing as long as you are able. Useas many sets each minute as needed.30 muscle­ups for time120 pullups and 120 dips for time
GI Jane
100 burpee­pullups for timeAs many rounds as possible in 20 minutes15 pullups30 pushups45 squatsWalking lunge 400m for time
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where thefirst 8 intervals are pull­ups, the second 8 are push­ups, the third 8 intervals are sit­ups, and finally, the last 8 intervals are squats. There is no rest between exercises.50­40­30­20­10 reps for time:PullupsRing Dips150 burpees for timeFor time, following the sequence of 15/1, 13/3, etc.Handstand pushups: 15­13­11­9­7­5­3­1L­pullups: 1­3­5­7­9­11­13­153 rounds for time of:Run 800m 50 Pull­ups50 burpeesJump 12” above max reach each one.pg 3/19

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