CrossFitBodyweightWorkoutResource

CompiledandeditedbyShaneSkowron.Version2.0,09/02/09

Tableofcontents: (a)ClassicCrossFitbenchmarks................................... (b)Metcons,noequipmentrequired................................ (c)Metcons,pullupbarrequired ................................. (d)Metcons,ringsandpullupbarrequired....................... (e)Metcons,jumprope,bar,andringsrequired.................. (f)Skillsandstrengthworkwithbodyweight..................... (g)Runningworkouts ............................................ (h)Endurancechallenges......................................... (i)Scalingsuggestions.......................................... (j)Listofpossiblebodyweightexercises........................ (k)Creditsandlinkstomoreresources.......................... 2 3 6 10 13 14 15 17 20 21 23

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ClassicCrossFitBodyweightBenchmarks
OfficialCrossfitnamedWODsforbenchmarkingandcompetition Angie Completeinorder: 100pullups 100pushups 100situps 100squats Murph Run1mile 100pullups 200pushups 300squats Run1mile Partitionthepullups,pushups,andsquats asneeded.Startandfinishwithamile run.Ifyou'vegota20#vestorbody armor,wearit. Jason 100squats 5muscleups 75squats 10muscleups 50squats 15muscleups 25squats 20muscleups Griff Run800m Run400mbackward Run800m Run400mbackward Chelsea Eachminuteontheminutefor30minutes of: 5pullups 10pushups 15squats TabataSomethingElse Complete32intervalsof20secondsofwork followedby10secondsofrestwherethe first8intervalsarepullups,thesecond8 arepushups,thethird8intervalsare situps,andfinally,thelast8intervals aresquats.Thereisnorestbetween exercises. Nicole Completeasmanyroundsaspossiblein20 minutesof: Run400m Maxrepsofpullups DeathbyPullups Withacontinuouslyrunningclockdoone pullupthefirstminute,2pullupsthe secondminute,3pullupsthethird minute...continuingaslongasyouare able.Useasmanysetseachminuteas needed.

Barbara Complete5rounds,resting3:00between eachround: 20pullups 30pushups 40situps 50squats

Ryan 5roundsof: 7muscleups 21burpees Eachburpee12abovemaxreach Cindy Completeasmanyroundsaspossiblein20 minutesof: 5pullups 10pushups 15squats Mary Completeasmanyroundsaspossiblein20 minutesof: 5handstandpushups 10pistols 15pullups

JT 21159repsof: handstandpushups ringdips pushup Annie 5040302010repsof: doubleunders situps

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Metabolicconditioningworkoutswithnothingneededbutroomtomove. Walkinglunge400m 4roundsof: Run400m 50squats 150burpees 100755025reps: situps flutterkicks(4count) Leglevers (Source:NSC) CummulativeLholdfortotalof5:00.Use bar,rings,orfloor. Stoptimerwhenyoudropoutofposition. Recordtotaltimeittakestoget5:00. (Source:NSC) 50flutterkicks 50situps Run400m 100flutterkicks 100situps Run400m (Source:NSC)

Metcons,noequipmentrequired

50burpees jump12abovemaxreacheachone.

CrouchingTiger 50squats 25pushups 50pistols 25fingertippushups 50sidelunges 25knucklepushups 50walkinglunges 25diamondpushups (Source:ChadMcBroom) 20161284repsof: Onearmpushups Pistols (Source:NSC) 1roundTabatasprints(hillsifpossible) 1roundTabatabottomtobottomsquats Thereisnorestbetweenexercises. (Source:ShaneSkowron)

4roundsof: 50pushups 50situps 504ctflutterkicks (Source:NSC) Asmanyroundsaspossiblein12minutes of: 10pushups 15situps 20mwalkinglunge (Source:CrossfitAlpha) 5roundsof: 50mountainclimbers(4count) 25situps (Source:CrossfitAlpha) ThePrisonWorkout burpees:201918...321 walk25maftereachset (Source:KenAndes) 5roundsof: 30secondisometricsquathold 20squats 30secondsisometricleaningrest 20pushups (Source:CrossfitAlpha)

21159repsof: lunges(Eachlegrep) situps burpees (Source:CrossfitAlpha) 5roundsof: 100jumpingjacks 100mountainclimbers (Source:CrossfitAlpha) LongCycleBurpees 50roundsof: 1squat 1pushup 1situp 1superman 1tuckjump (Source:CrossfitAlpha)

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Metabolicconditioningworkoutswithnothingneededbutroomtomove. 50jumpingjacks 50pushups 50tuckjumps 50situps 50mountainclimbers(50eachleg) 50squats 50jumpingjacks (Source:CrossfitAlpha) Playingwithpushups Run100m 20pushups 5burpees 15clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 15pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 10pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups (Source:JohnBeieler) 100situps 100flutterkicks(4count) 100leglevers (Source:NSC) 10roundsof: 30secondshandstand 30secondsisometricsquat Scoreiscummulativetime. (Source:CrossfitAlpha)

Metcons,noequipmentrequired

Run400m BurpeeBroadJump25m WalkingLunges25m BurpeeBroadJump25m BearCrawl25m BurpeeBroadJump25m WalkingLunges25m BurpeeBroadJump25m BearCrawl25m Run400m (Source:NickHoel/OlympicCF)

DeckofCards(CoreVariation) Takeadeckofcards,shuffle.Facecards are10,Acesare11,numberedcardsas valued.Flipeachcardandperformthe movementandthenumberofrepsspecified. Cyclewholedeck. Heartsburpees Diamondsmountainclimbers(4ct) Spadesflutterkicks(4ct) Clubssitups JokersRun400m (Source:NSC) 5roundsof: 10burpees 20box/benchjumps 30pushups 40squats 50lunges (Source:NSC)

50burpees 75flutterkicks(4count) 100pushups 150situps (Source:STC)

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Metabolicconditioningworkoutswithnothingneededbutroomtomove. 4roundsof: 50walkinglunges 50squats Run400m (Source:ShaneSkowron) 3roundsof: 50pushups 50situps 50squats 80squats 10handstandpushups 60squats 20handstandpushups 40squats 30handstandpushups 20squats 5roundsof: 100squats 20lunges 35pushups 2rounds: Maxpushups2:00 Maxsitups2:00 Maxflutterkicks2:00 Maxsquats2:00 (Source:STC) Run5k,butevery2:00do20pushupsand 20squats. (Source:ShaneSkowron)

Metcons,noequipmentrequired

5roundsof: 50walkinglunges 15handstandpushups 4roundsof: 25lunges 50squats

5roundsof: 50squats 30handstandpushups 3roundsof: 30ydbearcrawl 30ydinchwormpushup 30ydburpeejumps

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Metabolicconditioningworkoutswithnothingneededbutapullupbar. GIJane 100burpeepullups (Source:CFHQ) Asmanyroundsaspossiblein20minutes of: 15pullups 30pushups 45squats (SourceCFHQ) 3roundsof: Run800m 50pullups 5roundsof: 15Lpullups 30pushups 45situps 30handstandpushups 10pullups 20handstandpushups 20pullups 10handstandpushups 30pullups 5roundsof: 50squats 30pullups 15handstandpushups

Metcons,pullupbarrequired

Handstandpushups:15131197531 Lpullups:13579111315 10roundsof: 12burpees 12pullups 5roundsof: 25invertedburpees 25pullups 25burpees (Invertedburpee:Startingsupine,kip(or situpandroll)tostanding,kickupto handstand) Run800meters 40Lpullups Run800meters 40strictpullups Run800meters 40kippingpullups 100squats 100pullups 200pushups 300squats 100lunges 21159repsof: pullups pushups squatjumpsto12abovemaxreach (Source:ShaneSkowron) Repeatfor15minutes: 20secondsofpullups 20secondsofsitups 20secondsofsquats Asmanyroundsaspossiblein20minutes of: 25pullups 50pushups 75squats Asmanyroundsaspossiblein20minutes of: 10Lpullups 20squats

BodyweightFran 21159repsof: burpees pullups 503520reproundsof: handstandpushups pullups

100pullups 200pushups 300squats 50situps Asmanyroundsaspossiblein20minutes of: 25handstandpushups 50pistols 75pullups TheReckoning Run1mile 100bodyblasters(burpeepullupskneesto elbows) Run1mile (Source:ShaneSkowron)

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Metabolicconditioningworkoutswithnothingneededbutapullupbar. RunningTabataSomethingElse Tabatapullups,1round Run1mile Tabatapushups,1round Run1mile Tabatasitups,1round Run1mile Tabatasquats,1round Run1mile Forbesttime. (Source:NSC) RunningwithAngie 100pullups Run1mile 100pushups Run1mile 100situps Run1mile 100squats Run1mile (Source:NSC) 102030repsof: squat handstandpushups squat pullups

Metcons,pullupbarrequired

MurphTribute Run1mile 50pullups 100pushups 150situps 200squats Run1mile 50pullups 100pushups 150situps 200squats Run1mile Nopartitioning. (Source:NSC) 5roundsof: 30handstandpushups 30pullups

DeckofCards Takeadeckofcards,shuffle.Facecards are10,Acesare11,numberedcardsas valued.Flipeachcardandperformthe movementandthenumberofrepsspecified. Cyclewholedeck. Heartspushups Diamondspullups Spadessitups Clubssquats JokersRun1mile (Source:NSC) 100squats 20handstandpushups 30pullups

100squats 9handstandpushups 200squats 15handstandpushups 100squats 21handstandpushups 100squats 40pullups 80squats 32pullups 60squats 24pullups 40squats 16pullups 20squats 8pullups

100Lpullups

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Metabolicconditioningworkoutswithnothingneededbutapullupbar. 10roundsof: 10pullups 20pushups 30squats 50squats 50pullups 50walkinglunges 50kneestoelbows 5handstandpushups 50situps 5handstandpushups 50squats 50pullups 2roundsof: 35squats 35kneestoelbows 35squats 35situps 35lunges 35squats 7roundsof: 35squats 25pushups 15pullups Asmanyroundsaspossiblein20minutes of: 7handstandpushups 12Lpullups 100squats 25situps 100squats 25situps 100squats 25kneestoelbows 100squats 25handstandpushups 21181512963of: squats Lpullups kneestoelbows

Metcons,pullupbarrequired

21159repsof: Bodyblasters(burpeepullupkneesto elbows) boxjumpburpees Belushiburpees(onjumpturn180degrees) BurpeeJacks(plankjacktojumpingjack) (Source:RobertPierce) 5roundsof: 9handstandpushups 9pullups 21pullups 50squats 21kneestoelbows 18pullups 50squats 18kneestoelbows 15pullups 50squats 15kneestoelbows 12pullups 50squats 12kneestoelbows 100squats 21handstandpushups 30pullups 100squats 30pullups 21handstandpushups 100squats

3roundsof: 100squats 25Lpullups 30handstandpushups 3roundswith2:00restsbetweeneach round: 50squats 30pullups 40pushups 50squats

20piecesofAngie 20roundsof: 5pullups 5pushups 5situps 5squats (Source:CrossfitPC)

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Metabolicconditioningworkoutswithnothingneededbutapullupbar. 5roundsof: 20squats 20pushups 20pullups Run1mile 30pullups(chesttobar) 60pushups (Source:STC) 100squats 20handstandpushups 30pullups 100squats 30pullups 20handstandpushups 100squats 150squats 50pushups 21pullups Run800meters 21pullups 50pushups 150squats (Source:thesealquest.com) 3roundsof: Run800m 30burpees 30kneestoelbows (Source:NSC) 20BurpeePullups 800mRun 20BurpeePullups 800mRun 20BurpeePullups (Source:TSQ) 5040302010reps pullups squatjumps (Source:ShaneSkowron) 15roundsformaxreps: pullups,30secondson/30secondsoff

Metcons,pullupbarrequired

FracturedRunnyAngie Run400meters 25pullups 25pushups 25situps 25squats (Source:CrossfitPC) 50Lpullups 50handstandpushups 50pistols 50kneestoelbows (Source:ShaneSkowron)

21159repsof: handstandpushups Invertedpullups

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Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. 5040302010repsof: pullups ringdips 30muscleups 7roundsof: 10pistols,alternating 12ringdips 15pullups 50ringdips Run400meters 50pushups Run400meters 50handstandpushups Run400meters Withacontinuouslyrunningclockdo1ring dipthefirstminute,2ringdipsthe secondminute,3ringdipthethird minute...continuingaslongasyouare able.Useasmanysetseachminuteas needed.Youmaykip.

Metcons,ringsrequired

Withacontinuouslyrunningclockdoone muscleupthefirstminute,2muscleups thesecondminute,3muscleupsthethird minute,aslongasyoucan.Run400m. Repeatladderfordeadhangpullups.Run 400m.Repeatladderforkippingpullups. Run400m. (Source:NSC) 50ringdips 100squats 50ringdips 100squats 50ringdips 21159repsof: ringpushups ringdips

5roundsof: 21pullups 21ringdips

5roundsof: Maxringdipsin1:00 Rest1:00 Maxringpushupsin1:00 Rest1:00 (Source:NSC) 4roundsof: 50squats 5muscleups

BodyweightLynne 5roundsof: Maxrepringdips(nokipping) Maxreppullups(kipping) Restasneeded. 100squats 30muscleups 100squats 3roundsof: 100squats 20ringpushups 12pullups 10987654321 pullups ringpushups handstandpushups

3roundsof: 100squats 50ringdips 30Lpullups 5roundsof: 50squats 15ringpushups 2roundsof: 21lunges 21pullups 21squats 21ringdips 21handstandpushups 5roundsof: 50squats 21ringdips 21handstandpushups page10of23

Asmanyroundsaspossiblein20minutes: 10Falsegripringpullups(ringstochest) 10ringdips(goasdeepaspossible)

Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. 7roundsof: 20ringdips 20pullups 20lunges Seppuku 10roundsof: 10Lpullups 10ringpushups 10kneestoelbows (Source:IanCarver) 25handstandpushups 25squats 25pullups 25pistols 25muscleups

Metcons,ringsrequired

BurningRingsofFire 10ringpushups 10Archerpushups(5eachside) 10ringFlyes 10WideGripringpushups 10Singlelegringpushups(5eachled) 10Pseudoplancheringpushups 10Jackkniferingpushups 10DiveBomberringpushups 10Elevatedringpushups 10ringpushups (Source:ChadMcBroom) 3roundsof: 100squats 50ringdips Asmanyroundsaspossiblein20minutes of: 10pullups 10ringdips 10walkinglunges 3roundsof: 7muscleups 100squats 5roundsof: 10ringdips 15pullups 20handstandpushups

4roundsof: 5muscleups 50straightlegliftsonrings (Source:ShaneSkowron) 5roundsof: 5handstandpushups 5muscleups

120pullupsand120ringdips.Breakupany wayyoucan. 25squats 25situps 25lunges 25handstandpushups 25pushups 25kneestoelbows 25ringdips 25pullups Run1mile 60pushups 40ringdips 20handstandpushups 10pistols(eachlegrep) 20handstandpushups 40ringdips 60pushups Run1mile (Source:NSC)

50squats 50jumpingpullups 50stepswalkinglunge 50kneestoelbows 50handstandpushups 50situps 50ringdips 50squats 50pushups

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Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. Ladderfor45minutes: Pullupsby1 Ringdipsby2 Pushupsby3 Situpsby3 (Source:TSQ) 100burpees 100handstandpushups 100pullups 100ringdips 100ringrows 100pushups 100windshieldwipers 100situps 100kneestoelbows 100flutterkicks (Source:TSQ)

Metcons,ringsrequired

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Metabolicconditioningworkoutsthatrequireajumpropealongwithringsand/ora pullupbar. Ash 3rounds,90secondsperstationof: burpees pushups box/benchjumps pullups DoubleUnders squats (Source:BenEricson) IvantheTerrible 90secondsofjumpingrope 50lunges 50pushups 50situps 90secondsofjumpingrope 40lunges 40pushups 40situps 90secondsofjumpingrope 30lunges 30pushups 30situps 90secondsofjumpingrope 20lunges 20pushups 20situps 90secondsofjumpingrope 10lunges 10pushups 10situps (Source:IanCarver) BadSnake 100ropejumps 21kneestoelbows 50Pushups 15LPullups 100ropejumps 15kneestoelbows 35Pushups 12LPullups 100ropejumps 12kneestoelbows 20Pushups 9LPullups (Source:IanCarver) 50situps 50doubleunders 50situps 50walkinglunges 50situps 50burpees 50situps 3roundsof: 50doubleunders 75squats

Metcons,jumproperequired

5roundsof: 50squats 100ropejumps

Balboa 4roundsof: 100jumpropes Run400meters 10Bodyblasters(burpeepullupkneesto elbows) (Source:ChadMcBroom) 503020repsof: doubleunders pushups pullups

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Suggestionsfordevelopingstrengthwithminimalaccesstoequipment Mobilitystretchesandwarmups Thirdworldsquat Shoulderdislocates(useastick) Plankandpushupwalkups 25pushups,25differenthandpositions Poserunningdrills: Karaokes Walldrill Stablearmdrill Buttkicks Exaggeratedforwardlunge Partnerfallingdrill Charlie'sAngelsdrill Leaningforwardhopping Timedrunsatparticularcadences Gymnasticsskillstopractice: Tumbling Lsitfromground,bar,andrings Pistols Muscleups,onringsandbar Plancheandplanchepushup Handstands,chairhandstands Presstohandstand Humanflag Elbowlever Frontlever,onringsorbar Backlever,onringsorbar IronCross,onrings Maltesecross,onrings Kipups Backflips,frontflip Athleticsskillstodevelop: verticalleap longjump,triplejump highjump sprintstarts Workoutsuggestions Treatalloftheseasyouwouldatypical strengthworkoutfocusontotalforceapplied, technique,andadequaterestbetweensets. Pistols5xmaxoneachleg.Restafteryou've maxedonbothlegs.Aftereachset,graba heavierobjecttoincreasetheload. Pistoljumps8x1ontoabox/bench/otherobject. Restafteryou'vedoneeachlegonce.Increase heightofobjectaftereachsuccessfuljump. Handstandpushups5x5.Scalerangeofmotionas necessary.Besuretokeepspinestraightto avoidinjury.Oneachsuccessfulset,increase therangeofmotionbyusingcementblocks, stackofbooks,orparallettes. Spend30minutesworkingononeoftheskills andtheappropriateprogressionexercisesinthe listtotheleft. Withanappropriatesizedpartner,hoisthim/her onyourback,do10squats,run100m,anddo10 squats.Repeatfor6roundswithrestaftereach round. 6setsofmaxchesttobardeadhangpullups. Touchbarloweronthechestoronabdomenfora heavierstimulus. Pickadifficultpushupstandardanddo50in anyrepschemeyouwish.Examplesinclude planche,clapping,chestslapping,double clapping,clapbehindtheback,clapinfront andbehindtheback,tripleclapping,onearmed, andonearmedonelegged. Do15setsofboxjumpsforheight.Sincethis isapowertest,itcansubanOlifting session. Do6setsof100msprints.Restasneededafter eachsprint,upto8minutesifnecessary.Treat thisinyourprogrammingasapowerworkout.

StrengthandSkillswithBodyweight

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Runningworkouts
Conversions: 1mi=1.609k 1mi=5280ft 1km=0.621mi 1k=1000m 100yd=91.44m 100m=109.4yd Standardoutdoortrack:400m Standardindoortrack:200m Commonlycompetedtrackdistances: 100m,200m,400m,800m,1500m,3000m, 5000m,1000m Commoncrosscountrydistances: 5k,6k,8k,10k, Commonlycompetedroadracedistances: 5k,10k,12k,15k,21.1k(halfmarathon), 42.2(marathon) USmilitarytestdistances: 1.5miNavy,AirForce,CoastGuard 2miArmy 3miMarineCorps Otherrunningtests: 40ydNFL 12minutesCooperTestforVO2Max Specialworkouts: Deathby10meters Setup2cones10metersapart.Eachminute completeonemoretripacrossthecones untilyoucannotcontinuewithinthe minute. Tabatarun Sprint20seconds,rest10seconds,repeat foratotalof8times.Ifyouhavea treadmill,setitto12%inclineandto30 secondspermileslowerthanyour5kpace. Forvariations,do10:5x16,30:20x8,and 40:20x6. Hillrepeats 2x3/41milehillrepeatsholding fastestpossiblepacewithoutdeviating morethen1minuteandrecovering1min beforedescendinghilleasy.Repeatafter1 minrecoveryatbottomofhill.On treadmilluse7%grade,recover2minand repeat Run10kwitha1:00negativesplit(second 5k1:00fasterthanthefirst). Run5k,butevery2:00dropfor20pushups and20squats.

Taskpriorityworkouts: Yasso800's Complete10x800msprints,tryingto maintainthesametimeforeach.Inbetween eachinterval,joglightlyforthesame amountoftimeittookyoutorunthe interval.

Timepriorityworkouts: 3roundsof:(20secon/60secoff,20sec on/50secoff,20secon/40secoff,20sec on/30secoff,20secon/20secoff,20sec on/10secoff) 4x5:00on,3:00off

TwoMinuteLactateFlood Tosh 120:60x6or2minon1minuteoffx6 3roundsof:200m+400m+600m Aftereachinterval,restthesameduration OneMinuteHell ittookyoutorunthelastinterval. 1minon,1minoff,1minon,50secoff,1 minon,40secoff,1minon,30secoff,1 10x100mwith90secondrecoveries minon20secoff,1minon,10secoff, thengobackuptheladder...1minon,20 6x400mwith120secondrecoveries.Don't secoff,untilyoufinishwith1minon,50 deviatemorethan3secondsontimes. secoff,1minon. 2x1000mwith120secondrecoveries. 3roundsof:30secon,30off,30secon25 off30secon20off,30secon,15off, 3roundsof:100m+200m+400m Aftereachinterval,restthesameduration 30secon,10off,30secon,5off,30sec on,rest2:00. ittookyoutorunthelastinterval.

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Runningworkouts
Taskpriorityworkouts: Timepriorityworkouts:

8minof100mon30sec,Rest4minthen.4 3roundsof:1minon,1minoff,2minon,2 minof100msprintson30sec,Rest2min minoff,3minon3minoff. then,2minof100msprintson30sec. 8roundsof:80secondson,40secondsoff 10x200mwith5timestherecovery(ifit takes40secondstorunthe200mthenyou 3roundsof:5secondson,10secondsoff, recover3:20) 20secondson,10secondsoff,10seconds on,10secondsoff,30secondson,10 2x800mholdingbestpossiblepace.Not secondsoff,15secondson,10secondsoff, slowingmorethen3sec.2minrecoveries+ 25secondson,10secondsoff. 2x1kholdingbestpossiblepace.Not slowingmorethen4sec.2minrecoveries 90SecondLadder 90secon,1minoff,90secon,45sec off,90secon,30secoff,90secon,15 1miletimetrial,rest2:00,2x400mat secoff,90secon,30secoff,90secon, timetrialpace,rest1:00inbetween 45secoff,90secon. 4x800mwith2:00rests 2x1000mwith2:00rests 4x400mwith5:00rests 8x200mwith2:00rests 8roundsof:100yardsprints.Thefocusis torunatmaximalspeedforall8sprints. Rest45secondsbetweensprints. 10roundsof50yardsprints.Thefocusis torunatmaximalspeedforall10sprints. Rest3045secondsbetweensprint.Runat 90100%effortonallsprints LactateShuttle 5:00on,2:30off,6:00on,3:00off,7:00 on.

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Longworkoutsdesignedtotestandbuildmentalstrength.Onlyrecommendedforan athletewhoislookingforanendurancechallengeandcanhandlehighvolume. BurpeeMile Cover1600mthroughburpees.Yourchestmusttouchthegroundoneachburpee,andyou mayjumpasfarforwardasyouwishoneachjump.Thenextburpeemustbecompleted preciselywhereyourfeetland.Ihaveheardittakesabout700800burpeesand75100 minutesforareasonablyfitmale.Somehavesuggestedwearinggloves.Scalingto400m or800mcanbeachallengeforthosenotreadyforthefullmile. (Source:ShaneSkowron) TripleMurph Complete3Murphsinonesession(1mile,100pullups,200pushups,300squats,1mile.) FirstMurphiscompletedwithweightedbackpackorflakvest,partitioned5/10/15. SecondMurphiscompletedwithoutpartitions. ThirdMurphispartitioned5/10/15. (Source:crossfit.com/ShaneSkowron) The500Challenge 500pullups 500pushups 500situps 500flutterkicks 500squats Completeinonesession.Youmaybreakitupanywayyouwish. (Source:TSQ) 1,500RepWOD 10roundsof: 100jumpropes 10burpees 10situps 10pushups 10squats 10pullups (Source:CrossfitHouston) TheLongestMile 400mofburpees 400mwalkinglunges 400mbearcrawl 400mreversestraightleggedbearcrawl (Source:ShaneSkowron) PainstormXXIV Run100m 50burpees Run200m 100pushups Run300m 150walkinglunges Run400m 200squats Run300m 150walkinglunges Run200m 100pushups Run100m 50burpees (Source:CFLondon/CFCentralScotland/BrandXCF)

Endurancechallenges

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Longworkoutsdesignedtotestandbuildmentalstrength.Onlyrecommendedforan athletewhoislookingforanendurancechallengeandcanhandlehighvolume. Frenzy 10roundsof: Maxburpees1:00 Maxpullups1:00 Maxtuckjumps1:00 Maxjumpingjacks1:00 Maxdistancerunning2:00 (Source:ShaneSkowron) Station4:00 Thereare5stations.Ateachstationyouwillperformthemovementatmaximum intensityforthespecifiedamountoftime,cyclingthroughthestationsinthe ordergiven.Theworkouttakes4hourstocomplete. StationA:running StationB:burpees StationC:pullups StationD:squatjumps StationE:bearcrawlorlunges Round1:5:00ateachstation,fortotalof25:00. Round2:12:00ateachstation,fortotalof1:00:00. Round3:30:00ateachstation,fortotalof2:30:00. Round4:1:00ateachstation,fortotalof5:00. (Source:ShaneSkowron) FilthyFifteenMiles 60roundsof: Run400m 3handstandpushups 2pistols 1muscleup (Source:ShaneSkowron) OctoberBreeze(8hourstocomplete.) 110minutes:March.Optionallywithrucksackweighing50#. 15minutes:Eat,hydrate,stretch,changeclothesifnecessary. 60minutes:Runathalfmarathonpace. 60minutes:Complete1000walkinglunges. 30minutes:5rounds:ringdips1:00,rest1:00,ringpushups1:00,rest1:00 60minutes:Runathalfmarathonpace. 15minutes:Eat,hydrate,stretch,changeclothesifnecessary. 30minutes:CompleteAngie,maxintensity. 15minutes:Sprint10x100mwith1:00rests. 15minutes:Complete100burpees. 30minutes:4rounds:50squats,5muscleups.Sub3/3forMUifnecessary. 30minutes:500situps. 10minutes:Run1mileallout. (Source:ShaneSkowron)

Endurancechallenges

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Longworkoutsdesignedtotestandbuildmentalstrength.Onlyrecommendedforan athletewhoislookingforanendurancechallengeandcanhandlehighvolume. Longladderofdoom Beginwith2MU,thendo4pistols+2MU,then6OAP+4pistols+4MU,continuingto therestoftheworkoutat30. 2muscleup 4pistols 6onearmedpushups 8Lpullups 10toestobar 12skinthecats 14ringdips 165footbroadjumps 18pushups 20airsquats 22boxjumps 24lunges 26doubleunders 28burpees 30jinglejangles (Source:ShaneSkowron) AFrogman'sChristmas 100deadhangpullups 250pushups 500situps run3miles Source:NSC

Endurancechallenges

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Suggestionsformodifyingworkoutsforthoseunabletodothemasprescribed. Awordonnumbers:Itisbettertoreducenumbersthanrangeofmotion.Ifaworkout callsformultiplerounds,cutoutthenumberswithintherounds,notthenumberof roundssothatitwillprovideasimilarmetaboliceffect.Ifitisatimepriority workout,itisgoodtoreducethetotaltimeallotted. Airsquats:Thereisnosub.Workonyourairsquat. Doubleunders:Onesubistodosingleswithdoublethenumbers,thoughthisdoes nothingtoactuallydevelopthedoubleunder.Ideallyyouwanttopracticeitafterthe substitution. Handstandpushups:Statichandstandholdsforaspecifiednumberofsecondsisadecent subifyoudon'thavethestrengthtodoaHSPU.Anothergoodsubisinclinepushups, donewithfeetproppedhighonawall,sideofpool,orpieceoffurniture. Kneestoelbows:Bringkneestoarmpits,chest,orashighasyoucan.Alternativelyif youdon'thaveapullupbar,youcandostrictVUpsorabmatsitups. LPullup:Doastrictpullupfollowedbyastraighthanginglegraise. Lunges:Thereisnosub.Workonyourlunges. Muscleups:Subis3pullups+3dips.Inordertodevelopthestrengthneededto completeamuscleup,abettersubis3chesttobarfalsegripringpullups+3deep ringdips. Pistols:Useawallforbalance.Holdacounterweightinyourhandifithelps.Ifyou cannotdoapistol,doairsquatswithajumpashighasyoucanoneachone. Pushups:Canbedoneonknees.Itisbettertolowerthenumbersanddothemfullrange ofmotionratherthanreducetherangeofmotiontogetinthefullnumber. Pullups:Appropriatesubinametconisbodyrowsonringsorabar.Choosean appropriateheightsothatdoingmorethanafewbodyrowsdifficultsothatyoubuild uptherequisitestrength.Ifyouhavebodybands,hookthemonthebarandunderyour foot.Jumpingpullups(standingonaboxabout9inchesunderthebar)canbeeffective. Doingslownegativeswillalsobuilduprequisitestrength.Standonachairthatallows youtohaveyourchinoverthebar,holdontothebar,liftyourlegsup,andslowly releaseasfardownasyoucan. Ringdips:Agoodsubstitutionis3bardipsforevery1ringdip.Ifyoudon'thave dippingbars,youcanusetwoadjacentchairs,oryoucangetonachairtoapullupbar anddobardipswithapronatedgrip.Staticholdsonringscanalsobeeffective. Running:Nothingsubstitutesrunning.Howeverburpees,boxjumps,singleunders,and doubleunderscanprovideasimilarmetaboliceffect. Toestobar:Seekneestoelbows.

Scalingsuggestions

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Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment. Airsquat(akasquat) Armhauler(liefacedown,toucharmstothighs,thentouchthemtogetheroverhead) Bodyrow,bar Bodyrow,rings Backflip Backlever Bearcrawl,bentknee Bearcrawl,kneelocked Bearcrawl,reverse Bodyblaster(burpee+pullup+kneestoelbows) Boxjump Broadjump(akafroghop) Burpee Burpee,withforwardmotionjump Burpee,belushi(rotate180degreesonjump) Burpeejack(plankjacktojumpingjack) Burpeepullup Burpeepullupkneestoelbows(akabodyblasters) Calfraises Dip,bar,kipping Dip,bar,strict Dip,rings,kipping Dip,rings,strict Dirtydog(onhandsandknees,lateralraiserightlegthenleftleg) Donkeykick(onhandsandknees,kickeachlegbehindyou) Doubleunder Elbowlever Flutterkick Froghop(akabroadjump) Froghop,withpartner(akaleapfrogs) Frontlever Gasser,full(run4x48m) Gasser,half(run2x48m) Gasser,quarter(run1x48m) Goodmorningdarlings(lieonback,holdlegsinair6,spreadlegsapartandtogether) Handstandpushup Handstandwalking Hanginglegraises Hanginglegraises,twisting Humanflag Inchworms(frompushupposition,walkupto90degreesandthenwalkhandsbackdown) Invertedburpee(startingsupine,kipup,thenkickuptohandstand) Isometricairsquat Jinglejangle(5meterrunandreturntrip) Leaningrest(isometricpushup) Leglever(lieonback,raiselegs6) Lsit,rings Lsit,hangfrombar Lsit,fromground Lunge,walking Lunge,backwardwalking Kipup(lieflatsupinated,jumptostandingup) Kneestoelbows Mountainclimber(onhandsandfeet,alternatelegstotoucharmpitandfullextension) Muscleup,rings,kipping Muscleup,rings,strict page21of23

Listofbodyweightexercises

Alistofthemostcommonmovementsyoucoulddowithlittleornoequipment. Muscleup,bar,kipping Muscleup,bar,strict Pistol(akaoneleggedsquats) Pistol,hopping Pistol,jumpingontobox Plank Plankwalkup Pullup,chesttobar,kipping Pullup,chesttobar,strict Pullup,clapping Pullup,falsegrip Pullup,jumpingfrombox Pullup,mountainclimber,strict(alternatinggrips) Pullup,narrowgripstrict Pullup,pronatedkipping Pullup,pronated,strict Pullup,supinatedkipping Pullup,supinatedstrict Pullup,widegripkipping Pullup,widegripstrict Pushup,alligator(walk1stepeachpush) Pushup,chestslapping Pushup,clapping Pushup,diamond Pushup,divebombers Pushup,elevatedonrings Pushup,fingertips Pushup,onearmed Pushup,onearmed,onelegged Pushup,onknees(akagirlpushup) Pushup,planche Pushup,standardchesttoground Pushup,wide Running Singleunder(akajumprope) Situp,feetanchored,handsoverchest Situp,feetanchored,swingingarms Situp,feetunanchored,swingingarms Situp,feetunanchored,handsbehindhead Stepup Superman(liefacedownandlifthandsandlegsoffgroundashighasyoucan) Skinthecat(360verticalrotationonrings) Toestobar Tuckjump(jumpandbringkneestochest) Vup(lieonback,touchfingertipstotoes) Wheelbarrow(partnerexercise) Windshieldwipers(kneestobar+twistleft+twistright)

Listofbodyweightexercises

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CreditsandLinks
ThisdocumentwascompiledandeditedbyShaneSkowronon08/30/200916:48:31. I'veattemptedtogivecreditwhereappropriate.Ifyoubelieveyoushouldbecredited forsomethingandit'snotlisted,pleaseemailmeatbodyweightwods@gmail.comandI willfixitinthenextversion. IfyouaredeployedoverseasandfindthisdocumentusefulIwouldliketoknow,so pleasesendmeanemailatbodyweightwods@gmail.com. Ifyouhaveanyideasforthenextversion,sendthemviaemail. AlloftheCFbenchmarksweredesignedbyCrossFitInc,aswereallworkoutsdesignated CFHQ.MostoftherunningworkoutsweredesignedbytheguysatCrossFitEndurance. TwowerefromCrossFitFootball.WorkoutsmarkedNSCweredesignedbyRobertOrd,Mark Devine,oraforumuseratnavyseals.com.WorkoutsmarkedSTCcomefromtheCrossfit forumatspecialtactics.com.WorkoutsmarkedTSQcomefromtheforumsat thesealquest.com.

UsefulCrossFitJournalLinks: Homemadeparallettes TheGarageGym Sandbags Linksforfurtherreading: CrossfitHeadquarters BeastSkillstutorialsandtipsongymnasticsmovesandtricks DrillsandSkillsRogerHarrell'ssitewithtutorialsandinformationongymnastics andstretching CrossFitEnduranceCrossfittrainingforenduranceathletes;running,swimming, biking,androwingworkoutsposteddaily. NeverGymlessRossEnamait'sbookwithbodyweightworkoutsandideasforhomegym EvaTwardoken'sBlogbodyweightworkoutsposteddaily NakedWarriorPavelTsatsouline'sguidetogettingstrongusingbodyweight BodyweightCulturearticlesandforumforbodyweightworkouts TheBodyweightFilesblogdedicatedtobodyweighttraining ArmstrongPullupProgramexcellentprogramforimprovingyourdeadhangpullups ReconRonProgramanotherexcellentprogramforgettingyoutodo20deadhangpullups OneHundredPushupsaprogramdesignedtogetyouto100pushups IronCrossTraininghowtodeveloptheIronCrossfromCoachSommers OneArmChinningGuidetutorialbyArnowandLechner BuildingOlympicBodyThroughBodyweight...articleonbwtstrengthbySommers Portableequipment: EliteRingsqualityrings RogueFitnessqualityrings,jumpropes,andotherequipment

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