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..........................

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6
10
13
14
15
17
20
21
23

page1of23

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.

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

Jason
100squats
5muscleups
75squats
10muscleups
50squats
15muscleups
25squats
20muscleups

Ryan
5roundsof:
7muscleups
21burpees
Eachburpee12abovemaxreach

Griff
Run800m
Run400mbackward
Run800m
Run400mbackward

Cindy
Completeasmanyroundsaspossiblein20
minutesof:
5pullups
10pushups
15squats

Chelsea
Eachminuteontheminutefor30minutes
of:
5pullups
10pushups
15squats

Mary
Completeasmanyroundsaspossiblein20
minutesof:
5handstandpushups
10pistols
15pullups

TabataSomethingElse
Complete32intervalsof20secondsofwork
followedby10secondsofrestwherethe
first8intervalsarepullups,thesecond8
arepushups,thethird8intervalsare
situps,andfinally,thelast8intervals
aresquats.Thereisnorestbetween
exercises.

JT
21159repsof:
handstandpushups
ringdips
pushup

Nicole
Completeasmanyroundsaspossiblein20
minutesof:
Run400m
Maxrepsofpullups

Annie
5040302010repsof:
doubleunders
situps

DeathbyPullups
Withacontinuouslyrunningclockdoone
pullupthefirstminute,2pullupsthe
secondminute,3pullupsthethird
minute...continuingaslongasyouare
able.Useasmanysetseachminuteas
needed.

page2of23

Metcons,noequipmentrequired

Metabolicconditioningworkoutswithnothingneededbutroomtomove.
Walkinglunge400m

150burpees

4roundsof:
Run400m
50squats

100755025reps:
situps
flutterkicks(4count)
Leglevers
(Source:NSC)

50burpees
jump12abovemaxreacheachone.

CummulativeLholdfortotalof5:00.Use
bar,rings,orfloor.
Stoptimerwhenyoudropoutofposition.
Recordtotaltimeittakestoget5:00.
(Source:NSC)

CrouchingTiger
50squats
25pushups
50pistols
25fingertippushups
50sidelunges
25knucklepushups
50walkinglunges
25diamondpushups
(Source:ChadMcBroom)

50flutterkicks
50situps
Run400m
100flutterkicks
100situps
Run400m
(Source:NSC)

20161284repsof:
Onearmpushups
Pistols
(Source:NSC)

4roundsof:
50pushups
50situps
504ctflutterkicks
(Source:NSC)

1roundTabatasprints(hillsifpossible)
1roundTabatabottomtobottomsquats
Thereisnorestbetweenexercises.
(Source:ShaneSkowron)

Asmanyroundsaspossiblein12minutes
of:
10pushups
15situps
20mwalkinglunge
(Source:CrossfitAlpha)

21159repsof:
lunges(Eachlegrep)
situps
burpees
(Source:CrossfitAlpha)

5roundsof:
50mountainclimbers(4count)
25situps
(Source:CrossfitAlpha)

5roundsof:
100jumpingjacks
100mountainclimbers
(Source:CrossfitAlpha)

ThePrisonWorkout
burpees:201918...321
walk25maftereachset
(Source:KenAndes)

LongCycleBurpees
50roundsof:
1squat
1pushup
1situp
1superman
1tuckjump
(Source:CrossfitAlpha)

5roundsof:
30secondisometricsquathold
20squats
30secondsisometricleaningrest
20pushups
(Source:CrossfitAlpha)

page3of23

Metcons,noequipmentrequired

Metabolicconditioningworkoutswithnothingneededbutroomtomove.
50jumpingjacks
50pushups
50tuckjumps
50situps
50mountainclimbers(50eachleg)
50squats
50jumpingjacks
(Source:CrossfitAlpha)

10roundsof:
30secondshandstand
30secondsisometricsquat
Scoreiscummulativetime.
(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)

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

100situps
100flutterkicks(4count)
100leglevers
(Source:NSC)

DeckofCards(CoreVariation)
Takeadeckofcards,shuffle.Facecards
are10,Acesare11,numberedcardsas
valued.Flipeachcardandperformthe
movementandthenumberofrepsspecified.
Cyclewholedeck.
Heartsburpees
Diamondsmountainclimbers(4ct)
Spadesflutterkicks(4ct)
Clubssitups
JokersRun400m
(Source:NSC)

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

5roundsof:
10burpees
20box/benchjumps
30pushups
40squats
50lunges
(Source:NSC)

page4of23

Metcons,noequipmentrequired

Metabolicconditioningworkoutswithnothingneededbutroomtomove.
4roundsof:
50walkinglunges
50squats
Run400m
(Source:ShaneSkowron)

Run5k,butevery2:00do20pushupsand
20squats.
(Source:ShaneSkowron)

3roundsof:
50pushups
50situps
50squats

5roundsof:
50walkinglunges
15handstandpushups

80squats
10handstandpushups
60squats
20handstandpushups
40squats
30handstandpushups
20squats

4roundsof:
25lunges
50squats

5roundsof:
100squats
20lunges
35pushups

5roundsof:
50squats
30handstandpushups

2rounds:
Maxpushups2:00
Maxsitups2:00
Maxflutterkicks2:00
Maxsquats2:00
(Source:STC)

3roundsof:
30ydbearcrawl
30ydinchwormpushup
30ydburpeejumps

page5of23

Metcons,pullupbarrequired

Metabolicconditioningworkoutswithnothingneededbutapullupbar.
GIJane
100burpeepullups
(Source:CFHQ)

Asmanyroundsaspossiblein20minutes
of:
15pullups
30pushups
45squats
(SourceCFHQ)

Handstandpushups:15131197531
Lpullups:13579111315

3roundsof:
Run800m
50pullups

10roundsof:
12burpees
12pullups

5roundsof:
15Lpullups
30pushups
45situps

5roundsof:
25invertedburpees
25pullups
25burpees
(Invertedburpee:Startingsupine,kip(or
situpandroll)tostanding,kickupto
handstand)

30handstandpushups
10pullups
20handstandpushups
20pullups
10handstandpushups
30pullups

Run800meters
40Lpullups
Run800meters
40strictpullups
Run800meters
40kippingpullups

5roundsof:
50squats
30pullups
15handstandpushups

100squats
100pullups
200pushups
300squats
100lunges

BodyweightFran
21159repsof:
burpees
pullups

21159repsof:
pullups
pushups
squatjumpsto12abovemaxreach
(Source:ShaneSkowron)

503520reproundsof:
handstandpushups
pullups

Repeatfor15minutes:
20secondsofpullups
20secondsofsitups
20secondsofsquats

100pullups
200pushups
300squats
50situps

Asmanyroundsaspossiblein20minutes
of:
25pullups
50pushups
75squats

Asmanyroundsaspossiblein20minutes
of:
25handstandpushups
50pistols
75pullups

Asmanyroundsaspossiblein20minutes
of:
10Lpullups
20squats

TheReckoning
Run1mile
100bodyblasters(burpeepullupskneesto
elbows)
Run1mile
(Source:ShaneSkowron)

page6of23

Metcons,pullupbarrequired

Metabolicconditioningworkoutswithnothingneededbutapullupbar.
RunningTabataSomethingElse
Tabatapullups,1round
Run1mile
Tabatapushups,1round
Run1mile
Tabatasitups,1round
Run1mile
Tabatasquats,1round
Run1mile
Forbesttime.
(Source:NSC)

102030repsof:
squat
handstandpushups
squat
pullups

RunningwithAngie
100pullups
Run1mile
100pushups
Run1mile
100situps
Run1mile
100squats
Run1mile
(Source:NSC)

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

DeckofCards
Takeadeckofcards,shuffle.Facecards
are10,Acesare11,numberedcardsas
valued.Flipeachcardandperformthe
movementandthenumberofrepsspecified.
Cyclewholedeck.
Heartspushups
Diamondspullups
Spadessitups
Clubssquats
JokersRun1mile
(Source:NSC)

5roundsof:
30handstandpushups
30pullups

100squats
20handstandpushups
30pullups

100squats
9handstandpushups
200squats
15handstandpushups
100squats
21handstandpushups

100Lpullups

100squats
40pullups
80squats
32pullups
60squats
24pullups
40squats
16pullups
20squats
8pullups

page7of23

Metcons,pullupbarrequired

Metabolicconditioningworkoutswithnothingneededbutapullupbar.
10roundsof:
10pullups
20pushups
30squats

Asmanyroundsaspossiblein20minutes
of:
7handstandpushups
12Lpullups

50squats
50pullups
50walkinglunges
50kneestoelbows
5handstandpushups
50situps
5handstandpushups
50squats
50pullups

100squats
25situps
100squats
25situps
100squats
25kneestoelbows
100squats
25handstandpushups

2roundsof:
35squats
35kneestoelbows
35squats
35situps
35lunges
35squats

21181512963of:
squats
Lpullups
kneestoelbows

7roundsof:
35squats
25pushups
15pullups

21159repsof:
Bodyblasters(burpeepullupkneesto
elbows)
boxjumpburpees
Belushiburpees(onjumpturn180degrees)
BurpeeJacks(plankjacktojumpingjack)
(Source:RobertPierce)

3roundsof:
100squats
25Lpullups
30handstandpushups

5roundsof:
9handstandpushups
9pullups

3roundswith2:00restsbetweeneach
round:
50squats
30pullups
40pushups
50squats

21pullups
50squats
21kneestoelbows
18pullups
50squats
18kneestoelbows
15pullups
50squats
15kneestoelbows
12pullups
50squats
12kneestoelbows

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

100squats
21handstandpushups
30pullups
100squats
30pullups
21handstandpushups
100squats

page8of23

Metcons,pullupbarrequired

Metabolicconditioningworkoutswithnothingneededbutapullupbar.
5roundsof:
20squats
20pushups
20pullups

5040302010reps
pullups
squatjumps
(Source:ShaneSkowron)

Run1mile
30pullups(chesttobar)
60pushups
(Source:STC)

15roundsformaxreps:
pullups,30secondson/30secondsoff

100squats
20handstandpushups
30pullups
100squats
30pullups
20handstandpushups
100squats

FracturedRunnyAngie
Run400meters
25pullups
25pushups
25situps
25squats
(Source:CrossfitPC)

150squats
50pushups
21pullups
Run800meters
21pullups
50pushups
150squats
(Source:thesealquest.com)

50Lpullups
50handstandpushups
50pistols
50kneestoelbows
(Source:ShaneSkowron)

3roundsof:
Run800m
30burpees
30kneestoelbows
(Source:NSC)

21159repsof:
handstandpushups
Invertedpullups

20BurpeePullups
800mRun
20BurpeePullups
800mRun
20BurpeePullups
(Source:TSQ)

page9of23

Metcons,ringsrequired

Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
5040302010repsof:
pullups
ringdips

7roundsof:
10pistols,alternating
12ringdips
15pullups

30muscleups

50ringdips
Run400meters
50pushups
Run400meters
50handstandpushups
Run400meters

Withacontinuouslyrunningclockdoone
muscleupthefirstminute,2muscleups
thesecondminute,3muscleupsthethird
minute,aslongasyoucan.Run400m.
Repeatladderfordeadhangpullups.Run
400m.Repeatladderforkippingpullups.
Run400m.
(Source:NSC)

Withacontinuouslyrunningclockdo1ring
dipthefirstminute,2ringdipsthe
secondminute,3ringdipthethird
minute...continuingaslongasyouare
able.Useasmanysetseachminuteas
needed.Youmaykip.

50ringdips
100squats
50ringdips
100squats
50ringdips

5roundsof:
21pullups
21ringdips

21159repsof:
ringpushups
ringdips

5roundsof:
Maxringdipsin1:00
Rest1:00
Maxringpushupsin1:00
Rest1:00
(Source:NSC)

BodyweightLynne
5roundsof:
Maxrepringdips(nokipping)
Maxreppullups(kipping)
Restasneeded.

4roundsof:
50squats
5muscleups

100squats
30muscleups
100squats

3roundsof:
100squats
50ringdips
30Lpullups

3roundsof:
100squats
20ringpushups
12pullups

5roundsof:
50squats
15ringpushups

10987654321
pullups
ringpushups
handstandpushups

2roundsof:
21lunges
21pullups
21squats
21ringdips
21handstandpushups

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

5roundsof:
50squats
21ringdips
21handstandpushups
page10of23

Metcons,ringsrequired

Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
7roundsof:
20ringdips
20pullups
20lunges

Seppuku
10roundsof:
10Lpullups
10ringpushups
10kneestoelbows
(Source:IanCarver)

BurningRingsofFire
10ringpushups
10Archerpushups(5eachside)
10ringFlyes
10WideGripringpushups
10Singlelegringpushups(5eachled)
10Pseudoplancheringpushups
10Jackkniferingpushups
10DiveBomberringpushups
10Elevatedringpushups
10ringpushups
(Source:ChadMcBroom)

25handstandpushups
25squats
25pullups
25pistols
25muscleups

3roundsof:
100squats
50ringdips

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

Asmanyroundsaspossiblein20minutes
of:
10pullups
10ringdips
10walkinglunges

5roundsof:
5handstandpushups
5muscleups

3roundsof:
7muscleups
100squats

120pullupsand120ringdips.Breakupany
wayyoucan.

5roundsof:
10ringdips
15pullups
20handstandpushups

25squats
25situps
25lunges
25handstandpushups
25pushups
25kneestoelbows
25ringdips
25pullups

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

Run1mile
60pushups
40ringdips
20handstandpushups
10pistols(eachlegrep)
20handstandpushups
40ringdips
60pushups
Run1mile
(Source:NSC)

page11of23

Metcons,ringsrequired

Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
Ladderfor45minutes:
Pullupsby1
Ringdipsby2
Pushupsby3
Situpsby3
(Source:TSQ)

100burpees
100handstandpushups
100pullups
100ringdips
100ringrows
100pushups
100windshieldwipers
100situps
100kneestoelbows
100flutterkicks
(Source:TSQ)

page12of23

Metcons,jumproperequired

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)

5roundsof:
50squats
100ropejumps

BadSnake
100ropejumps
21kneestoelbows
50Pushups
15LPullups
100ropejumps
15kneestoelbows
35Pushups
12LPullups
100ropejumps
12kneestoelbows
20Pushups
9LPullups
(Source:IanCarver)

Balboa
4roundsof:
100jumpropes
Run400meters
10Bodyblasters(burpeepullupkneesto
elbows)
(Source:ChadMcBroom)

50situps
50doubleunders
50situps
50walkinglunges
50situps
50burpees
50situps

503020repsof:
doubleunders
pushups
pullups

3roundsof:
50doubleunders
75squats

page13of23

StrengthandSkillswithBodyweight

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.

page14of23

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:

Timepriorityworkouts:

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

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.

page15of23

Runningworkouts
Taskpriorityworkouts:

Timepriorityworkouts:

8minof100mon30sec,Rest4minthen.4 3roundsof:1minon,1minoff,2minon,2
minoff,3minon3minoff.
minof100msprintson30sec,Rest2min
then,2minof100msprintson30sec.
8roundsof:80secondson,40secondsoff
10x200mwith5timestherecovery(ifit
3roundsof:5secondson,10secondsoff,
takes40secondstorunthe200mthenyou
20secondson,10secondsoff,10seconds
recover3:20)
on,10secondsoff,30secondson,10
secondsoff,15secondson,10secondsoff,
2x800mholdingbestpossiblepace.Not
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

LactateShuttle
5:00on,2:30off,6:00on,3:00off,7:00
on.

4x400mwith5:00rests
8x200mwith2:00rests
8roundsof:100yardsprints.Thefocusis
torunatmaximalspeedforall8sprints.
Rest45secondsbetweensprints.
10roundsof50yardsprints.Thefocusis
torunatmaximalspeedforall10sprints.
Rest3045secondsbetweensprint.Runat
90100%effortonallsprints

page16of23

Endurancechallenges

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)

page17of23

Endurancechallenges

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)

page18of23

Endurancechallenges

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

page19of23

Scalingsuggestions

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.

page20of23

Listofbodyweightexercises

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)

page22of23

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

page23of23