CrossFitBodyweightWorkoutResource

CompiledandeditedbyShaneSkowron.Version2.0,09/02/09

Tableofcontents:

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

page1of23
 ClassicCrossFitBodyweightBenchmarks
OfficialCrossfitnamedWODsforbenchmarkingandcompetition
Angie Murph
Completeinorder: Run1mile
100pullups 100pullups
100pushups 200pushups
100situps 300squats
100squats Run1mile
Partitionthepullups,pushups,andsquats
asneeded.Startandfinishwithamile
run.Ifyou'vegota20#vestorbody
armor,wearit.
Barbara Jason
Complete5rounds,resting3:00between 100squats
eachround: 5muscleups
20pullups 75squats
30pushups 10muscleups
40situps 50squats
50squats 15muscleups
25squats
20muscleups
Ryan Griff
5roundsof: Run800m
7muscleups Run400mbackward
21burpees Run800m
Eachburpee12abovemaxreach Run400mbackward
Cindy Chelsea
Completeasmanyroundsaspossiblein20 Eachminuteontheminutefor30minutes
minutesof: of:
5pullups 5pullups
10pushups 10pushups
15squats 15squats
Mary TabataSomethingElse
Completeasmanyroundsaspossiblein20 Complete32intervalsof20secondsofwork
minutesof: followedby10secondsofrestwherethe
5handstandpushups first8intervalsarepullups,thesecond8
10pistols arepushups,thethird8intervalsare
15pullups situps,andfinally,thelast8intervals
aresquats.Thereisnorestbetween
exercises.
JT Nicole
21159repsof: Completeasmanyroundsaspossiblein20
handstandpushups minutesof:
ringdips Run400m
pushup Maxrepsofpullups
Annie DeathbyPullups
5040302010repsof: Withacontinuouslyrunningclockdoone
doubleunders pullupthefirstminute,2pullupsthe
situps secondminute,3pullupsthethird
minute...continuingaslongasyouare
able.Useasmanysetseachminuteas
needed.

page2of23
 Metcons,noequipmentrequired
Metabolicconditioningworkoutswithnothingneededbutroomtomove.
Walkinglunge400m 150burpees
4roundsof: 100755025reps:
Run400m situps
50squats flutterkicks(4count)
Leglevers
(Source:NSC)
50burpees CummulativeLholdfortotalof5:00.Use
jump12abovemaxreacheachone. bar,rings,orfloor.
Stoptimerwhenyoudropoutofposition.
Recordtotaltimeittakestoget5:00.
(Source:NSC)
CrouchingTiger 50flutterkicks
50squats 50situps
25pushups Run400m
50pistols 100flutterkicks
25fingertippushups 100situps
50sidelunges Run400m
25knucklepushups (Source:NSC)
50walkinglunges
25diamondpushups
(Source:ChadMcBroom)
20161284repsof: 4roundsof:
Onearmpushups 50pushups
Pistols 50situps
(Source:NSC) 504ctflutterkicks
(Source:NSC)
1roundTabatasprints(hillsifpossible) Asmanyroundsaspossiblein12minutes
1roundTabatabottomtobottomsquats of:
Thereisnorestbetweenexercises. 10pushups
(Source:ShaneSkowron) 15situps
20mwalkinglunge
(Source:CrossfitAlpha)
21159repsof: 5roundsof:
lunges(Eachlegrep) 50mountainclimbers(4count)
situps 25situps
burpees (Source:CrossfitAlpha)
(Source:CrossfitAlpha)
5roundsof: ThePrisonWorkout
100jumpingjacks burpees:201918...321
100mountainclimbers walk25maftereachset
(Source:CrossfitAlpha) (Source:KenAndes)
LongCycleBurpees 5roundsof:
50roundsof: 30secondisometricsquathold
1squat 20squats
1pushup 30secondsisometricleaningrest
1situp 20pushups
1superman (Source:CrossfitAlpha)
1tuckjump
(Source:CrossfitAlpha)

page3of23
 Metcons,noequipmentrequired
Metabolicconditioningworkoutswithnothingneededbutroomtomove.
50jumpingjacks 10roundsof:
50pushups 30secondshandstand
50tuckjumps 30secondsisometricsquat
50situps Scoreiscummulativetime.
50mountainclimbers(50eachleg) (Source:CrossfitAlpha)
50squats
50jumpingjacks
(Source:CrossfitAlpha)
Playingwithpushups Run400m
Run100m BurpeeBroadJump25m
20pushups WalkingLunges25m
5burpees BurpeeBroadJump25m
15clappushups BearCrawl25m
5burpees BurpeeBroadJump25m
10chestslappushups WalkingLunges25m
5burpees BurpeeBroadJump25m
5fingertippushups BearCrawl25m
Run100m Run400m
15pushups (Source:NickHoel/OlympicCF)
5burpees
10clappushups
5burpees
10chestslappushups
5burpees
5fingertippushups
Run100m
10pushups
5burpees
10clappushups
5burpees
10chestslappushups
5burpees
5fingertippushups
(Source:JohnBeieler)
100situps DeckofCards(CoreVariation)
100flutterkicks(4count) Takeadeckofcards,shuffle.Facecards
100leglevers are10,Acesare11,numberedcardsas
(Source:NSC) valued.Flipeachcardandperformthe
movementandthenumberofrepsspecified.
Cyclewholedeck.
Heartsburpees
Diamondsmountainclimbers(4ct)
Spadesflutterkicks(4ct)
Clubssitups
JokersRun400m
(Source:NSC)
50burpees 5roundsof:
75flutterkicks(4count) 10burpees
100pushups 20box/benchjumps
150situps 30pushups
(Source:STC) 40squats
50lunges
(Source:NSC)

page4of23
 Metcons,noequipmentrequired
Metabolicconditioningworkoutswithnothingneededbutroomtomove.
4roundsof: Run5k,butevery2:00do20pushupsand
50walkinglunges 20squats.
50squats (Source:ShaneSkowron)
Run400m
(Source:ShaneSkowron)
3roundsof: 5roundsof:
50pushups 50walkinglunges
50situps 15handstandpushups
50squats
80squats 4roundsof:
10handstandpushups 25lunges
60squats 50squats
20handstandpushups
40squats
30handstandpushups
20squats
5roundsof: 5roundsof:
100squats 50squats
20lunges 30handstandpushups
35pushups
2rounds: 3roundsof:
Maxpushups2:00 30ydbearcrawl
Maxsitups2:00 30ydinchwormpushup
Maxflutterkicks2:00 30ydburpeejumps
Maxsquats2:00
(Source:STC)

page5of23
 Metcons,pullupbarrequired
Metabolicconditioningworkoutswithnothingneededbutapullupbar.
GIJane Asmanyroundsaspossiblein20minutes
100burpeepullups of:
(Source:CFHQ) 15pullups
30pushups
45squats
(SourceCFHQ)
Handstandpushups:15131197531 3roundsof:
Lpullups:13579111315 Run800m
50pullups
10roundsof: 5roundsof:
12burpees 15Lpullups
12pullups 30pushups
45situps
5roundsof: 30handstandpushups
25invertedburpees 10pullups
25pullups 20handstandpushups
25burpees 20pullups
(Invertedburpee:Startingsupine,kip(or 10handstandpushups
situpandroll)tostanding,kickupto 30pullups
handstand)
Run800meters 5roundsof:
40Lpullups 50squats
Run800meters 30pullups
40strictpullups 15handstandpushups
Run800meters
40kippingpullups
100squats BodyweightFran
100pullups 21159repsof:
200pushups burpees
300squats pullups
100lunges
21159repsof: 503520reproundsof:
pullups handstandpushups
pushups pullups
squatjumpsto12abovemaxreach
(Source:ShaneSkowron)
Repeatfor15minutes: 100pullups
20secondsofpullups 200pushups
20secondsofsitups 300squats
20secondsofsquats 50situps
Asmanyroundsaspossiblein20minutes Asmanyroundsaspossiblein20minutes
of: of:
25pullups 25handstandpushups
50pushups 50pistols
75squats 75pullups
Asmanyroundsaspossiblein20minutes TheReckoning
of: Run1mile
10Lpullups 100bodyblasters(burpeepullupskneesto
20squats elbows)
Run1mile
(Source:ShaneSkowron)

page6of23
 Metcons,pullupbarrequired
Metabolicconditioningworkoutswithnothingneededbutapullupbar.
RunningTabataSomethingElse 102030repsof:
Tabatapullups,1round squat
Run1mile handstandpushups
Tabatapushups,1round squat
Run1mile pullups
Tabatasitups,1round
Run1mile
Tabatasquats,1round
Run1mile
Forbesttime.
(Source:NSC)
RunningwithAngie MurphTribute
100pullups Run1mile
Run1mile 50pullups
100pushups 100pushups
Run1mile 150situps
100situps 200squats
Run1mile Run1mile
100squats 50pullups
Run1mile 100pushups
(Source:NSC) 150situps
200squats
Run1mile
Nopartitioning.
(Source:NSC)
DeckofCards 5roundsof:
Takeadeckofcards,shuffle.Facecards 30handstandpushups
are10,Acesare11,numberedcardsas 30pullups
valued.Flipeachcardandperformthe
movementandthenumberofrepsspecified.
Cyclewholedeck.
Heartspushups
Diamondspullups
Spadessitups
Clubssquats
JokersRun1mile
(Source:NSC)
100squats 100squats
20handstandpushups 9handstandpushups
30pullups 200squats
15handstandpushups
100squats
21handstandpushups
100Lpullups 100squats
40pullups
80squats
32pullups
60squats
24pullups
40squats
16pullups
20squats
8pullups

page7of23
 Metcons,pullupbarrequired
Metabolicconditioningworkoutswithnothingneededbutapullupbar.
10roundsof: Asmanyroundsaspossiblein20minutes
10pullups of:
20pushups 7handstandpushups
30squats 12Lpullups
50squats 100squats
50pullups 25situps
50walkinglunges 100squats
50kneestoelbows 25situps
5handstandpushups 100squats
50situps 25kneestoelbows
5handstandpushups 100squats
50squats 25handstandpushups
50pullups
2roundsof: 21181512963of:
35squats squats
35kneestoelbows Lpullups
35squats kneestoelbows
35situps
35lunges
35squats
7roundsof: 21159repsof:
35squats Bodyblasters(burpeepullupkneesto
25pushups elbows)
15pullups boxjumpburpees
Belushiburpees(onjumpturn180degrees)
BurpeeJacks(plankjacktojumpingjack)
(Source:RobertPierce)
3roundsof: 5roundsof:
100squats 9handstandpushups
25Lpullups 9pullups
30handstandpushups
3roundswith2:00restsbetweeneach 21pullups
round: 50squats
50squats 21kneestoelbows
30pullups 18pullups
40pushups 50squats
50squats 18kneestoelbows
15pullups
50squats
15kneestoelbows
12pullups
50squats
12kneestoelbows
20piecesofAngie 100squats
20roundsof: 21handstandpushups
5pullups 30pullups
5pushups 100squats
5situps 30pullups
5squats 21handstandpushups
(Source:CrossfitPC) 100squats

page8of23
 Metcons,pullupbarrequired
Metabolicconditioningworkoutswithnothingneededbutapullupbar.
5roundsof: 5040302010reps
20squats pullups
20pushups squatjumps
20pullups (Source:ShaneSkowron)
Run1mile 15roundsformaxreps:
30pullups(chesttobar) pullups,30secondson/30secondsoff
60pushups
(Source:STC)
100squats FracturedRunnyAngie
20handstandpushups Run400meters
30pullups 25pullups
100squats 25pushups
30pullups 25situps
20handstandpushups 25squats
100squats (Source:CrossfitPC)
150squats 50Lpullups
50pushups 50handstandpushups
21pullups 50pistols
Run800meters 50kneestoelbows
21pullups (Source:ShaneSkowron)
50pushups
150squats
(Source:thesealquest.com)
3roundsof: 21159repsof:
Run800m handstandpushups
30burpees Invertedpullups
30kneestoelbows
(Source:NSC)
20BurpeePullups
800mRun
20BurpeePullups
800mRun
20BurpeePullups
(Source:TSQ)

page9of23
 Metcons,ringsrequired
Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
5040302010repsof: 7roundsof:
pullups 10pistols,alternating
ringdips 12ringdips
15pullups
30muscleups 50ringdips
Run400meters
50pushups
Run400meters
50handstandpushups
Run400meters
Withacontinuouslyrunningclockdoone Withacontinuouslyrunningclockdo1ring
muscleupthefirstminute,2muscleups dipthefirstminute,2ringdipsthe
thesecondminute,3muscleupsthethird secondminute,3ringdipthethird
minute,aslongasyoucan.Run400m. minute...continuingaslongasyouare
Repeatladderfordeadhangpullups.Run able.Useasmanysetseachminuteas
400m.Repeatladderforkippingpullups. needed.Youmaykip.
Run400m.
(Source:NSC)
50ringdips 5roundsof:
100squats 21pullups
50ringdips 21ringdips
100squats
50ringdips
21159repsof: 5roundsof:
ringpushups Maxringdipsin1:00
ringdips Rest1:00
Maxringpushupsin1:00
Rest1:00
(Source:NSC)
BodyweightLynne 4roundsof:
5roundsof: 50squats
Maxrepringdips(nokipping) 5muscleups
Maxreppullups(kipping)
Restasneeded.
100squats 3roundsof:
30muscleups 100squats
100squats 50ringdips
30Lpullups
3roundsof: 5roundsof:
100squats 50squats
20ringpushups 15ringpushups
12pullups
10987654321 2roundsof:
pullups 21lunges
ringpushups 21pullups
handstandpushups 21squats
21ringdips
21handstandpushups
Asmanyroundsaspossiblein20minutes: 5roundsof:
10Falsegripringpullups(ringstochest) 50squats
10ringdips(goasdeepaspossible) 21ringdips
21handstandpushups

page10of23
 Metcons,ringsrequired
Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
7roundsof: Seppuku
20ringdips 10roundsof:
20pullups 10Lpullups
20lunges 10ringpushups
10kneestoelbows
(Source:IanCarver)
BurningRingsofFire 25handstandpushups
10ringpushups 25squats
10Archerpushups(5eachside) 25pullups
10ringFlyes 25pistols
10WideGripringpushups 25muscleups
10Singlelegringpushups(5eachled)
10Pseudoplancheringpushups
10Jackkniferingpushups
10DiveBomberringpushups
10Elevatedringpushups
10ringpushups
(Source:ChadMcBroom)
3roundsof: 4roundsof:
100squats 5muscleups
50ringdips 50straightlegliftsonrings
(Source:ShaneSkowron)
Asmanyroundsaspossiblein20minutes 5roundsof:
of: 5handstandpushups
10pullups 5muscleups
10ringdips
10walkinglunges
3roundsof: 120pullupsand120ringdips.Breakupany
7muscleups wayyoucan.
100squats
5roundsof: 25squats
10ringdips 25situps
15pullups 25lunges
20handstandpushups 25handstandpushups
25pushups
25kneestoelbows
25ringdips
25pullups
50squats Run1mile
50jumpingpullups 60pushups
50stepswalkinglunge 40ringdips
50kneestoelbows 20handstandpushups
50handstandpushups 10pistols(eachlegrep)
50situps 20handstandpushups
50ringdips 40ringdips
50squats 60pushups
50pushups Run1mile
(Source:NSC)

page11of23
 Metcons,ringsrequired
Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar.
Ladderfor45minutes: 100burpees
Pullupsby1 100handstandpushups
Ringdipsby2 100pullups
Pushupsby3 100ringdips
Situpsby3 100ringrows
(Source:TSQ) 100pushups
100windshieldwipers
100situps
100kneestoelbows
100flutterkicks
(Source:TSQ)

page12of23
 Metcons,jumproperequired
Metabolicconditioningworkoutsthatrequireajumpropealongwithringsand/ora
pullupbar.
Ash IvantheTerrible
3rounds,90secondsperstationof: 90secondsofjumpingrope
burpees 50lunges
pushups 50pushups
box/benchjumps 50situps
pullups 90secondsofjumpingrope
DoubleUnders 40lunges
squats 40pushups
(Source:BenEricson) 40situps
90secondsofjumpingrope
30lunges
30pushups
30situps
90secondsofjumpingrope
20lunges
20pushups
20situps
90secondsofjumpingrope
10lunges
10pushups
10situps
(Source:IanCarver)
5roundsof: BadSnake
50squats 100ropejumps
100ropejumps 21kneestoelbows
50Pushups
15LPullups
100ropejumps
15kneestoelbows
35Pushups
12LPullups
100ropejumps
12kneestoelbows
20Pushups
9LPullups
(Source:IanCarver)
Balboa 50situps
4roundsof: 50doubleunders
100jumpropes 50situps
Run400meters 50walkinglunges
10Bodyblasters(burpeepullupkneesto 50situps
elbows) 50burpees
(Source:ChadMcBroom) 50situps
503020repsof: 3roundsof:
doubleunders 50doubleunders
pushups 75squats
pullups

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
Taskpriorityworkouts:
Yasso800's
Complete10x800msprints,tryingto
maintainthesametimeforeach.Inbetween
eachinterval,joglightlyforthesame
amountoftimeittookyoutorunthe
interval.
Tosh
3roundsof:200m+400m+600m
Aftereachinterval,restthesameduration
ittookyoutorunthelastinterval.
10x100mwith90secondrecoveries
6x400mwith120secondrecoveries.Don't
deviatemorethan3secondsontimes.
2x1000mwith120secondrecoveries.
3roundsof:100m+200m+400m
Aftereachinterval,restthesameduration 30secon,10off,30secon,5off,30sec
ittookyoutorunthelastinterval.
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.
Timepriorityworkouts:
3roundsof:(20secon/60secoff,20sec
on/50secoff,20secon/40secoff,20sec
on/30secoff,20secon/20secoff,20sec
on/10secoff)
4x5:00on,3:00off
TwoMinuteLactateFlood
120:60x6or2minon1minuteoffx6
OneMinuteHell
1minon,1minoff,1minon,50secoff,1
minon,40secoff,1minon,30secoff,1
minon20secoff,1minon,10secoff,
thengobackuptheladder...1minon,20
secoff,untilyoufinishwith1minon,50
secoff,1minon.
3roundsof:30secon,30off,30secon25
off30secon20off,30secon,15off,
on,rest2:00.
page15of23
 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
LactateShuttle
5:00on,2:30off,6:00on,3:00off,7:00
2x1000mwith2:00rests
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