@Home WODs

TABATA

Tabata is 20 seconds of movement followed by 10 seconds of rest for 8 rounds

  • Tuck Jumps, Sit-ups
  • Push-ups
  • Squats
  • Squats and Push-ups
  • Plank
  • V-ups

 

FOR TIME

  • 100 Air squats
  • 200 Air squats
  • 50 Burpees
  • 100 Burpees
  • 100 Pushups
  • Run 1 mile
  • Run 1 mile + 50 squats
  • 250 Jumping Jacks
  • Squats and Push-ups
  • 100 Jumping Jacks, 75 Air Squats, 50 Push-ups, 25 Burpees

 

ROUNDS

  • 3 Rounds: Run 1/2 mile 50 Air Squats
  • 10 Rounds: 10 Push-ups, 10 Sit-ups, 10 Squats
  • 5 Rounds: “Susan” - Run 200m, 10 Squats, 10 Push-ups
  • 3 Rounds: Sprint 200m, 25 Push-ups
  • 3 Rounds: 10 Handstand Push-ups, 200m Run
  • 20 Rounds: 5 Push-ups, 5 Squats, 5 Sit-ups
  • 6 Rounds:10 Push-ups, 10 Air Squats, 10 Sit-ups
  • 5 Rounds: 3 Vertical Jumps, 3 Squats, 3 Long Jumps
  • 8 Rounds: Handstand 30 seconds. 10 Squats
  • 10 Rounds: 10 Push-ups, Sprint 100m
  • 5 Rounds: Handstand 30 seconds, 20 Air Squats
  • 4 Rounds: 10 Vertical Jumps, 10 Push-ups, 10 Sit-ups
  • 5 Rounds: 10 Vertical Jumps, Run 400m
  • 5 Rounds: Handstand 1 minute, hold bottom of the squat for 1 minute
  • 10 Rounds: Sprint 100m, Walk 100m
  • 3 Rounds: 50 Sit-ups, 400m Run or Sprint or Walk
  • 10 Rounds: 10 Walking Lunges, 10 Push-ups
  • 4 Rounds: 5 Handstand Push-ups, 400m Run
  • 10 Rounds: 10 Burpees, 100m Sprint
  • 4 Rounds: “L” sit off the floor. 10 rounds of 10 seconds (if you canʼt do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead)
  • 7 Rounds: 7 Squats, 7 Burpee
  • 5 Rounds: Burpee to the Push-up position, 10 Push-ups, Burpee out
  • 10 Rounds: 5 push ups with a 30 second plank (a hold at the top of the push up, arms extended and body tight like a plank) at the end of each 5 reps
  • 8 Rounds: Sprint 100m, 30 Squats
  • 10 Rounds: 10 Sit-ups and 10 Burpees
  • 10 Rounds: Handstand, hold 30 seconds, Air Squat, hold 30 seconds at the bottom
  • 5 Rounds: Run 1 minute, Squat 1 minute
  • 10 Rounds: Sprint 50m, 10 Push-ups
  • 4 Rounds: 50 Air Squats, rest for 2 minutes between rounds
  • 3 Rounds: 400m Run/Sprint, 30 Air Squats
  • 3 Rounds: 20 Jumping Jacks, 20 Burpees, 20 Air Squats
  • 3 Rounds: Run 400m, 30 Air Squats, Hand Stand, hold 30 seconds
  • 3 Rounds: Run 200m, 50 Air Squats

 

….AND MORE OPTIONS

  • Walk 100m on your Hands, even if it is 2m at a time
  • 10-9-8-7-6-5-4-3-2-1 Sets
  • Sit-ups, 100m Sprint between each set
  • Invisible Fran 21-15-9
  • Spend a total of 5 minutes
  • Handstand or Headstand. If you are using the Headstand, do not stay over a minute at a time.
  • Air Squats: Do one Air Squat and take one breath, (you can breath all you want while you do the Squat or Squats), then do 2 Squats and take 2 breaths, etc. up to 10, and then come back down to one
  • 5 x 400m sprints
  • 10 x 100m sprints
  • Run 1 mile, Lunging 30 steps every 1 minute
  • 4 x 25 Jumping Squats
  • Run 1 mile, performing 10 Air Squats every minute
  • Spend a total of 3 minutes in a handstand
  • 10-9-8-7-6-5-4-3-2-1
  • Run 400m, 50 Air Squats
  • Run 1 mile with 100 Air Squats at midpoint, for time.
  • 50 Air Squats x 5.  Rest equal amounts as it took to do each 50.
  • Run 1 mile and do 10 Push-ups every 1 minute
  • 10 x 50m Sprint
  • Run 1 mile, stopping every minute to do 20 Air Squats