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Sprint 100 meters Rest 1 minute Repeat 10 times
100 Single Unders (Jump Rope) 50 Squats
5 rounds for time
AMRAP in 20 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin (laying down)
10 Rounds of:
-10 Broad Jump Burpees -10 Jumping Lunges
10 rounds of – 10 burpees – 10 sit-ups
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Jump Squats
-15m Broad Jump Burpees -20 Mountain Climbers
3 rounds for time -Run 1/2 mile -50 squats
10 Rounds for time -10 push-ups
-10 sit ups
-10 squats
200 squats for time
“Susan”
5 rounds for time – Run 200m
– 10 squats
– 10 push-ups
3 rounds for time – Sprint 200m
– 25-push ups
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
20 rounds for time – 5 push-ups
– 5 squats
– 5 sit ups
Invisible Fran: 21-15-9 for time -Squats -Push-ups
6 rounds for time – 10 push-ups
– 10 squats
– 10 sit ups
5 rounds for time
– 100 Single unders Jump Rope – 50 Squats
“Annie”
Double-Unders (Jump Rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
5 Rounds for Time – 3 vertical jumps – 3 squats
– 3 long jumps
100 Squats for Time
10 Rounds for Time – 10 Push-ups
– 10 Squats
– 10 Situps
10-9-8-7-6-5-4-3-2-1 – Burpees
– Sit ups.
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins) – 30 Squats
250 jumping jacks For Time
5 Rounds – Count Squats – Run 1 minute
– Squat for 1 minute
Run 1 mile and do 10 push-ups every 1 minute.
Handstand practice, 25 tries at free handstands, then a 1 mile run
10 Rounds for Time – 10 push-ups
– 10 squats
For Time
– 100 jumping jacks – 75 squats
– 50 push ups
– 25 burpees
100 Push-ups for Time
5 Rounds for Time – 10 vertical jumps – run 400m
10 Rounds for Time
– 10 Push-ups – 100m Sprint
5 Rounds for Time
– Handstand 30 seconds – 20 squats
4 Rounds for Time – 10 vertical jumps – 10 push-ups
– 10 sit ups
– 2 minute max push ups – 1 minute break
– 2 minutes max sit ups – 1 minute break
– 2 minute max squats
5 Rounds For Time – 20 Lunge steps
– 20 squats
– 10 pushups
100 Burpees for Time
7 Rounds for Time – 7 Squats
– 7 Burpees
10 Rounds for Time – Sprint 100m
– Walk 100m
3 Rounds for Time – 50 sit-ups
– 400m run walk
10 Rounds for Time
– 10 walking lunges – 10 push-ups
10 Rounds for Time
– 10 walking lunges – 10 push-ups
4 Rounds for Time – Run 400m
– 50 squats
Run 1 mile and do 10 push-ups every 1 minute.
5 Rounds for Time
– Ten vertical jumps jump as high as you can, land and do it again) – 10 push-ups
3 Rounds for Time – 20 jumping jacks – 20 burpees
– 20 squats
5 Rounds for Time
-30 second handstand against a wall,
– followed by a 30 second static hold at the bottom of the squat
Run 1 mile for time.
3 Rounds for Time – Run 200m
– 50 squats
25 reps for time
– Handstand 10 seconds jack-knife to vertical jump
50-40-30-20-10 Rep Rounds for Time – Single unders (Jump Rope)
– Pushups
AMRAP in 10 minutes – 3 Burpees
– 4 pushups
– 5 squats
10 rounds
– 30 second squat jump – 30 second rest
4 rounds for time – 1/2 mile run
– 50 squats
3 Rounds For Time
– 20 tuck jumps
– 30 second handstands.
8 Rounds for Time – Sprint 100m
– 30 squats
Handstand practice, 25 tries at free handstands, then a 1 mile run
20 Rounds for Time – 5 squats
– 5 push-ups
– 5 sit ups
For Time
Run 1 mile with 100 squats at midpoint
10 Rounds for Time – 10 sit ups
– 10 burpees
Bottom to bottom tabata squats
8 Rounds
20 second of work and 10 seconds of a squat hold Run 1 mile
10 Rounds
– Handstand hold, 30 seconds, – Squat hold 30 seconds
4 Rounds for Time – 20 sit ups
– 20 push-ups
– 400m Run
100 squats 3 min. rest 100 squats
3 Rounds for Time – Run 200m
– 50 squats
5 Rounds for Time
– With eyes closed do 10 squats, open eyes.. – Do 10 push ups eyes closed
10 Rounds for Time – Run 100m
– 20 squats
Test yourself on a max set of push ups, tight body chest to the floor, full extension!
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Run 1 mile, stopping every minute to do 20 squats.
3 Rounds for Time – 20 Squats
– 20 Burpees
– 20 Push-Ups
For Time
– 25 squats
– 5 push-ups – 20 squat
– 10 push-ups – 15 squat
– 15 push-ups – 10 squat
– 20 push-ups – 5 squat
– 25 push-ups
5 Rounds for Time
– 50 Step-ups or Box Jumps – 10 Burpees
Tabata Squats with eyes closed:
20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
4 Rounds for Time
– 50 squats
Rest for 2 minutes between rounds.
5 Rounds for Time – 20 Lunge Steps
– 20 Squats
– 10 Push-ups
40-30-20-10
– Walking lunges – Push-ups
Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
Run 5 minutes turn around and go back in less than 5 minutes 21-15-9
– Vertical jumps (As High as Possible)
– Pushups
Repeat the run…5 min out less than 5 back.
Tabata Tuck jumps and Sit-ups:
20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
1 Round for Time – 100 Push-ups
– 100 Sit-ups
– 100 Squats
5 Rounds for Time – 30 Push-ups
– 40 Sit-ups
– 50 Squats
Max Rounds in 20 minutes – 5 Pushups
– 10 Situps
– 15 Squats
21-15-9 Rep Rounds for Time – Lunges (each leg)
– Handstand Push-ups
3 Rounds for Time
– Run 400 meters (or any sprint distance – 1:30-2:30 min long) – 50 squats
– 25 pushups
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time – Burpees
– Pushups
– Situps
5 Rounds for Time
– Run 400 meters (1:30-2:30 mins) – 30 Squats
3 Rounds for Time
– Run 800 meters (Run about 5 mins) – 50 Squats
– 50 Sit-ups
1 Round for Time – Run 1 mile
– 100 Push-ups
– 200 Squats
– Run 1 mile
21-15-9 Rep Rounds for Time – Handstand Push-ups
– Chair Dips
– Push-Ups
1 Round for Time – 21 Pushups
– 42 Squats
– 15 Pushups – 30 Squats
– 9 Pushups -18 Squats
2 Rounds for Time
– 20 Double-Unders – 30 Walking Lunges – 40 Push-ups
– 30 Squats
– 20 Sit Ups
– 10 Box Burpees
1 Round for Time – Run 400 meters – 50 Squats
– Run 400 meters – 50 Push-ups
– Run 400 meters – 50 Sit-ups
– Run 400 meters
For Time
– 50 Walking Lunges (each leg) – 800 M run
– 50 Walking Lunges
5 Rounds
– Shuttle run (aka Suicide’s) – 20-50 meters – 10 Burpees
50-35-15 – Leg lifts – Pushups – Situps
For Time
– 30 HSPU
– 40 Jump squats
– 50 Situps
– 60 Squats
– 70 Double unders
20 min AMRAP
– 10 Bench dips
– 10 Box jumps
– 10 Lunges (each leg)
For Time
– 60 Pushups/30 HSPU – Run 400 m
– 40 Pushups/20 HSPU – Run 800 m
– 20 Pushups/10 HSPU – Run 1 mile
10 minute Run For Time
– 100 Push-ups – 200 Sit-ups
– 300 Squats 5 minute Run
Jail House Walk
Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set