Here are 10 workouts you can do no matter where you are and even if you don’t have access to a gym. We hope you keep training!
WOD 1
Set a treadmill to the highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for the next 3 minutes, very challenging for the next 3 minutes. Hard as hell for 1 minute.
15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.
WOD 2
Set clock for 14-20 minutes depending on ability level.
On the ODD minutes (1, 3, 5, etc.) complete:
10 Dumbbell Thrusters with a challenging weight - you must complete all 10 in the minute.
On the EVEN minutes( 2, 4, 6 etc.) complete:
20 Double-Unders or, 20-40 Jump Rope Spins - you must complete all the reps in the minute.
WOD 3
TABATA TRIPLET
4 ROUNDS
20 Sec. of Air Squats
10 Sec. of Rest
4 ROUNDS
20 Sec. of DB Push Ups with 25# Dumbbell
(pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell)
10 Sec. of Rest
4 ROUNDS
20 Sec. Hollow Rock Hold
10 Sec. of Rest
WOD 4
BURPEE BURNER
For 10 Minutes
Perform 6 Burpees every 30 seconds
Immediately after
Run 1 Mile
WOD 5
200 Meter Run then 12 Burpees
200 Meter Run then 24 Jumping Air Squats
200 Meter Run then 36 Sit Ups
200 Meter run then 48 Push-Ups
8 Rounds
30 Second Plank
12 Air Squats
WOD 6
8 Rounds
8 Sit Ups or even Weighted Sit Ups if you want (hold a weight on your chest)
8 Push-Ups
8 Lunges per leg
WOD 7
Continue for as long as possible:
From Minutes 0-3: do 2 rounds 10 Push-Ups & 10 Jumping Squats
From Minutes 3-6: do 2 rounds 12 Push-Ups & 12 Jumping Squats
From Minutes 6-9: do 2 rounds: 14 Push-Ups & 14 Jumping Squats
Continue to add 2 reps until you cannot complete the 2 rounds in the 3 minutes.
WOD 8
As Many Rounds as Possible in 10 minutes (AMRAP 10)
15 Lunges
10 Push-Ups
15 Lunges
20 Sit-Ups
WOD 9
As Many Rounds as Possible in 4 minutes (AMRAP 4)
25 Jumping Jacks
3 Burpees
then after 4 minutes do:
As Many Rounds as Possible in 4 minutes (AMRAP 4)
10 Sit-Ups
5 Push-Ups