1. 2 minute max push ups
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats
2. Run 5 minutes
turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.
3. Five rounds of:
Lunge 20 steps
20 squats
10 pushups
4. 10x 100meter run/sprint
Rest 1 minute between efforts
5. 10 rounds of?:
10 burpees
10 situps
6. Do 25 squats
5 pushup
20 squat
10 push up
15 squat
15 pushup
10 squat
20 pushup
5 squat
10 push up
7. Run 1 mile
100 situps
100 supermans
Run 1 mile
8. Tabata (20 seconds of work 10 seconds of rest 8x)?
Tabata squat
Tabata pushup
Tabata situp
Tabata press anything over head (even just your arms)
9. Five rounds:
?50 step ups or box jumps /10 burpees
10. Run 20 minutes stop every 2 minutes and do :
10 squats
10 pushups
11. 10 rounds
30 second squat jump : 30 second rest
12: How many rounds in 20 minutes:
5 pushups
10 sit ups
15 squats
13. Tabata squats?(20 second of work and 10 seconds of a squat hold at bottom)
Run 1 mile
14. How many rounds in 10 minutes:
3 Burpees
4 pushups
5 squats
15. 40-30-20-10 reps of:
walking lunges
pushups
16. 10 rounds for time of:
100 meter sprint
10 burpees
17. 4 rounds for time of:
1/2 mile run
50 squats
18. 10 rounds:
10 push-ups
10 sit ups
10 squats
19. 200 air squats for time.
20. 5 rounds for time
Run 200m
10 squats
10 push ups
21. 3 rounds for time
Sprint 200m
25 push ups
22. 3 rounds for time
Handstand push ups
200m run
23. 20 rounds for time:
5 push ups
5 squats
5 sit ups
24. Walk 100 meters on your hands, even if it is 2 meters at a time.
25. Run 1 mile for time.
26. Do 10 burpees take 10 breathes, ( you can breath all you want?while you do the burpees)
Do 9 and take 9 breaths
Do 8 and take 8 breaths
etc…down to 1.
27. 8 rounds for time:
Handstand 30 seconds
10 squats?
28. Tabata squats.
29. 5 X 400M sprints.
30. 10 X 100M dash.
31. 25 pressing snatch balances each arm. No weight.
32. Run 1 mile
lunging 30 steps every 1 minute.
33. 4 rounds for time:
25 jumping squats
25 sit ups
34. 4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups
35. 10 air squats
every 1 minute of your 1 mile run.
36. 100 burpees for time.
37. 100 push ups for time.
38. 10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups
39. 3 rounds for time:
50 sit-ups
400 meter run or sprint or walk
40. 10 rounds for time:
10 walking lunges
10 push-ups
41. 7 rounds for time:
7 squats
7 burpees51. Run 1 mile, plus 50 squats-for time.
42. 20 rounds for time:
5 squats
5 push-ups
5 sit ups
43. 50 air squats x 5.
Rest equal amounts between each set as it took to do each 50.
44. Run 1 mile and do 10 push-ups every 1 minute.
45. 8 rounds of:
Sprint 100m
30 squats
46. Tabata Push-ups.
47. 5 rounds
30 second handstand against a wall
followed by a 30 second static?hold at the bottom of the squat.
48. 100 air squats
3 min. rest
100 air squats.
49. Test yourself on a max set of push ups..
50. 50 burpees for time.
51. 3 rounds for time:
Run 200 meters
50 squats
52. 3 rounds for time of:
20 Air squats
20 Burpees
20 Push-Ups
Stud Bar Pullup Bars