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Gear-less WOD’s

17
Sep

Gear-less WOD’s

So you’re at home and can’t make it to the gym. Sad face. You don’t have any equipment lying around the house because you haven’t yet seen the value in having a pull-up bar to grease the groove. Sadder face.

Fear not, for I got your back. Here are some workouts you can do with no gear or even furniture.

Standard warm-up:

10 six-point burpees (hands to floor, kick out to push-up plank, chest to ground, back to plank, feet back under hips, jump & clap)
10 front-back leg swings
10 side-side leg swings
10 air squats
10 arm circles, forward & backward, each side
10 trunk twists
10 sec Samson stretch (deep lunge with arms outstretched to ceiling, fingers interlaced, palms out), each side
10 side lunges, alternating sides
10 bodyweight good mornings (hands on hips)
10 sec quad stretch (grab ankle, pull to butt), each side
10 air squats

Strength work
5 min duration
Max pistols on each leg

Set ends when other foot touches ground

Scale: split squat

Max rep headstand push-ups

Scale: push-ups

Max hollow rocks in 5 min
Tabata push-ups for total reps
Tabata V-ups for total reps

Scale: sit-ups

Max L-sit hold, total time in 5 min

Scale: tuck sit

Max push-ups with isometric holds in 5 min

Start from top of push-up plank position

Lower 2”, hold for 5 sec, repeat until 2” from floor

Hold at 2” from floor for 5 sec

Raise 2”, hold for 5 sec, repeat until locked out

10+ min duration

Mix and match from 5 min group

Conditioning work

5 min duration

For total distance/time:

Run max distance in 2 min

Run back for time

Tabata squats for total reps

Tabata squats for Tabata score

Score = lowest # of reps in any interval

Max burpees in 5 min

Max squat tuck jumps in 5 min

10 min duration

For total distance/time:

Run max distance in 5 min

Run back for time

For total reps:

Tabata squats

Tabata push-ups

“Half burpindy”

MRI 10:

5 burpees

10 push-ups

15 air squats

15 min duration

“Brenton” (no vest)

5 rounds:

100 ft bear crawl

100 ft broad jump

3 burpees every 5 broad jumps

“Griff”

2 rounds:

Run 800m forwards

Run 400m backwards

20+ min duration

“Burpindy”

MRI 20:

5 burpees

10 push-ups

15 air squats

“Hell’s quarter mile”

For time:

100m walking lunge

100m backwards bear crawl

100m burpee broad jump

100m bear crawl

“Animal”

For time:

50m bear crawl

50m crab walk

50m burpee broad jump

50m backwards bear crawl

50m walking lunge

50m inchworm

50m broad jump

50m straddle gallop

“Burpangie”

For time:

100 burpees

100 push-ups

100 sit-ups

100 air squats

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