<\/p>\n
<\/p>\n
<\/p>\n
Warmup<\/i><\/b><\/p>\n Then:<\/i><\/p>\n 1.<\/i><\/b><\/p>\n Sprint 100 meters<\/i><\/p>\n Rest 1 minute<\/i><\/p>\n Repeat 10 times<\/i><\/p>\n 2.<\/i><\/b><\/p>\n 100 Single Unders (Jump Rope)<\/i><\/p>\n 50 Squats<\/i><\/p>\n 5 rounds for time<\/i><\/p>\n 3.<\/i><\/b><\/p>\n AMRAP in 20 minutes:<\/i><\/p>\n -10 Burpees<\/i><\/p>\n -15 squats<\/i><\/p>\n -20 Knees-to-chin (laying down)<\/i><\/p>\n 4.<\/i><\/b><\/p>\n 10 Rounds of:<\/i><\/p>\n -10 Broad Jump Burpees<\/i><\/p>\n -10 Jumping Lunges<\/i><\/p>\n 5.<\/i><\/b><\/p>\n 10 rounds of<\/i><\/p>\n – 10 burpees<\/i><\/p>\n – 10 situps<\/i><\/p>\n <\/i>6.<\/i><\/b><\/p>\n 5 Rounds<\/i><\/p>\n -15m Bear Crawl<\/i><\/p>\n -20 Push-ups<\/i><\/p>\n -15m Crab Walk<\/i><\/p>\n -20 Jump Squats<\/i><\/p>\n -15m Broad Jump Burpees<\/i><\/p>\n -20 Mountain Climbers<\/i><\/p>\n 7.<\/i><\/b><\/p>\n 3 rounds for time<\/i><\/p>\n -Run 1\/2 mile<\/i><\/p>\n -50 squats<\/i><\/p>\n 8.<\/i><\/b><\/p>\n 10 Rounds for time<\/i><\/p>\n -10 push-ups<\/i><\/p>\n -10 sit ups<\/i><\/p>\n -10 squats<\/i><\/p>\n 9.<\/i><\/b><\/p>\n 200 squats for time<\/i><\/p>\n 10.<\/i><\/b><\/p>\n \u201cSusan\u201d<\/i><\/p>\n 5 rounds for time<\/i><\/p>\n – Run 200m<\/i><\/p>\n – 10 squats<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n 11.<\/i><\/b><\/p>\n 3 rounds for time<\/i><\/p>\n – Sprint 200m<\/i><\/p>\n – 25-push ups<\/i><\/p>\n 12.<\/i><\/b><\/p>\n Tabata Squats and Push-ups:<\/i><\/p>\n 20 seconds on 10 seconds rest, 8 rounds each.<\/i><\/p>\n Count your lowest score.<\/i><\/p>\n 13.<\/i><\/b><\/p>\n 20 rounds for time<\/i><\/p>\n – 5 push-ups<\/i><\/p>\n – 5 squats<\/i><\/p>\n – 5 sit ups<\/i><\/p>\n 14.<\/i><\/b><\/p>\n Invisible Fran:<\/i><\/p>\n 21-15-9 for time<\/i><\/p>\n -Squats<\/i><\/p>\n -Push-ups<\/i><\/p>\n <\/i>15.<\/i><\/b><\/p>\n 6 rounds for time<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n – 10 squats<\/i><\/p>\n – 10 sit ups<\/i><\/p>\n 16.<\/i><\/b><\/p>\n 5 rounds for time<\/i><\/p>\n – 100 Single unders Jump Rope<\/i><\/p>\n – 50 Squats<\/i><\/p>\n 17.<\/i><\/b><\/p>\n \u201cAnnie\u201d<\/i><\/p>\n Double-Unders (Jump Rope)<\/i><\/p>\n Sit-ups<\/i><\/p>\n 50-40-30-20-10 Rep Rounds for Time<\/i><\/p>\n 18.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – 3 vertical jumps<\/i><\/p>\n – 3 squats<\/i><\/p>\n – 3 long jumps<\/i><\/p>\n 19.<\/i><\/b><\/p>\n 100 Squats for Time<\/i><\/p>\n 20<\/i><\/b>.<\/i><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 Push-ups<\/i><\/p>\n – 10 Squats<\/i><\/p>\n – 10 Situps<\/i><\/p>\n 21<\/i><\/b>.<\/i><\/p>\n 10-9-8-7-6-5-4-3-2-1<\/i><\/p>\n – Burpees<\/i><\/p>\n – Sit ups.<\/i><\/p>\n 22.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – Run 400 meters (1:30-2:30 mins)<\/i><\/p>\n – 30 Squats<\/i><\/p>\n 23<\/i><\/b>.<\/i><\/p>\n 250 jumping jacks For Time<\/i><\/p>\n 24.<\/i><\/b><\/p>\n 5 Rounds \u2013 Count Squats<\/i><\/p>\n – Run 1 minute<\/i><\/p>\n – Squat for 1 minute<\/i><\/p>\n 25.<\/i><\/b><\/p>\n Run 1 mile and do 10 push-ups every 1 minute.<\/i><\/p>\n <\/i>26<\/i><\/b>.<\/i><\/p>\n Handstand practice, 25 tries at free handstands, then a 1 mile run<\/i><\/p>\n 27.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n – 10 squats<\/i><\/p>\n 28.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n – 100 jumping jacks<\/i><\/p>\n – 75 squats<\/i><\/p>\n – 50 push ups<\/i><\/p>\n – 25 burpees<\/i><\/p>\n 29.<\/i><\/b><\/p>\n 100 Push-ups for Time<\/i><\/p>\n 30.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – 10 vertical jumps<\/i><\/p>\n – run 400m<\/i><\/p>\n 31.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 Push-ups<\/i><\/p>\n – 100m Sprint<\/i><\/p>\n 32.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – Handstand 30 seconds<\/i><\/p>\n – 20 squats<\/i><\/p>\n 33.<\/i><\/b><\/p>\n 4 Rounds for Time<\/i><\/p>\n – 10 vertical jumps<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n – 10 sit ups<\/i><\/p>\n 34.<\/i><\/b><\/p>\n – 2 minute max push ups<\/i><\/p>\n – 1 minute break<\/i><\/p>\n – 2 minutes max sit ups<\/i><\/p>\n – 1 minute break<\/i><\/p>\n – 2 minute max squats<\/i><\/p>\n 35.<\/i><\/b><\/p>\n 5 Rounds For Time<\/i><\/p>\n – 20 Lunge steps<\/i><\/p>\n – 20 squats<\/i><\/p>\n – 10 pushups<\/i><\/p>\n 36.<\/i><\/b><\/p>\n 100 Burpees for Time<\/i><\/p>\n 37.<\/i><\/b><\/p>\n 7 Rounds for Time<\/i><\/p>\n – 7 Squats<\/i><\/p>\n – 7 Burpees<\/i><\/p>\n 38.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – Sprint 100m<\/i><\/p>\n – Walk 100m<\/i><\/p>\n 39.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – 50 sit-ups<\/i><\/p>\n – 400m run walk<\/i><\/p>\n 40.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 walking lunges<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n 41<\/i><\/b>.<\/i><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 burpees<\/i><\/p>\n – 100meter sprint<\/i><\/p>\n 42<\/i><\/b>.<\/i><\/p>\n 4 Rounds for Time<\/i><\/p>\n – Run 400m<\/i><\/p>\n – 50 squats<\/i><\/p>\n 43.<\/i><\/b><\/p>\n Run 1 mile and do 10 push-ups every 1 minute.<\/i><\/p>\n 44<\/i><\/b>.<\/i><\/p>\n 5 Rounds for Time<\/i><\/p>\n – Ten vertical jumps\u00a0 <\/span>jump as high as you can, land and do it again)<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n 45.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – 20 jumping jacks<\/i><\/p>\n – 20 burpees<\/i><\/p>\n – 20 squats<\/i><\/p>\n 46.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n -30 second handstand against a wall,<\/i><\/p>\n – followed by a 30 second static hold at the bottom of the squat<\/i><\/p>\n 47<\/i><\/b>.<\/i><\/p>\n Run 1 mile for time.<\/i><\/p>\n <\/i>48.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – Run 200m<\/i><\/p>\n – 50 squats<\/i><\/p>\n 49<\/i><\/b>.<\/i><\/p>\n 25 reps for time<\/i><\/p>\n – Handstand 10 seconds jack-knife to vertical jump<\/i><\/p>\n 50.<\/i><\/b><\/p>\n 50-40-30-20-10 Rep Rounds for Time<\/i><\/p>\n – Single unders (Jump Rope)<\/i><\/p>\n – Pushups<\/i><\/p>\n 51<\/i><\/b>.<\/i><\/p>\n AMRAP in 10 minutes<\/i><\/p>\n – 3 Burpees<\/i><\/p>\n – 4 pushups<\/i><\/p>\n – 5 squats<\/i><\/p>\n 52.<\/i><\/b><\/p>\n 10 rounds<\/i><\/p>\n – 30 second squat jump<\/i><\/p>\n – 30 second rest<\/i><\/p>\n 53.<\/i><\/b><\/p>\n 4 rounds for time<\/i><\/p>\n – 1\/2 mile run<\/i><\/p>\n – 50 squats<\/i><\/p>\n 54.<\/i><\/b><\/p>\n 3 Rounds For Time<\/i><\/p>\n – 20 tuck jumps<\/i><\/p>\n – 30 second handstands.<\/i><\/p>\n 55.<\/i><\/b><\/p>\n 8 Rounds for Time<\/i><\/p>\n – Sprint 100m<\/i><\/p>\n – 30 squats<\/i><\/p>\n 56.<\/i><\/b><\/p>\n Handstand practice, 25 tries at free handstands, then a 1 mile run<\/i><\/p>\n 57.<\/i><\/b><\/p>\n 20 Rounds for Time<\/i><\/p>\n – 5 squats<\/i><\/p>\n – 5 push-ups<\/i><\/p>\n – 5 sit ups<\/i><\/p>\n 58.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n Run 1 mile with 100 squats at midpoint<\/i><\/p>\n 59.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – 10 sit ups<\/i><\/p>\n – 10 burpees<\/i><\/p>\n 60.<\/i><\/b><\/p>\n Bottom to bottom tabata squats<\/i><\/p>\n 8 Rounds<\/i><\/p>\n 20 second of work and 10 seconds of a squat\u00a0 <\/span>hold<\/i><\/p>\n Run 1 mile<\/i><\/p>\n 61.<\/i><\/b><\/p>\n 10 Rounds<\/i><\/p>\n – Handstand hold, 30 seconds,<\/i><\/p>\n – Squat hold 30 seconds<\/i><\/p>\n 62<\/i><\/b>.<\/i><\/p>\n 4 Rounds for Time<\/i><\/p>\n – 20 sit ups<\/i><\/p>\n – 20 push-ups<\/i><\/p>\n – 400m Run<\/i><\/p>\n 63.<\/i><\/b><\/p>\n 100 squats<\/i><\/p>\n 3 min. rest<\/i><\/p>\n 100 squats<\/i><\/p>\n 64<\/i><\/b>.<\/i><\/p>\n 3 Rounds for Time<\/i><\/p>\n – Run 200m<\/i><\/p>\n – 50 squats<\/i><\/p>\n 65<\/i><\/b>.<\/i><\/p>\n 5 Rounds for Time<\/i><\/p>\n – With eyes closed do 10 squats, open eyes..<\/i><\/p>\n – Do 10 push ups eyes closed<\/i><\/p>\n 66.<\/i><\/b><\/p>\n 10 Rounds for Time<\/i><\/p>\n – Run 100m<\/i><\/p>\n – 20 squats<\/i><\/p>\n 67.<\/i><\/b><\/p>\n Test yourself on a max set of push ups, tight body chest to the floor, full extension!<\/i><\/p>\n 68.<\/i><\/b><\/p>\n Tabata Tuck jumps and Sit-ups:<\/i><\/p>\n 20 seconds on 10 seconds rest, 8 rounds each.<\/i><\/p>\n Count your lowest score.<\/i><\/p>\n 69.<\/i><\/b><\/p>\n Run 1 mile, stopping every minute to do 20 squats.<\/i><\/p>\n <\/i>70.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – 20 Squats<\/i><\/p>\n – 20 Burpees<\/i><\/p>\n – 20 Push-Ups<\/i><\/p>\n 71.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n – 25 squats<\/i><\/p>\n – 5 push-ups<\/i><\/p>\n – 20 squat<\/i><\/p>\n – 10 push-ups<\/i><\/p>\n – 15 squat<\/i><\/p>\n – 15 push-ups<\/i><\/p>\n – 10 squat<\/i><\/p>\n – 20 push-ups<\/i><\/p>\n – 5 squat<\/i><\/p>\n – 25 push-ups<\/i><\/p>\n 72.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – 50 Step-ups or Box Jumps<\/i><\/p>\n – 10 Burpees<\/i><\/p>\n 73.<\/i><\/b><\/p>\n Tabata Squats with eyes closed:<\/i><\/p>\n 20 seconds on 10 seconds rest, 8 rounds.<\/i><\/p>\n Count your lowest score.<\/i><\/p>\n 74.<\/i><\/b><\/p>\n 4 Rounds for Time<\/i><\/p>\n – 50 squats<\/i><\/p>\n Rest for 2 minutes between rounds.<\/i><\/p>\n 75.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – 20 Lunge Steps<\/i><\/p>\n – 20 Squats<\/i><\/p>\n – 10 Push-ups<\/i><\/p>\n 76<\/i><\/b>.<\/i><\/p>\n 40-30-20-10<\/i><\/p>\n – Walking lunges<\/i><\/p>\n – Push-ups<\/i><\/p>\n 77<\/i><\/b>.<\/i><\/p>\n Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups<\/i><\/p>\n 78<\/i><\/b>.<\/i><\/p>\n Run 5 minutes turn around and go back in less than 5 minutes<\/i><\/p>\n 21-15-9<\/i><\/p>\n – Vertical jumps (As High as Possible)<\/i><\/p>\n – Pushups<\/i><\/p>\n Repeat the run\u20265 min out less than 5 back.<\/i><\/p>\n 79<\/i><\/b>.<\/i><\/p>\n Tabata Tuck jumps and Sit-ups:<\/i><\/p>\n 20 seconds on 10 seconds rest, 8 rounds each.<\/i><\/p>\n Count your lowest score.<\/i><\/p>\n 80.<\/i><\/b><\/p>\n 1 Round for Time<\/i><\/p>\n – 100 Push-ups<\/i><\/p>\n – 100 Sit-ups<\/i><\/p>\n – 100 Squats<\/i><\/p>\n 81.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – 30 Push-ups<\/i><\/p>\n – 40 Sit-ups<\/i><\/p>\n – 50 Squats<\/i><\/p>\n 82.<\/i><\/b><\/p>\n Max Rounds in 20 minutes<\/i><\/p>\n – 5 Pushups<\/i><\/p>\n – 10 Situps<\/i><\/p>\n – 15 Squats<\/i><\/p>\n 83.<\/i><\/b><\/p>\n 21-15-9 Rep Rounds for Time<\/i><\/p>\n – Lunges (each leg)<\/i><\/p>\n – Handstand Push-ups<\/i><\/p>\n 84.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – Run 400 meters (or any sprint distance \u2013 1:30-2:30 min long)<\/i><\/p>\n – 50 squats<\/i><\/p>\n – 25 pushups<\/i><\/p>\n 85.<\/i><\/b><\/p>\n 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time<\/i><\/p>\n – Burpees<\/i><\/p>\n – Pushups<\/i><\/p>\n – Situps<\/i><\/p>\n 86.<\/i><\/b><\/p>\n 5 Rounds for Time<\/i><\/p>\n – Run 400 meters (1:30-2:30 mins)<\/i><\/p>\n – 30 Squats<\/i><\/p>\n <\/i>87.<\/i><\/b><\/p>\n 3 Rounds for Time<\/i><\/p>\n – Run 800 meters (Run about 5 mins)<\/i><\/p>\n – 50 Squats<\/i><\/p>\n – 50 Sit-ups<\/i><\/p>\n 88.<\/i><\/b><\/p>\n 1 Round for Time<\/i><\/p>\n – Run 1 mile<\/i><\/p>\n – 100 Push-ups<\/i><\/p>\n – 200 Squats<\/i><\/p>\n – Run 1 mile<\/i><\/p>\n 89.<\/i><\/b><\/p>\n 21-15-9 Rep Rounds for Time<\/i><\/p>\n – Handstand Push-ups<\/i><\/p>\n – Chair Dips<\/i><\/p>\n – Push-Ups<\/i><\/p>\n 90.<\/i><\/b><\/p>\n 1 Round for Time<\/i><\/p>\n – 21 Pushups<\/i><\/p>\n – 42 Squats<\/i><\/p>\n – 15 Pushups<\/i><\/p>\n – 30 Squats<\/i><\/p>\n – 9 Pushups<\/i><\/p>\n -18 Squats<\/i><\/p>\n 91.<\/i><\/b><\/p>\n 2 Rounds for Time<\/i><\/p>\n – 20 Double-Unders<\/i><\/p>\n – 30 Walking Lunges<\/i><\/p>\n – 40 Push-ups<\/i><\/p>\n – 30 Squats<\/i><\/p>\n – 20 Sit Ups<\/i><\/p>\n – 10 Box Burpees<\/i><\/p>\n 92.<\/i><\/b><\/p>\n 1 Round for Time<\/i><\/p>\n – Run 400 meters<\/i><\/p>\n – 50 Squats<\/i><\/p>\n – Run 400 meters<\/i><\/p>\n – 50 Push-ups<\/i><\/p>\n – Run 400 meters<\/i><\/p>\n – 50 Sit-ups<\/i><\/p>\n – Run 400 meters<\/i><\/p>\n 93.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n – 50 Walking Lunges (each leg)<\/i><\/p>\n – 800 M run<\/i><\/p>\n – 50 Walking Lunges<\/i><\/p>\n 94.<\/i><\/b><\/p>\n 5 Rounds<\/i><\/p>\n – Shuttle run (aka Suicide\u2019s) \u2013 20-50 meters<\/i><\/p>\n – 10 Burpees<\/i><\/p>\n 95.<\/i><\/b><\/p>\n 50-35-15<\/i><\/p>\n – Leg lifts<\/i><\/p>\n – Pushups<\/i><\/p>\n – Situps<\/i><\/p>\n 96.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n – 30 HSPU<\/i><\/p>\n – 40 Jump squats<\/i><\/p>\n – 50 Situps<\/i><\/p>\n – 60 Squats<\/i><\/p>\n – 70 Double unders<\/i><\/p>\n 97.<\/i><\/b><\/p>\n 20 min AMRAP<\/i><\/p>\n – 10 Bench dips<\/i><\/p>\n – 10 Box jumps<\/i><\/p>\n – 10 Lunges (each leg)<\/i><\/p>\n 98.<\/i><\/b><\/p>\n For Time<\/i><\/p>\n – 60 Pushups\/30 HSPU<\/i><\/p>\n – Run 400 m<\/i><\/p>\n – 40 Pushups\/20 HSPU<\/i><\/p>\n – Run 800 m<\/i><\/p>\n – 20 Pushups\/10 HSPU<\/i><\/p>\n – Run 1 mile<\/i><\/p>\n 99.<\/i><\/b><\/p>\n 10 minute Run<\/i><\/p>\n For Time<\/i><\/p>\n – 100 Push-ups<\/i><\/p>\n – 200 Sit-ups<\/i><\/p>\n – 300 Squats<\/i><\/p>\n 5 minute Run<\/i><\/p>\n 100.<\/i><\/b><\/p>\n Jail House Walk<\/i><\/p>\n Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:<\/i><\/p>\n For Time<\/i><\/p>\n 10-9-8-7-6-5-4-3-2-1 Burpees<\/i><\/p>\n With a Walk across the room and back between each set<\/i><\/p>\n","protected":false},"excerpt":{"rendered":" keep it real during the holidays download our tips here. bodyweight \/ travel WODs Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter\u2019s Bow…<\/p>\n","protected":false},"author":1,"featured_media":3873,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[64,148,13],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3872"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=3872"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3872\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/3873"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=3872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=3872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=3872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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