100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Run 400 meters (or any sprint distance 1:30-2:30 min long)
50 Squats
25 Pushups
3 Rounds for Time
Run 1000 meters (about 3-5 minutes)
100 Squats
50 Pushups
1 Round for Time
Squats for time (pick a number between 100-500)
1 Round for Time
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
5 Handstand Push-ups
10 Pistols
Max Rounds in 20 minutes
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
Burpees (50-150 – pick a number and go for it!)
1 Round for Time
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
Walking Lunges – pick a distance (100-400 meters)
1 Round for Time
10 Turkish Get-ups (1 or 3-gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 Handstand Push-ups
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
10 Shuffle runs (20-50 meters)
10 Burpees
5 Rounds
50-35-15 Leg lifts
50-35-15 Pushups
50-35-15 Situps
30 Handstand Push-ups
40 Jump Squats
50 Sit-ups
60 Squats
70 Double-unders
10 Bench dips
10 Box jumps
10 Lunges (each leg)
AMRAP in 20 minutes
10 Burpees
10 Leg lifts
12 Rounds for Time
Sprint 100 meters
Rest 1 minute
Repeat 10 times
60 Push-ups / 30 Handstand Push-ups
Run 400 meters
40 Push-ups / 20 Handstand Push-ups
Run 800 meters
20 Push-ups / 10 Handstand Push-ups
Run 1 mile
100 Single unders
50 Squats
5 rounds for Time
Run 800 meters
50 Air Squats
Rounds for Time
10 Pushups
10 Sit-ups
10 Squats
10 Rounds for Time
200 Air Squats
For Time
Run 200 meters
10 Squats
10 Push-ups
5 Rounds for Time
Run 200 meters
25 Pushups
3 Rounds for Time
10 Handstand Pushups
Run 200 meters
3 Rounds for Time
5 Pushups
5 Squats
5 Situps
20 Rounds for Time
Sit-ups
100-meter sprint between each set
10-9-8-7-6-5-4-3-2-1 sets
Air Squats
Pushups
21-15-9 Rep Rounds for Time
Handstand hold
5 minutes total
Run 1 mile
For Time
10 Pushups
10 Air Squats
10 Situps
6 Rounds for Time
3 Tuck Jumps
3 Squats
3 Broad Jumps
5 Rounds for Time
Handstand 30 seconds
10 Squats
8 Rounds for Time
10 Pushups
Run 100 meters
10 Rounds for Time
Run 1 mile
Lunging 30 steps every minute
Handstand 30 seconds
20 Air Squats
5 Rounds for Time
250 Air Squats
For Time
10 Tuck Jumps
10 Pushups
10 Situps
4 Rounds for Time
10 Tuck Jumps
10 Pushups
10 Situps
4 Rounds for Time
10 Pushups
10 Squats
10 Tuck Jumps
10 Rounds for Time
Handstand 1-minute hold
Bottom of the squat 1 minute
5 Rounds for Time
Sprint 100 meters
Walk 100 meters
10 Rounds for Time
100 Pushups
For Time
Burpees
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
50 Situps
Run 400 meters
3 Rounds
10 Walking Lunges
10 Pushups
10 Rounds for Time
10 Walking Lunges
10 Pushups
10 Rounds for Time
Run 400 meters
50 Air Squats
4 Rounds for Time
10 Pushups
10 Squats
10 Rounds for Time
Tabata Squats: 20 seconds on, 10 seconds rest
8 rounds
Run 800 meters
100 Air Squats
Run 800 meters
For Time
7 Air Squats
7 Burpees
7 Rounds for Time
50 Air Squats
Rest the amount of time it took to complete 50
Run 1 mile
10 Pushups every minute
Run 100 meters
30 Air Squats
8 Rounds for Time
10 Situps
10 Burpees
10 Rounds for Time
250 Jumping Jacks
For Time
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
For Time
Run 1 minute
Squat 1 minute
5 Rounds for Time
10 Air Squats
10 Pushups
10 Situps
3 Rounds for Time
50 Air Squats
Rest 2 minutes between rounds
50 Alternating Turkish Getups
For Time
20 Jumping Jacks
20 Burpees
20 Air Squats
3 Rounds for Time
Run 100 meters
20 Air Squats
10 Rounds for Time
100 Push-ups
100 Sit-ups
100 Squats
For Time
30 Push-ups
40 Sit-ups
50 Squats
3 Rounds for Time
5 Pushups
10 Situps
15 Squats
AMRAP in 20 minutes
Walking Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Run 400 meters
50 Squats
25 Pushups
3 Rounds for Time
Run 1000 meters
100 Air Squats
50 Pushups
For Time
Squats
100-500 reps (choose a number)
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
5 Handstand push-ups
10 Pistols
AMRAP in 20 minutes
Double-Unders
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Single Unders
Pushups
50-40-30-20-10 Rep Rounds for Time
Burpees (50-150)
For Time
Run 800 meters
50 Squats
50 Situps
For Time
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
For Time
400 meters Walking Lunges
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 Handstand Push-ups
50 Walking Lunges (each leg)
800 meters run
50 Walking Lunges
30 Handstand Pushups
40 Jump Squats
50 Sit-ups
60 Squats
70 Double-unders
10 Bench dips
10 Box jumps
10 Walking Lunges
AMRAP in 20 minutes
10 Bench dips
10 Box jumps
10 Walking Lunges
AMRAP in 20 minutes
100 Single Unders
50 Squats
5 Rounds for Time
150 Double Unders
For Time
“Nicole”
Run 400 meters
Max rep pull-ups
AMRAP in 20 minutes
100 Air Squats
75 Sit-ups
50 Box Jumps
Run 400 meters
For Time
“Michael”
Run 800 meters
50 Back Extensions
50 Sit-ups
3 Rounds for Time
Double-Unders (2 Minutes)
Sit-ups (2 Minutes)
Rest 1 minute
Double-Unders (90 Seconds)
Sit-ups (90 Seconds)
Rest 1 minute
Double-Unders (60 Seconds)
Sit-ups (60 Seconds)
For Time
100 Air Squats
75 Sit-ups
50 Box Jumps
25 Knees-to-Elbows (KTEs)
Run 400 meters
For Time