Monday
Super Fitness Robot:
EMOM 20 minutes of:
10 Burpees
More Likely Workout:
10 minutes of burpees
Tuesday
Super Fitness Robot:
12 Rounds of:
20 Air Squats (or jumping air squats if you feel fired up)
7 V-ups
More Likely Workout:
12 Rounds of:
15 Air Squats
7 sit-ups or hollow rocks
Wednesday
Super Fitness Robot:
6 Rounds of:
30 seconds Handstand Walking or Open floor HS hold
20 second side plank hold, R-side
20 second side plank hold, L-side
More Likely Workout:
6 Rounds of:
20 seconds Holds against wall
10 second side plank hold, R-side
10 second side plank hold, L-side
Thursday
Rest Day
Friday
Super Fitness Robot:
10 Rounds of:
30 Jumping Jacks
7 Tempo Push-ups (7 second descent, explode up)
More Likely Workout:
10 Rounds of:
20 Jumping Jacks
5 Tempo Push-ups (5 second descent, explode up)
(or just regular push-ups or knee push-ups)
Saturday
Super Fitness Robot:
11 minutes of walking lunges
Accumulate 2 minutes of an L-sit
More Likely Workout:
7 minutes of walking lunges
Accumulate 2 minutes of keeping your heels 6 inches off the ground while laying on your back with straight legs
Sunday
Rest Day
Here are a bunch more workouts that require no gear. Some workouts assume you can do outside and run. Scale as needed.
4 Rounds for time of:
400m run
20m Handstand Walk
For time:
400m run
20 Burpees
400m run
19 Burpees
400m run
18 Burpees
Etc, etc, etc…until
400m run
1 Burpee
4 Rounds for time of:
400m run
50 Air Squats
Tabata Push-ups
Tabata Air Squats
Tabata sit-ups
For time:
400m Walking lunge
10 x 100m sprints
6 x 400m sprints
8 x 200m sprints
3 x 800m sprints
Run a 5k
For time:
100m Handstand Walk
*Each time you break do 10 air squats (do not exceed 200 air squats)
For time:
400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
21-15-9 reps for time of:
Handstand Push-ups
Burpees
3 Rounds for time of:
50 Air Squats
35 Sit-ups
15 Handstand Push-ups
For time:
150 Burpees
1 up to 10 and back down to 1 reps of:
Push-ups
Sit-ups
Air Squats
1 up to 10 and back down to 1 reps of:
Burpees
Sit-ups
“Death by”
10m Shuttle sprint
“Death by”
Burpee
4 Rounds for time of:
50m Walking Lunge
20m Handstand Walk
For time:
150 Jumping Air Squats
3 Rounds for time of:
400m run
25 V-ups
15m Handstand Walk
21-15-9 reps for time of:
Handstand Push-ups
Push-ups
V-ups
2 Rounds for time of:
42 Burpees
21 Handstand Push-ups
1 minute plank hold
3 Rounds for time of:
200m Shuttle Sprint (50m x 4)
15 Burpees
27-21-15-9 reps for time of:
Burpees
V-ups (or sit-ups)
For time:
150 Air Squats
100 Sit-ups
75 hand-release push-ups
4 Rounds for time of:
50 Air Squats
30 second Handstand hold
5 Rounds for time of:
10m Handstand Walk
20 Second L-st
30m Walking Lunge
6 Rounds for time of:
200m Run
8 Handstand Push-ups
3 Rounds for time of:
400m run
40 Air Squats
20 dips off a box or bench
Modified “J.T”
21-15-9 reps for time of:
Handstand Push-ups
Dips off a box or bench
Push-ups
2 Rounds for time of:
1 Mile run
50 Burpees
7 Rounds for time of:
7 Squats
7 Burpees
7 V-ups
For time:
800m run
30 Hollow Rocks
40 Handstand Push-ups
30 Hollow Rocks
800n run
AMRAP 12 minutes of:
200m Shuttle Run (50m x 4)
15 Push-ups
21-15-9 reps for time of:
Handstand Push-ups
Tuck Jumps
3 Rounds for time of:
40 Push-ups
30 Sit-ups
20 Tuck Jumps
4 Rounds for time of:
800m run
30 Push-ups
20m Walking Lunge
4 Rounds for time of:
400m Run
15 Pull-ups
21-15-9 reps for time of:
Burpees
Knees-to-elbows (or V-ups)
21-15-9 reps for time of:
Burpees
Pull-ups
21-15-9 reps for time of:
Handstand Push-ups
Pull-ups, chest-to-bar
“Cindy”
Amrap 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
10 Rounds for time of:
5 Pull-ups (strict, if possible)
10 Push-ups
10 sit-ups
20 Air Squats
3 Rounds for time of:
400m run
30 Air Squats
15 Pull-ups
4 Rounds for time of:
25 Burpees
15 Toes-to-bar
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
Handstand Push-up, strict
Pull-up, strict
(Add a 200m run after each set of pull-ups, if you want.)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
Pull-ups, chest-to-bar
Burpees
(Add a 200m run after each set of burpees, if you want.)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
Toes-to-bar
Burpees
(Add a 200m run after each set of burpees, if you want.)