can't make it to the gym? limited equipment ... no problem

The following is a compendium of strongtown approved body weight workouts for the crossfitter on the road. all of the workouts can be done without a pull-up bar and do not require any real equipment, they can even be done without chalk.


For Time:
    Choose one: 50, 100, or 150 Burpees


7 Rounds - For Time:
   10 Push-ups
   20 Sit-ups
   30 Squats


3 Rounds - For Time:
   400m Run
   30 Push-ups


Complete the Following:
Walk 100m on your hands, every time you break complete 20 sit-ups


For Time:
   Run 1, 2, or 3 Miles for Time


5 Rounds - For Time
   30 Second Handstand Hold
   30 Squats


Every Minute on the Minute - 10 Minutes
   100m Sprint


10 Rounds - For Time:
   20 Second Handstand Hold
   40 Second Squat Hold


"Griff"
   800m Run Forwards
   400m Run Backwards
   800m Run Forwards
   400m Run Backwards


10 Rounds - For Time:
   10 Push-ups
   10 Squats


10 Rounds - Not for Time:
   30 Second Handstand Hold
   30 Second Squat Hold


For Time - Split However Possible:
   150 Push-ups
   300 Squats


5 Rounds - For Time:
   50 Squats

Rest the amount of time it took to complete the 50


20 Minute AMRAP
   5 Push-ups
   10 Sit-ups
   15 Squats


Time Trial:
   3 x 800m Run
   2 Minutes Rest


5 Rounds - For Time:
   50 Yard Swim
   25 Push-ups


 

3 Rounds - For Time:
   800m Run
   20 Squats
   20 Push-ups
   20 Squats


For Time:
   300 Air Squats


4 Rounds - For Time:
   10 Handstand Push-ups
   200m Run


10-9-8-7-6-5-4-3-2-1
For Time:

   Burpees
   100m sprint between each set


"Tosh"
3 Rounds - Rest Equals Running Time

   200m Run
   400m Run
   600m Run


Complete the Following:
In 10 Minutes complete 1 mile worth of running and as many burpees as possible


Death by Burpees:
Perform 1 Burpee the 1st Minute, 2 the 2nd, 3 the 3rd, etc... each minute adding 1 more rep until the total number cannot be completed in the minute.


27-24-21-18-15-12-9-6-3
For Time:

   Push-ups
   Squats


For Time:
   400m Walking Lunge


3 Rounds - For Time:
   50 Sit-ups
   400m Run


Tabata Squats:
8 Rounds 20" Work / 10" Rest

   Can be scored by total rep or lowest held


2 Rounds - For Time:
   800m Run
   25 Burpees


For Time: 
   100 Push-ups
   100 Sit-ups
   100 Squats


For Time:
   50 Alternating Pistol Squats


"Rocket"
30 Minute AMRAP
   50 Yard Swim
   10 Push-ups
   15 Squats


20 Minute AMRAP:
   10 Push-ups
   25 Yard Swim
   15 Squats
   25 Yard Swim


4 Rounds - For Time:
   400m Run
   50 Air Squats


5 Rounds - For Time:
   200m Run
   10 Burpees


12 Minute AMRAP:
   10 Burpees
   15 Sit-ups


21-15-9
For Time:

   Burpees
   Air Squats
   Push-ups


Complete the Following:
Spend a total of 5 minutes in a handstand


Time Trials
   5 x 400m Run
   1 Minute Rest between Trials


Tabata
8 Rounds at Each Station

   Squats
   Push-ups
   Burpees and / or Sit-ups
      Score = Lowest Rep


For Time:
   100 Push-ups


10 Rounds - For Time:
   10 Walking Lunges
   10 Push-ups


For Time:
   800m Run
   100 Air Squats
   800m Run


Death by Squats:
Perform 1 Squat the 1st Minute, 2 the 2nd, 3 the 3rd, etc... each minute adding 1 more rep until the total number cannot be completed in the minute.


10 Minute Ladder (As Many Reps As Possible):
   +2 Push-ups
   +4 Squats

Each round increases by 2 Push-up and 4 Squats.
   


3 Rounds - For Time:
   30 Push-ups
   40 Sit-ups
   50 Squats


10 Minute AMRAP
   5 Handstand Push-ups
   10 Pistol Squats
   


5 Rounds - For Time:
   Swim 200 Yards
   2 Minutes Rest


INTERESTED IN A FREE TRIAL CLASS OR FINDING OUT MORE? SHOOT US A MESSAGE AND WE'LL BE HAPPY TO HELP!

Name *
Name