AT-HOME WODS
If you miss a day, are traveling, or want to workout at home, here are some great WODS you can do anywhere. NO EQUIPMENT, NO EXCUSES!!!!
AT-HOME WOD 1.
2 minute max push ups
1 minute break
2 minues max sit ups
1 mnute break
2 minute max squats
AT-HOME WOD 2.
Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 each
9 each
Repeat the run…5 min out less then 5 back.
AT-HOME WOD 3.
Five rounds of
Lunge 20 steps
20 squats
10 pushups
AT-HOME WOD 4.
10x 100meter run sprint
Rest 1 minute between efforts
AT-HOME WOD 5.
ten rounds of
10 burpees
10 situps
6. Do
25 squats 5 pushup
20 squat 10 push up
15 squat 15 pushup
10 squat 20 pushup
5 squat 10 push up
AT-HOME WOD 7.
Run 1 mile
100 situps
100 supermans
Run 1 mile
AT-HOME WOD 8.
Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata squat
Tabata pushup
Tabata situp
Tabata press anything over head (even just your arms)
AT-HOME WOD 9.
Five rounds
50 step ups or box jumps /10 burpees
AT-HOME WOD10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
AT-HOME WOD11.
Ten rounds
:30 second squat jump
:30 second rest
AT-HOME WOD 12:
As many rounds in 20 minutes
5 pushups
10 sit ups
15 squats
AT-HOME WOD 13.
Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile
AT-HOME WOD 14.
As many rounds in 10 minutes
3 Burpees
4 pushups
5 squats
AT-HOME WOD 15. 40-30-20-10 reps of walking lunges and pushups
AT-HOME WOD 16. 10 rounds for time of: 100 meter sprint and 10 burpees
AT-HOME WOD 17. 4 rounds for time of: 1/2 mile run and 50 squats
AT-HOME WOD 18. 10 push-ups 10 sit ups 10 squats – 10 rounds.
AT-HOME WOD 19. 200 air squats for time.
AT-HOME WOD 20. Run 200m 10 squats 10 push ups 5 rounds.
AT-HOME WOD 21. Sprint 200m and do 25 push ups, 3 rounds.
AT-HOME WOD 22. Handstand push ups and a 200m run 3 rounds.
AT-HOME WOD 23. 5 push ups 5 squats 5 sit ups, 20 rounds.
AT-HOME WOD 24. Walk 100 meters on your hands, even if it is 2 meters at a time.
AT-HOME WOD 25. Run 1 mile for time.
AT-HOME WOD 26. Do 10 burpees take 10 breathes, ( you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc…down to 1.
AT-HOME WOD 27. Handstand 30 seconds and 10 squats, 8 rounds
AT-HOME WOD 28. Tabata squats.
AT-HOME WOD 29. 5x 400M sprints.
AT-HOME WOD 30. 10 X 100 m dash.
AT-HOME WOD 40. 25 pressing snatch balances each arm. No weight.
AT-HOME WOD 41. Run 1 mile, lunging 30 steps every 1 minute.
AT-HOME WOD 42. 4 rounds for time of 25 jumping squats, 25 sit ups
AT-HOME WOD 43. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
AT-HOME WOD 44. 10 air squats every 1 minute of your 1 mile run.
AT-HOME WOD 45. 100 burpees for time.
AT-HOME WOD 46. 100 push ups for time.
AT-HOME WOD 47. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
AT-HOME WOD 48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
AT-HOME WOD 49. 10 walking lunges, 10 push-ups, 10 rounds.
AT-HOME WOD 50. 7 squats, 7 burpees, seven rounds, for time.
AT-HOME WOD 51. Run 1 mile, plus 50 squats-for time.
AT-HOME WOD 52. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
AT-HOME WOD 53. 50 air squats x 5. Rest equal amounts as it took to do each 50.
AT-HOME WOD 54. Run 1 mile and do 10 push-ups every 1 minute.
AT-HOME WOD 55. Sprint 100m 30 squats…8 rounds.
AT-HOME WOD 56. Tabata Push-ups.
AT-HOME WOD 57. 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.
AT-HOME WOD 58. 100 air squats 3 min. rest, 100 air squats.
AT-HOME WOD 59. Test yourself on a max set of push ups..
AT-HOME WOD 60. 50 burpees for time.
AT-HOME WOD 61. run 200 meters, 50 squats, 3 rounds
AT-HOME WOD 62. 3 rounds for time of: 20 Air squats, 20 Burpees, 20 Push-Ups