320 Bodyweight Workouts (WODs)

Zachary Tellier

CrossFit DC Hero WOD

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

(Home)WORK #26

by Heather Black

5 rounds
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups

Super Legs

CrossFit Stimulus Travel WOD

5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

Loredo

CrossFit Main Site Hero WOD

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Custom Workout Program

✅ Have an individualized training
program crafted for you.

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& your equipment.

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committed to your success. Pick Your Coach

Cooper

Hyrox Workout of the Week

10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
Time Cap: 30 minutes

Durante Core

by Dave Durante

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

The Happening

by Ryan Garcia

For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)

Not Just For Lockdown

by Luke Downing

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It’s a Trap!

CrossFit Darkside Benchmark WOD

For Time
100 Burpees

200 meter Run to start, then again every 2 minutes

Maupin

CrossFit Hero WOD

4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

Pandemic

by Ryan Garcia

For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups

Basic B*tch Booty Blaster

by Brendan Walcoff

AMRAP in 15 minutes
20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)

(Home)WORK #45

by Heather Black

1,000 rep bodyweight workout
4 rounds, 25 reps each
push ups
squats
tricep dips
v-ups
lunges, left leg
plank shoulder taps
lunges, right leg
bicycle crunches
mountain climbers
glute bridges

Orbison

Hyrox Workout of the Week

EMOM for 20 minutes
4 Burpees
6 Air Squats
8 Sit-Ups

Bob

by Ryan Garcia

For Time
13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Hand Release Push-Ups
Air Squats
Sit Ups

Mark Klement

CrossFit Muehlheim-Main Hero WOD

74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats

120421

by WeightvestWOD

EMOM 15:
1: max. pushups
2: max. mountain climbers
3: max. bench dips
4: max. air squats
5: rest

Marguerita

CrossFit Benchmark WOD

50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Zachary Tellier

(Home)WORK #26

Super Legs

Loredo

Custom Workout Program

Cooper

Durante Core

Death By…Anything

The Longest Mile

Blackjack

The Happening

Not Just For Lockdown

5X More WODs

It’s a Trap!

Maupin

Pandemic

Basic B*tch Booty Blaster

(Home)WORK #45

Orbison

Bob

Mark Klement

120421

Marguerita

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Zachary Tellier

(Home)WORK #26

Super Legs

Loredo

Custom Workout Program

Cooper

Durante Core

Death By…Anything

The Longest Mile

Blackjack

The Happening

Not Just For Lockdown

5X More WODs

It’s a Trap!

Maupin

Pandemic

Basic B*tch Booty Blaster

(Home)WORK #45

Orbison

Bob

Mark Klement

120421

Marguerita

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