210 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

Pandemic

by Ryan Garcia

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

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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

The Happening

by Ryan Garcia

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

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

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

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.

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

Orbison

Hyrox Workout of the Week

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

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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

(Home)WORK #4

by Heather Black

20 minute AMRAP
12 v-ups
6 burpees
12 plank shoulder taps
6 burpees
12 windshield wipers
6 burpees

Hey Buddy

CrossFit Waldwick Hero WOD for Christopher Goodell

For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run

Suffer in Place

by Brendan Walcoff

AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks
One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

The 555 Standard

555 Fitness Benchmark WOD

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

Mark Klement

CrossFit Muehlheim-Main Hero WOD

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

Marguerita

CrossFit Benchmark WOD

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

Cindy’s Cousin

by Jacob Heppner

AMRAP in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

Houston

Hyrox Workout of the Week

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees

Time Cap: 20 minutes

Jumping Jack’s Backlash

by Luke Downing

For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Zachary Tellier

Pandemic

Super Legs

Loredo

5X More WODs

Durante Core

The Happening

The Longest Mile

Cooper

Death By…Anything

Blackjack

Orbison

New WODs by Email

It’s a Trap!

(Home)WORK #4

Hey Buddy

Suffer in Place

The 555 Standard

Mark Klement

Marguerita

Cindy’s Cousin

Houston

Jumping Jack’s Backlash

Thank you

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Zachary Tellier

Pandemic

Super Legs

Loredo

5X More WODs

Durante Core

The Happening

The Longest Mile

Cooper

Death By…Anything

Blackjack

Orbison

New WODs by Email

It’s a Trap!

(Home)WORK #4

Hey Buddy

Suffer in Place

The 555 Standard

Mark Klement

Marguerita

Cindy’s Cousin

Houston

Jumping Jack’s Backlash

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