Lots of Crossfit bodyweight workouts that need the following equipment: pull up bar, jump rope and rings. You can find the ultimate crossfit workout collection here - http://fitbodybuzz.com/crossfit-bodyweight-workouts/
برنامه تمرینات TRX
انواع برنامه تمرینات فرم دهی ، تقویت عضلات با بند TRX
پخش بنده با کیفیت و بهترین قیمت در کشور
یک سال گاارنتی
مرکز قامت پویان
تولید کننده و آموزش
02177491519
09191501377
www.ghamatpooyan.com
برنامه تمرینات TRX
انواع برنامه تمرینات فرم دهی ، تقویت عضلات با بند TRX
پخش بنده با کیفیت و بهترین قیمت در کشور
یک سال گاارنتی
مرکز قامت پویان
تولید کننده و آموزش
02177491519
09191501377
www.ghamatpooyan.com
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
A lot of bodyweight Crossfit workouts with and wirhout equipment. You can find even more workouts here - http://fitbodybuzz.com/crossfit-bodyweight-workouts/
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
A lot of bodyweight Crossfit workouts with and wirhout equipment. You can find even more workouts here - http://fitbodybuzz.com/crossfit-bodyweight-workouts/
Typically, I would either perform the workout with the member, lead them through it, or they would just go through it alone. It was all a matter of their personal preference,
I’ll show you how to lose your belly fat, gain muscle, and get defined abs. When you subscribe you’ll get free home workouts, bodybuilding workouts, ab workouts, and more. I’ll also show you exactly what to eat to get ripped…and show you fitness “tricks” you can use to get results faster.six pack shortcuts
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mike chang
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This is a 3 day split workout routine is ideal for beginners starting out lifting weights.
This workout will work every muscle group which will allow This workout will target every major muscle which will maximize muscle growth and recovery.
For more free muscle building workouts and tips visit www.justinkavanaghfitness.com
Programmazione e diario annuale di allenamento funzionale
Luca Dalseno
ANNO EDIZIONE: 2018
GENERE: Libro
CATEGORIE: Allenamento sportivo
ISBN: 97888860285447
PAGINE: 200
52 settimane di lavoro - oltre 200 workout, tutti diversi tra loro
Diario di allenamento, basato sull’utilizzo di esercizi del Functional Training, che copre un anno intero di lavoro e strutturato su 52 settimane con tre allenamenti a settimana più una seduta jolly.
Ogni seduta viene illustrata con una rappresentazione fotografica degli esercizi da svolgere, per ognuno dei quali vengono suggerite serie, ripetizioni e intensità di lavoro espressa percentualmente sulla massima prestazione.
Vengono indicati anche i tempi di recupero per ogni attività, completando così un quadro di lavoro che è stato collaudato dall’Autore personalmente e testato su atleti amatori e professionisti di varie specialità sportive: su di essi, l’intero programma ha permesso un notevole miglioramento di tutte le tipologie di abilità atletiche.
TRX Workout - How To Strengthen The Whole Body in 30 MinutesCore Training Tips
Is it possible to work all the muscles in your body in 30 minutes? Try this TRX training plan, which will help you strengthen your whole body. And moreover, you will enjoy it.
More information here: https://www.coretrainingtips.com/trx-workout-strengthen-whole-body-improve-fitness-30-minutes/
Whole grains are important part of healthy eating. They contains wide range of beneficial nutrients. From this presentation your can learn the nutritional facts of whole grains.
Healthy Eating for College Students on BudgetJames Wright
If you are college student you know healthy eating is not the most important habit, sometimes money is not enough either. Follow these useful tips to learn how to eat healthily without spending much money.
Learn what sorts of exercises you can do with your home gym.
Everything you should now about home gyms here - http://fitbodybuzz.com/home-gym-buying-exercises/
This is the food pyramid which helps to understand what healthy eating is about. Discover the crucial weight loss factors here - http://fitbodybuzz.com/weight-loss-basics-factors/
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
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Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
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Belgium vs Slovakia Belgium announce provisional squad for Euro Cup 2024 Thib...Eticketing.co
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Bodyweight Crossfit Workouts Collection
1. C r o s s f i t B o d y w e i g h t W o r k o u t s
(All workouts require nothing more than a pullup bar, rings, or a jumprope.)
Edited by Shane Skowron. Version 1.0, 10/19/08
Girls and Heroes WODs:
Official Crossfit named WODs and benchmarks.
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)
Chelsea
Each min on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
Cindy
As many rounds as possible in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats
Mary
As many rounds as possible in 20 minutes
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
JT
21-15-9 reps, for time:
Handstand push-ups
Ring dips
Push-up
Annie
50-40-30-20-10 reps
Double-unders
Sit-ups
pg 1/19
2. Nicole
As many rounds as possible in 20 minutes
Run 400m
Max rep pullups
Note number of pullups each round.
Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
If you've got a 20# vest or body armor, wear it.
Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Ryan
5 rounds for time:
7 muscle-ups
21 burpees
Each burpee 12” above max reach
pg 2/19
3. Other CFHQ-Designed WODs:
These workouts have all appeared on the CFHQ site at least once.
Death by Pullups
With a continuously running clock do one pull-up the first minute, two pull-ups the
second minute, three pull-ups the third minute... continuing as long as you are able. Use
as many sets each minute as needed.
30 muscle-ups for time
120 pullups and 120 dips for time
GI Jane
100 burpee-pullups for time
As many rounds as possible in 20 minutes
15 pullups
30 pushups
45 squats
Walking lunge 400m for time
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-
ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
50-40-30-20-10 reps for time:
Pullups
Ring Dips
150 burpees for time
For time, following the sequence of 15/1, 13/3, etc.
Handstand pushups: 15-13-11-9-7-5-3-1
L-pullups: 1-3-5-7-9-11-13-15
3 rounds for time of:
Run 800m
50 Pull-ups
50 burpees
Jump 12” above max reach each one.
pg 3/19
4. 50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
7 rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Ten rounds for time of:
12 Burpees
12 Pull-ups
Four rounds for time of:
Run 400 ms
50 Squats
5 rounds for time of:
15 L-Pullups
30 Pushups
45 Situps
pg 4/19
5. Affiliate and Athlete-Created WODs
These WODs have been created by affiliates or by various Crossfitters. Credit is given
where the source is known. If you lay claim to creating a WOD and want credit in a future
version please contact me on the CF Boards.
With a continuously running clock do one muscle-up the first minute, two muscle-ups the
second minute, three muscle-ups the third minute, as long as you can. Run 400m. Repeat
ladder for deadhang pullups. Run 400m. Repeat ladder for kipping pullups. Run 400m.
(Source: US Tactical / Navyseals.com)
3 rounds for time of:
50 Push-ups
50 Sit-ups
50 Squats
For time:
100 squats
100 Pull-ups
200 Push-ups
300 Squats
100 lunges
Bodyweight Fran
21-15-9 reps of:
Pullups
Burpees
Segmented Bodyweight Fran
21-15-9 reps of:
Pullups
Pushups
Squat jumps to 12” above max reach
(Source: Shane Skowron)
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
For time:
100 Pull-ups
200 Push-ups
300 Squats
50 Sit-ups
pg 5/19
6. Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats
Complete as many rounds in 20 minutes as you can of:
25 handstand push-ups
50 One legged squats, alternating
75 Pull-ups
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats
100-75-50-25 reps:
Situps
Flutterkicks (4 count)
Leg levers
(Source: US Tactical / navyseals.com)
Cummulative L-hold for total of 5:00. Use bar, rings, or floor.
Stop timer when you drop out of position. Record total time it takes to get 5:00.
(Source: US Tactical / navyseals.com)
100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: US Tactical / navyseals.com)
With a continuously running clock do one Handstand push-up the first minute, two pull-ups
the second minute, three Handstand push-ups the third minute and four pull-ups the fourth
minute continuing in this pattern as long as you are able. If your pace falls behind the
count, continue to alternate exercises while recording reps for a total of twenty
minutes.
Handstand pushups 5x5
Maximize range of motion by using blocks. Treat this as a ME strength workout.
Running Tabata Something Else
For time:
Tabata pullups, 1 round
Run 1 mile
Tabata pushups, 1 round
Run 1 mile
Tabata situps, 1 round
Run 1 mile
Tabata squats, 1 round
Run 1 mile
(Source: US Tactical / navyseals.com)
pg 6/19
7. 10-20-30 reps of:
Squat
Handstand push-ups
Squat
Pull-ups
Running with Angie
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
(Source: US Tactical / navyseals.com)
With a continuously running clock do one Ring dip the first minute, two Ring dip the
second minute, three Ring dip the third minute...continuing as long as you are able.
Use as many sets each minute as needed.
Murph Tribute
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
For time, no partitioning.
(Source: US Tactical / navyseals.com)
For time:
50 Ring dips
100 Squats
50 Ring dips
100 Squats
50 Ring dips
21-15-9 for time of:
Handstand push-ups
Inverted Pull-ups
pg 7/19
8. Five rounds for time of:
50 walking lunges
15 Handstand push-ups
Deck of Cards (core-centric)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole
deck.
Hearts - Burpees
Diamonds - Mountain Climbers (4-ct)
Spades - Flutterkicks (4-ct)
Clubs - Situps
Jokers - Run 400m
(Source: US Tactical / navyseals.com)
Deck of Cards (original)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole
deck.
Hearts - Pushups
Diamonds - Pullups
Spades - Situps
Clubs - Squats
Jokers - Run 1 mile
(Source: US Tactical / navyseals.com)
Five rounds for time of:
21 pull-ups
21 Ring dips
21-15-9 reps of:
Ring Pushups
Ring dips
Five rounds for time of:
30 Handstand push-ups
30 Pull-ups
5 rounds:
Max ring dips in 1:00
Rest 1:00
Max ring pushups in 1:00
Rest 1:00
(Source: US Tactical / navyseals.com)
For time:
100 squats
20 Handstand push-ups
30 pull-ups
pg 8/19
9. For time:
100 squats
9 Handstand push-ups
200 squats
15 Handstand push-ups
100 squats
21 Handstand push-ups
Seven rounds of:
Max reps Dips
Max reps Pull-ups
100 L-Pull-ups for time
For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups
For time:
80 squats
10 Handstand push-ups
60 squats
20 Handstand push-ups
40 squats
30 Handstand push-ups
20 squats
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
Four rounds for time of:
50 Squats
5 Muscle-ups
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
pg 9/19
10. For time:
50 Squats
50 pull-ups
50 steps Walking Lunge
50 Knees to elbows
5 Handstand push-ups
50 situps
5 Handstand push-ups
50 squats
50 pull-ups
For time:
100 Squats
30 Muscle-ups
100 Squats
Four rounds for time of:
25 Lunges
50 Squats
For time:
100 squats
25 Sit-ups
100 squats
25 situps
100 squats
25 Knees to elbows
100 squats
25 Handstand push-ups
Three rounds for time of:
100 Squats
50 Ring Dips
30 L-Pull-ups
Five rounds for time of:
5 Handstand push-ups
5 Muscle-ups
2 rounds for time of:
35 squats
35 knees to elbows
35 squats
35 Sit-ups
35 Lunges
35 squats
21-18-15-12-9-6-3 for time of:
Squats
L-Pullups
Knees-to-elbows
pg 10/19
11. Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups
Five rounds for time of:
10 dips
15 Pull-ups
20 Handstand push-ups
Five rounds for time of:
100 squats
20 Lunges
35 push-ups
Give 30 minutes to handstand and hand walking practice.
Three rounds for time of:
100 squats
25 L-pull-ups
30 Handstand push-ups
Three rounds for time of:
7 Muscle-ups
100 squats
Five rounds for time of:
50 Squats
30 Handstand push-ups
Three rounds for time of:
100 squats
20 ring pushups
12 Pull-ups
Five rounds for time of:
50 squats
15 ring pushups
Three rounds for time of:
50 Squats
30 Pull-ups
40 Push-ups
50 Squats
pg 11/19
12. 10-9-8-7-6-5-4-3-2-1
Pull-ups
Ring pushups
Handstand push-ups
5 rounds for time of:
9 Handstand push-ups
9 Pull-ups
2 rounds for time of:
21 Lunges
21 Pull-ups
21 Squats
21 Ring Dips
21 Handstand push-ups
As many rounds as possible in 20 minutes:
10 False grip ring pull-ups (rings to chest)
10 Ring dips (go as deep as possible)
Five rounds for time of:
50 Squats
21 Ring dips
21 Handstand push-ups
For time:
21 pull-ups
50 squats
21 Knees to elbows
18 pull-ups
50 squats
18 Knees to elbows
15 pull-ups
50 squats
15 Knees to elbows
12 pull-ups
50 squats
12 Knees to elbows
7 rounds for time of:
20 Ring dips
20 Pull-ups
20 Lunges
pg 12/19
13. For time:
25 Squats
25 Sit-ups
25 Lunges
25 Handstand push-ups
25 Pushups
25 Knees to elbows
25 Dips
25 Pull-ups
As many rounds as possible in 20 minutes of:
10 Pull-ups
10 Ring Dips
10 Walking lunges
Bad Snake
100 Rope Jumps
21 Knee to elbows
50 Push ups
15 L-Pull ups
100 Rope Jumps
15 Knee to elbows
35 Push ups
12 L-Pull ups
100 Rope Jumps
12 Knee to elbows
20 Push ups
9 L-Pull ups
(Source: Ian Carver)
Seppuku
10 rounds:
10 L-pull ups
10 Ring push-ups
10 Knee to Elbows
(Source: Ian Carver)
20 pieces of Angie
20 rounds:
5 pullups
5 pushups
5 situps
5 squats
(Source: Crossfit PC)
pg 13/19
14. Burning Rings of Fire
10 Ring Push-ups
10 Archer Push-ups (5 each side)
10 Ring Flyes
10 Wide Grip Ring Push-ups
10 Single-leg Ring Push-ups (5 each led)
10 Pseudo-planche Ring Push-ups
10 Jackknife Ring Push-ups
10 Dive Bomber Ring Push-ups
10 Elevated Ring Push-ups
10 Ring Push-ups
(Source: Chad McBroom)
For time:
25 Handstand push-ups
25 squats
25 Pull-ups
25 One legged squats
25 Muscle-ups
3 rounds for time of:
100 squats
50 ring dips
For time:
100 Squats
21 Handstand Pushups
30 pull-ups
100 Squats
30 pull-ups
21 Handstand Pushups
100 Squats
Five rounds for time of:
20 Squats
20 Pushups
20 Pull-ups
50-40-30-20-10 reps
Pullups
Squat jumps
(Source: Shane Skowron)
50 burpees
75 flutterkicks (4-count)
100 pushups
150 situps
(Source: specialtactics.com)
pg 14/19
15. Run 1 mile
30 pullups (chest to bar)
60 pushups
(Source: specialtactics.com)
2 rounds:
Max Pushups 2:00
Max Situps 2:00
Max flutterkicks 2:00
Max squats 2:00
(Source: specialtactics.com)
For time:
100 Squats
20 Handstand Pushups
30 Pull-ups
100 Squats
30 Pull-ups
20 Handstand Pushups
100 Squats
15 rounds for max reps:
Pull-ups, 30 seconds on / 30 seconds off
For total time:
Run 10 minutes max effort
200 squats
Run 10 minutes max effort
(Source: Shane Skowron)
For time:
50 Squats
50 Jumping pull-ups
50 steps Walking Lunge
50 Knees to elbows
50 Handstand Pushups
50 Situps
50 Dips
50 Squats
50 Pushups
Run 1 mile
21 L-Pullups
Run 1 mile
21 Bar muscle-ups
Run 1 mile
21 Ring muscle-ups
(Source: Shane Skowron)
pg 15/19
16. 4 rounds:
50 walking lunges
50 squats
Run 400m
(Source: Shane Skowron)
4 rounds:
5 muscle-ups
50 straight-leg lifts on rings
(Source: Shane Skowron)
5 rounds:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
(Source: navyseals.com forums)
100 bodyblasters (burpee-pullups-knees-to-elbows) for time
(Source: Shane Skowron)
Playing with Pushups
Run 100m
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpess
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups
Run 100m
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups
Run 100m
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups
(Source: John Beieler)
pg 16/19
17. Balboa
4 rounds for time of:
100 Jump Ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)
(Source: Chad McBroom)
Crouching Tiger
50 Squats
25 Push-ups
50 Pistols
25 Fingertip Push-ups
50 Side Lunges
25 Knuckle Push-ups
50 Walking Lunges
25 Diamond Push-ups
(Source: Chad McBroom)
Fractured Runny Angie
Run 400 meters
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
(Source: Crossfit PC)
Run 5k for time, but every 5:00 do 50 pushups and 50 squats.
20-16-12-8-4 reps of:
One-arm pushups
One-legged squats
(Source: navyseals.com forums)
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
(Source: US Tactical / navyseals.com)
4 rounds for time of:
50 pushups
50 situps
50 4ct flutterkicks
(Source: US Tactical / navyseals.com)
pg 17/19
18. Running workouts
[All are supposed to be maximum effort unless otherwise noted]
Pick a distance for time: 1.5mi, 2 mi, 5k, 8k, 10k, 15k, 13.1 mi
Pick a time for max distance: 20min, 30min, 40min, 60min, 90min
1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade
(Source: crossfitendurance.com)
Four rounds:
5:00 max distance
3:00 recovery
(Source: crossfitendurance.com)
Run 3 x 5k with 10:00-15:00 recoveries
(Source: crossfitendurance.com)
1200m uphill sprint
Rest 1:00
1200m downhill jog
Rest 1:00
Repeat
(Source: crossfitendurance.com)
1:00 sprint / 1:00 rest
1:00 sprint / 0:50 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:10 rest
1:00 sprint / 0:20 rest
1:00 sprint / 0:30 rest
1:00 sprint / 0:40 rest
1:00 sprint / 0:50 rest
1:00 sprint / 1:00 rest
(Source:crossfitendurance.com)
10x100m with 2:00 rests
8x200m with 2:00 rests
4x400m with 5:00 rests
pg 18/19
19. 8 rounds of:
80 seconds sprint / 40 seconds recovery
(Source: crossfitendurance.com)
3 rounds
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
(Source: crossfitendurance.com)
3:00 sprint / 3:00 recovery
2:00 sprint / 2:00 recovery
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
(Source: crossfitendurance.com
4x800m with 2:00 rests
10k for time. Run second half faster than the first.
3 rounds:
100m sprint / Rest same amount of time you finished the sprint
200m sprint / Rest same amount of time you finished the sprint
300m sprint / Rest same amount of time you finished the sprint
(Source: crossfitendurance.com)
3 rounds of:
200m sprint / Rest same amount of time you finished the sprint
400m sprint / Rest same amount of time you finished the sprint
600m sprint / Rest same amount of time you finished the sprint
(Source: crossfitendurance.com)
10 rounds of:
1:00 sprint / 1:00 recovery
(Source: crossfitendurance.com)
8 rounds of:
10 seconds sprint / 5 seconds recovery
(Source: crossfitendurance.com)
0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover
(Source: crossfitendurance.com)
pg 19/19