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