Wods SOF WOD Mar 11 Read Article . 100 is … 8 Min EMOM 1. min:4 Back Squats 225 lbs 10 Burpees, The Cycle 2: Sprint 50 meters, do 40 pushups and cycle for 15 minutes, To the Max 12: Do as many laps in a pool as you can in a row, To the Max 13: Swim 1 mile as fast as you can, To the Max 14: Swim 2 miles as fast as you can, To the Max 15: Swim 3 miles as fast as you can, To the Max 16: Swim 4 miles as fast as you can, To the Max 17: Swim 5 miles as fast as you can, To the Max 18: Swim 1 mile and run 1 mile as fast as you can. Workout 1: 6-Round Bodyweight WOD. Follow us @sofwods. WODdrive workout categories: choose your desired workout type and the WOD generator will randomly select your workout from a database of over 9,000 unique WODs and related workouts. Run 400 M. Do 9 Burpulls. They are: For Time (FT): Completing a number of rounds for time. L pullups: 1 3 5 7 9 11 13 15, 7 rounds of: 10 One legged squats, alternating. Barbara. Burpee Ladder: Start on one side of the room. 13 Burpees. 21 Pull ups. 10 lunges each side. 40 sit-ups. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Get Started. Always consult a physician or qualified healthcare provider before beginning any exercise or fitness program. 10 Pistols (5e/s). 10 Chin Ups. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core) Get 100+ new WODs each month 100 Sit-ups. Legend: M­metcon ME­muscular endurance S­strength SP­speed SK­skill E­endurance C­core Girls and Heroes Bodyweight WODs Run 400. Submit it here! Return to original side do 19 burpees. Favorite any WODs you like to come back to. 40 Lunges. There is no rest between exercises. Murph: For Time. (Burpulls: burpees pullups), Traveling Lynne: 5 Rounds of: Max Push ups. Choose from 479 bodyweight WODs (workout of the day) below. Go to opposite side of room do 1 Pull up. I have put together a list of 201 CrossFit inspired workouts that you can do anywhere as they don’t require any equipment. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core) Get 100+ new WODs each month 30 Push Ups. Crossfit Bodyweight Workouts Compiled and edited by Shane Skowron. "Old exercises are old … Choose from more than 500 professionally-vetted, scaleable WODs, organized by movement and scheme. Max Pull ups, Running/Pull ups: Run 400 M. 40 Pull ups. 20 air squats. 10 min AMRAP. Bear Crawl 50 yds x6 (Stiff back legs !). 15 Pull ups. Tabata the Cat: Tabata Burpees - Rest 1 Minute. The workouts, exercises, and other movements provided on this website are for informational and educational purposes only, and are not intended for use as a substitute for professional programming. 07 Jan 2018. Simply select the equipment, click on the "GO" button and browse through the workouts. And just like any CrossFit WOD, there are three types you will come across. SmartWOD Workout Generator provides you random functional fitness workouts - based on the equipment you have available. With a continuously running clock do one muscle­up the first minute, two muscle­ups the second minute, three muscle­ups the third minute, as long as you can. Near the ocean or have your bicycle with you? SOFWOD for Tues Dec 22 AM Swim 200 choice warm up SOFWOD for Mon Dec 21 AM Run 4 miles for time PM 1. 20 Air Squats. Run 600. 30 pushups. Do 20 burpees. 50 40 30 20 10 reps of: pullups. 60 Lunges. 222 EMOM WODs. Visit The Bodyweight WOD Generator here and keep clicking through until you find the one you want. This is what you get: - WOD collection with more than 5000 workouts (more being added all the time!) Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where . Start to squat with a barbell, but hold the down position for two minutes (or as long … DISCLAIMER. 9 Pull ups. Favorite any WODs you like to come back to. Keeping it 100. Wods SOF WOD Mar 10 Read Article . Tabata Air Squat - Rest 1 Minute. Run 400 M. 20 Pull ups. Use as many sets each minute as needed. Simply choose a category to generate a random workout of the day. Simply choose a category to generate a random workout of the day with a timer automatically set. 50 situps. 50 situps. ring dips, handstand pushups: 15 13 11 9 7 5 3 1. Start the WOD and track your time directly within … 80 situps. 5 Pull Ups. ST: 5 rounds for time of: 400m Run. Air squats. Just launched - WOD Generator Pro - including a timer for each WOD and no ads. Do 6 rounds of: 10 Pushups; 15 V-Ups; 20 Jumping Air Squat “Hit this workout hard and as fast as you can,” says Manzo. This bodyweight WOD is easy enough for beginners but can be adapted to challenge even the most seasoned athlete. Hanger: For Time. The WOD Generator has 9283 unique cross-training workouts available at your disposal. 6 Donkey Kicks, The Runner: Run 1 mile, 10 squats, 10 pushups, 10 sit-ups, The Acrobat: 10 handstands, 10 pushups, run a mile, The Athlete 8: 20 sit-ups, 20 pushups, 400-meter run, The Athlete 15: 2 rounds of: run 400 meters then do 30 squats, The Dash 1: 50 sit-ups, 400-meter run, 10 planks, The Run 1: Run 1 mile as fast as possible, The Run 2: Run 1 mile then complete 100 pushups, The Run 3: Run 1 mile then complete 100 Jumping Jacks, The Run 4: Run 1 mile then complete 100 sit ups, The Run 5: Run 1 mile then complete 100 squats, The Combo 3: Do 25 handstands, and then run 1 mile, The Combo 5: Run 1 mile while doing 10 pushups every minute, The Combo 9: Run 1 mile, then do 100 lunges, The Athlete: 5 rounds of 10 burpees, 100m sprint, Kick Butt: 10 rounds of 10 pushups, 100m sprint, The combo 6: Sprint 50 meters then do 100 squats, The Combo 7: Sprint 50 meters then do 150 jumping jacks, The Combo 8: Sprint 50 meters and then complete 200 jumping jacks, The Sprint: Sprint 100 meters, then do 10 squats, 10 push-ups, The Sprint 2: Sprint 200 meters, then do 50 squats, 50 push-ups, The Sprint 3: Sprint 500 meters, then do 50 squats, The Sprint 4: Sprint 100 meters and then complete 5 minutes in a handstand, To the Max 3: Do as many sprint meters as you can in a row, The Combo 10: Run 1 mile then do 200 squats, The Combo 11: Run 1 mile and then hold a handstand for a total of 3 minutes, The Combo 12: Run 1 mile while doing a handstand every minute, The Leg Wobbler: Run 100 meters, do 100 jump squats, then finish with 30 walking lunges, To the Max 7: Run 1 mile as fast as you can, To the Max 8: Run 2 miles as fast as you can, To the Max 9: Run 3 miles as fast as you can, To the Max 10: Run 4 miles as fast as you can, To the Max 11: Run 5 miles as fast as you can, The Fit Now: 100 jumping jacks, 100 pull ups, 50 sit-ups, Kick Your Butt: 100 pull ups, 100 pushups, 100 squats, 100 sit-ups, The Kick It: 20 min jog, then 3 rounds of: 5 pull ups, 10 pushups, 15 air squats, The Fat Burner: 85 Thrusters (using any weight available - e.g. Run 400 M. 30 Pull ups. Sprint 50 yds x 2. If you like the list below make sure to check out my iOS app WOD Generator! The following is a list of bodyweight WODs including pull ups. Simply choose a category to generate a random workout of the day. Next Random WOD. Jump 12 inches above max reach each one. 50 double unders. 10 Push-Ups. WOD Your workout of the day. ‎WOD Generator with a huge variety of intense workouts (5,016 to be exact with more being added all the time). SmartWOD Workout Generator will only use the equipment you have to generate a workout for you. ‎SmartWOD Workout Generator provides you random functional fitness workouts - based on the equipment you have. Note, if you don't feel like scrolling through the list, you can always use our bodyweight WOD generator, located here. The best random workout generator on the Internet. 15 pullups. SOF WOD Mar 12 Read Article . Use your imagination - you can use your suitcase, a rock, some tins of food, or some other heavy object. Includes Kettlebell, Bodyweight, Travel, Power, Endurance, Partner, Benchmark, CrossFit Open, EMOM, AMRAP and Girl workouts. This article is the collection of the 99 bodyweight EMOM workouts. Most of the movements will take about 30-40 seconds to finish in each minute. The WOD Generator - 10 Categories of WODs including Kettlebell, Bodyweight, Travel and Power Workouts Choose from 10 Categories of WODs to generate a workout of the day from our database of 9,000+ workouts. 12 ring dips. What you do: Set a timer … For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees. Bodyweight WODs Containing Pull Ups. The ultimate list of bodyweight WODs on the web today. Some of these WODs allow partners to partition the work as needed while others require the work to be divided in a particular way. The ultimate list of bodyweight WODs on the web today. the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals . Then complete 100 push ups. 12 push ups. Complete your burpees under pull up bar which you have to touch each time you jump at the top of your burpee. Squat Routine. 21 HSPU. Choose from more than 500 professionally-vetted, scaleable WODs, organized by movement and scheme. 100 Pull-ups. 60 squats. 1 mile run. Individuals who visit this website and use any information do so at their own risk. Go to opposite side of room do 2 pull ups. Always consult a physician or qualified healthcare provider before beginning any exercise or fitness program. 50 situps. Example: 100 double unders and 100 sit-ups for time. Pistol Pete: 10 Min Amrap. 9 HSPU, Pull ups/Broad Jump: 3 rounds: Run 400 M. 21 Pull ups. Includes Travel, Bodyweight, AMRAP, Kettlebell and Power WODs. These are the perfect WODs for you! 50 lunges. 500 Double-unders for time. Hughey: 5 rounds for time of: Overhead Lunge 8 e/s. A Bodyweight WOD requires little or no equipment. Drico: 13 Min Amrap. WOD Generator with over 6000 workouts. WOD Generator with 4,583 workouts (more added all the time). View All Wods. Do 20 burpees. Want to find even more bodyweight WODs? Try the Bodyweight WOD Generator (420+ WODs). Copyright 2016 - present TheWODGenerator.com, No Equipment plus Running Bodyweight WODs, 6 rounds for time: 10 pushups, 10 squats, 10 sit-ups, The Athlete 3: 10 hand release pushups, 10 squats, 200 sit-ups, The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups, The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats, The Athlete 11: 10 rounds of: 3 squat jumps, 3 squats, 3 long jumps, The Athlete 12: 30 pushups, 30 handstands, The Athlete 13: 3 rounds of: 30-second handstand, 30-second bottom-of-squat hold, The Athlete 14: 5 rounds of: 60-second of squats, 30-second handstand, 30 second rest, The Athlete 17: 5 pushups, 30-second plank, 30 times, The Athlete 18: 4 rounds of 50 sit ups, 50 squats, Suave 1: 20 squats, 20 burpees, 20 push ups, The Combo: 1 Handstand hold for 1 minute then complete 100 squats, The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats, The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks, The Pinch: Spend 5 minutes in a handstand, The combo 13: 50 jumping jacks, 50 lunges, 50 push ups, Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 pushups, Vertical 1: Do 10 Vertical Jumps and 10 push ups, Vertical 2: Do 20 vertical jumps and 20 push ups, Vertical 3: Do 40 vertical jumps and 10 push ups, Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups, Hand walking: Walk 100 meters on your hands, To the Max: Complete as many push ups as possible in 8 minutes, To the Max 2: Do as many squats as you can in a row, To the Max 5: Do as many tabata squats as you can in a row, To the Max 6: Do as many jumping jacks as you can in a row, The Boxer: Shadow box for 1 minute, then rest for 1 minute. Fees/Pricing. Version 1.5, 10/21/08 (All workouts require nothing more than a pullup bar, rings, or a jumprope.) “It’s going to be a fight.” The WODdrive has retrieved the following Cross-training WOD: Refresh Categories Search. Farmers walk (with dumbbells- app weight) 50 yds x 4. It is not always easy to get to your local box or gym, nor is it practical to possess a lot of training equipment at home or bring stuff on the road. Push-ups. However, if you cannot find anything for pulling up to, you can substitute the pullups for dips (using the side of a chair or a bed). Favorite any WODs you like to come back to. The workouts, exercises, and other movements provided on this website are for informational and educational purposes only, and are not intended for use as a substitute for professional programming. The following is a list of bodyweight WODs including pull … 200 press ups. Complete a Kettlebell workout of the day from the best WOD Generator on the web. These partner/team workouts are designed to be done with two or more athletes working together to complete the workout. At beginning of each minute, do 3 Air … are situps, and finally, the last 8 intervals are squats. For these WODs, you will need to use a weight. These WODs also require no equipment, however they do involve running so you will need some space. Includes Travel, Bodyweight, AMRAP, Kettlebell and Power WODs. Categories include: - Travel - Bodyweight - Open WODs - Benchmark WODs - Power… second minute, 3 pullups the third minute... continuing as long as you are able. Random WOD from the list. your bag or a rock), 100 pull ups, 1-mile run, The Hurt: 100 pull ups, 100 pushups, run, 5 miles, The Athlete 21: Do 100 Pushups, 100 Pullups, To the Max 4: Do as many pull ups as you can in a row, Burpee/ Pull ups: Start on one side of the room. 1 mile run. Perfect for when you are away from the box. This site is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc. (Can do with Max Pull ups or Max Push ups as well). All the way down to one. "Remember, there's no need to make every workout fancy or try to reinvent the wheel," says Hopkins. Go to opposite side of room do 17 burpees. 50 burpees. Brought to you by HenHub.com. WOD Generator and timer with 4,873 workouts (more added all the time). Simply select the equipment, click on … 5 rounds, each for time, of: 20 pull-ups. 13 Push Ups. Return to original side do 18 burpees. Over 643 Kettlebell cross-training style workouts to choose from - keep clicking through to find one that suits you. 2 pistols each side, 7 min AMRAP. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core) Get 100+ new WODs each month Not sure what a term or exercise above is? Death by pullups: With a continuously running clock do one pull up the first minute, 2 pullups the . Rest … Work your way down to one Burpee and up to 20 Pull ups, Running/Burpulls: Run 800 M. Do 21 Burpulls. 12 OH weighted Walking Lunges. 50 walking lunges. 100 pull ups. All workouts are from my iOS EMOM Generator app and are for advanced athletes from CrossFit and other sports where interval EMOM workouts are used. This site is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc. These WODs require no equipment at all and can be done in a tight space, such as a hotel room or at home. Go to opposite side of room do 19 burpees. If you lay claim to creating a WOD and want credit in a future version please contact me on the CF Boards. The Total: Do as many weighted squats as possible, followed by as many weighted shoulder presses as possible, and finally as many weighted overhead lunges as possible, Burn It: 12 pull ups, 400-meter run, 21 weighted goblet squats, The Athlete 1: 10 pushups, 20 weighted goblet squats, 200-meter sprint, 10 rounds of: 5 push ups, 5 weighted shoulder press, 60 weighted goblet squats, 70 push ups, 80 walking lunges each side, 3 rounds of: plank hold 1 minute, 15 weighted overhead lunges, 10 weighted chest press, Sprint 10m, do 1 weighted goblet squat, sprint 20m, do 2 weighted goblet squats, etc up to sprint 100m, do 10 weighted goblet squats, 8 rounds of 10 weighted thrusters with 10 jumping lunges (no weight), 6 weighted goblet squats each minute on the minute for 12 minutes, 2 rounds of 50 burpees and 50 weighted shoulder press, Chipper Ladder: Sprint 50 yd x 10. 45 squats. where the source is known. EMOMs or download this list in the PDF, subscribe to my newsletter and get notified about more articles like this. 50 Lunges. CrossFit 353 WOD Generator with over 6000 workouts. 20 Push Ups. 10 burpees. 12 Broad jumps, Box/Squats: 5 rounds: Shadow box 3 minutes. And so forth. 300 squats. 30 push-ups. Run 600 M. Do 15 Burpulls. Simply choose a category to generate a random workout of the day. 50 situps. Pull Push Squat: As many rounds as possible in 20 minutes of: 15 pullups. 10 Push Ups, 9 min AMRAP. 70 burpees. 50 squats. - Open workouts - Benchmark WODs - Bodyweight and gymnastics movements - Travel friendly workouts - Generator for AMRAP workouts Choose from 479 bodyweight WODs (workout of the day) below. Sometimes you want a bit more resistance than simply your bodyweight. All workouts (WODs) are highly challenging and should give you a great workout if you don’t have to visit a gym. Bodyweight WOD Generator. 50 burpees. These are split between 11 different categories to which we are consistently adding more WODs. If you do not have a pull up bar, get creative! For time: 100 Kettle bell swings. 20 weighted goblet squats. 500 Double Unders for Time. Dirty Bertie: 10 rounds for time of: 12 Burpees to a target. Tabata Push Ups - Rest 1 Minute. WOD Generator with 4,873 workouts (more added all the time). Partner/team workouts are a great way to push each other or train for competitions together. The best random workout generator on the Internet. Jump-Burpees: 5 Rounds of: 60 jumping jacks with 20 burpees. Have a WOD you want added to this list? JOIN SOF WODS. 15 HSPU. Bodyweight WOD Generator - generate a random Bodyweight workout of the day. 30 Jan 2018. Copyright 2016 - present TheWODGenerator.com. 20 air squats. Choose a category to generate a random workout of the day. Wods SOF WOD Mar 9 Read Article . Complete 5 rounds of the 2 exercises as fast as possible. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. 13 Lunges (e/s). The WODdrive is the ultimate resource for cross-training WODs (Workout of the Day), general cross-training, and functional fitness - get free bodyweight, endurance, weightlifting, and kettlebell workouts/WODs for gym, home, or travel, as well as free training programs for competitive athletes and functional fitness enthusiasts alike. Perfect for on the beach or in a park. Use a tree, or a sturdy structure to pull up on. Tabata Sit- Ups. 100 Box Jumps. Categories include: - Travel - Bodyweight - Open WODs - Benchmark WODs - Power - Endurance - Partner - AMRAP - EMOM - RFT We are always looking to improve. Choose a category to generate a random workout of the day. No problem! 50 Squats. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. We understand this, so we have created the best list of bodyweight wods on the web - workouts you can do anywhere, perfect for at home, while travelling, on the beach or even in a hotel room. Heavy bag carry 50 yds x 8. Run 400 M. 10 Pull ups, Pull Ups/HSPU: Run 800. 13 Air Squats. Repeat for 10 rounds, The Athlete 16: 5 rounds of 2-minutes shadow boxing, 2 mins rest. 5 pistols each side, 18 min AMRAP.