At Home / Travel Workouts
BW only
75 strict HSPU
Every time you split, perform 14 pistols
Scaling
HSPU: Kipping, reduce reps, hand release push ups
Pistols: double rep air squats
20-1
Push up + kick sit
2-4–6-8...40
Reverse lunges
EMOM x20
Min 1: 16 burpees
Min 2: 20 plyo lunges
Scaling: burpee reps should be doable in under 0:55
200 air squats for time
EMOM 10 burpees
Scaling: burpee reps, should take no longer than 0:30-0:40
10 rounds
10 pistols
10 hand release push ups
10m HSW
Scaling
Pistols to double rep air squats
HSW
skill scale to a 10m bear crawl
Space (if in a room) scale to 2 wall climbs or a 0:30 HS hold on the wall
10 rounds
10 pike raises
10 V snaps
10 hollow rocks
1:00 plank
200 lunges steps
Every 2min 15 push ups.
Start with push ups at 0:00
For quality
10 rounds
5 strict HSPU, with a pause on the floor and at the top of each rep
10 perfect pistols
10 rounds
1:00 wall sit
1:00 max burpees
Score is total burpees
Scaling: you can make the wall sit harder by holding a bag or anything of load.
EMOM x21
Min 1: 10 burpees + 10 air squats
Min 2: 20 kick sits + 10 hollow rocks
Min 3: 20 plyo lunges
100 side plank raises left
100 side plank raises right
200 hollow rocks
150 burpees for time
EMOM 10 pistols
Scaling: pistols do 10-20 air squats, depending on ability.
50 strict HSPU
200 air squats
100 hand release push ups
100 hollow rocks
Scaling: strict HSPU to kipping or elevated push ups.
Every 3min x 21min
20 plyo lunges
20 burpees
20 air squats
20min AMRAP
100 double unders
50 air squats
25 burpees
5 rounds
40 lateral hops
30 shoulder taps (in plank)
20 burpee plus squat jump
Pick any object to hop over, a shoe, a bag, whatever you have available
Burpee + squat jump is chest to ground, stand to full extension, drop into a squat and extend then make your feet leave the ground.
2x
10min AMRAP
10 forward lunge + single leg RDL left
10 forward lunge + single leg RDL right
20 air squats
30 kick sits
Rest 3min between
5 rounds
1min HS hold on wall
1min wall sit
1min hollow hold
1min rest
150 push ups
EMOM 10 plyo lunges
100 Cossack squats
100 offset push ups
The offset push up means you stagger your arms loading one arm more than the other. Like a modified single arm push up.
EMOM x20
10 up downs + 10 push ups + 10 air squats
An up down is a burpee with no push up or jump
BW + running
300 air squats
Every 2min run 200m
Scaling: 200m should not take more than 1:10, aim for a 100m out and back
10 rounds, each for time
15 burpees
30 air squats
Run 200m
Rest 2min between rounds
Find a 100m long hill
10 rounds
Run up
Run down
Crawl up
Walk down
Every 2min x10 rounds
Odd rounds 20 burpees
Even rounds run 200m
6 rounds
20 pistols
30 push ups
Run 400m
2 rounds
4min AMRAP
Run 400m
AMRAP burpees
Rest 1min
4min AMRAP
10 pistols
20 push ups
30 butterfly sit ups
Rest 1min
10x400m runs
Rest 1min between
Goal here is consistency
5x
2min wall sit
Run 800m
Rest 3min between rounds
BW + Single Dumbbell or Kettlebell
These are all designed to be doable with a 15-25kg dumbbell or 16-24kg kettlebell for men and a 5-15kg dumbbell or 4-16kg kettlebell for women
AMRAP x16
8 single arm hang clean and jerks + 8 thrusters left arm
8 single arm hang clean and jerks + 8 thrusters right arm
50 double unders
Rest 5min
Repeat
5 rounds
10 single arm devils presses left arm
10 single arm devils presses right arm
40 air squats
Rest 2min between rounds
Every 3min x21
10 weighted pistols
10/10 single arm hang snatches
10 burpees
150 single arm hang clean thrusters
EMOM perform 10 burpees
Swap arms each minute
10min AMRAP
8/8 single arm thrusters
12 butterfly sit ups
6 lateral burpees over dumbbell
50-40-30-20-10
Single arm snatches
Burpees
Alternate arms each rep, take the dumbbell or kettlebell from the floor
10 rounds
30 double unders
20 air squats
10/10 single arm hang clean and jerks
5 rounds
100 double unders
20m HSW (2x10m)
20 single arm hang split snatches (alternating arms)
Scaling: if you can’t do HSW due to skill sub for bear crawls. If you can’t do them due to space, substitute 1:00 HS hold.
21-18-15-12-9-6-3
Single arm OHS left arm
Single arm OHS right arm
Lateral burpees over dumbbell or kettlebell
10 rounds
10 burpees
10 reverse OH lunges left arm
10 revers OH lunges right arm
20 Russian swings
10-9-8-7-6-5-4-3-2-1
Single arm snatches Left
Single arm snatches right
20-18-16-14-12-10-8-6-4-2
Goblet squats
HSPU
Scaling - swap HSPU for regular push ups or scale up to strict if you want
50 Turkish get ups
Swap arms every 5 reps
Every 3min perform 15 burpees
Start with the 15 burpees
50 goblet lunges
50 jumping lunges
50 walking lunges (no load, you can also do these stationary)
EMOM 6 single arm hang snatches, switch arms each min.
Every 2min x10 rounds
20 hollow rocks
5/5 single arm hang squat snatches
50 double unders
EMOM x21
Min 1: 5 single arm snatches + 5 shoulder to OH + 5 thrusters + 5 single arm front squats all on the left arm
Min 2: 5 single arm snatches + 5 shoulder to OH + 5 thrusters + 5 single arm front squats all on the right arm
Min 3: 15 burpees
Single arm complexes should be doable unbroken, scale load if needed
100 single arm hang cleans (glorified curls)
100 single arm push presses
100 reverse lunges