Because nobody said you needed weights to get your ass kicked.

WOD

Warm-Up:

Dynamic warm up, get moving.

400m run, 100m high knees, 100m toe touches

Warm-Up WOD:

300m walking lunge

6 mountain climbers + 3 pyramid pushups every 30m (apx. every 15 lunges)

Strength:

3×100, Running clock, Chipper

100 step ups (to a distance approx 20″)

100 push ups

100 flutter kicks (counting every 4th kick as one rep)

5 burpees at every minute until completion.

*Must be completed in order. Cannot move on until all 100 reps of each movement are completed.

WOD:

7 minute amrap

40 cal on rower

30 box jumps

20 inverted planche push ups

(At the end of 7 minutes) 1 min max effort burpee box jump overs

1 Minute Rest

5 minute amrap

30 cal on rower

20 box jumps

10 inverted planche push-ups

(At the end of 5 minutes) 1 min max effort burpee box jump overs

1 Minute Rest

3 minute amrap

10 cal

10 box jump

10 inverted planche push-ups

(At the end of 3 minutes) 1 min max effort burpees box jumps over

 

Note* this is to be done in a gym. No gym? No problem. Substitute the rowing with a 400m/300m/200m run. Find a sturdy surface to jump on for the box jump (park bench, stairs, etc.) or swap for bodyweight squat jumps. 

    
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