Christmas Break Gymless WODs

I hope you all are enjoying your time at home. With all the delicious food around the house I thought I would post some WODs to help keep the pounds off. Some of these may require a jump rope or pull-up bar. Most of these only require your body and some motivations.

• Murph: run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (partitioning bodyweight stuff OK)
• Griff: run 800m, run 400m backward, run 800m, run 400m backward
• Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are situps, the third 8 intervals are pushups, and finally, the last 8 intervals are squats. There is no rest between exercises.
• Annie: 50-40-30-20-10 reps of: double-unders situps
• 150 burpees for time
• 1 round Tabata sprints (hills if possible) 1 round Tabata bottom-to-bottom squats (Rachel likes these!) There is no rest between exercises
• Run 5k , but every 2:00 do 20 pushups and 20 squats.
• 5 rounds of: 100 squats 20 lunges 35 pushups
• 2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00
• Bodyweight Fran: 21-15-9 reps of: burpees pullups
• Deck of Cards
• 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 - burpees Spades - situps Clubs - squats Jokers - Run 1 mile
• 400m walking lunge

Here are some endurance challenges for if you eat lots of food and feel guilty:

• Burpee Mile: Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700-800 burpees and 75-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile.
• Painstorm XXIV: Run 100m 50 burpees Run 200m 100 pushups Run 300m 150 walking Run 400m 200 squats Run 300m 150 walking Run 200m 100 pushups Run 100m 50 burpees
• Triple Murph: Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions. Third Murph is partitioned 5/10/15.

Enjoy!