Can't make it in? No equipment?

 

Rounds for time:

   Running:

  • 4 rounds: Run 400m, 35 Pushups

  • 5 rounds: Run 200m, 15 Burpees

  • 4 rounds: Run 400m, 20 Walking Lunge Burpees (perform 2 walking lunges and 1 burpee)

  • 4 rounds: Run 400m, 50 Squats

  • 5 rounds: Run 400m, 20 Walking Lunges, 20 Pushups

  • 2 rounds: Run 800m, 1 minute of pushups, Run 800m, 1 minute of squats

  • Run 1 mile, 50 Burpees, Run 1 mile

  • Run 1 mile, 100 Pushups, 150 Situps, 200 Squats, Run 1 mile

  • Run 1 mile.  During the mile, every 1 minute on your watch, perform 10 burpees

 

   Sprints:

  • 10 Rounds: Sprint for 30 seconds, 5 Burpees

  • 10 rounds: Sprint 50m, 10 pushups

  • 7 rounds: Sprint for 30 seconds, Max rep pushups

   Total body:

  • 3 rounds: 20 Inchworm Pushups, 40 Walking Lunges, 60 Situps

  • 10 rounds: 10 Pushups, 10 Jump Squats

  • 100 Burpees for time

  • 4 rounds: 15 Inchworms, 15 Jump Squats, 30 Situps

  • 50-40-30-20-10 reps of: Squats, Walking Lunges, Pushups

  • 100 Squats, 80 Pushups, 60 Lunges, 40 Situps, 20 Burpees, 10 Inchworm Pushups

  • Perform 400m of Walking Lunges (ouch!)

As many rounds as possible:

  • As many rounds in 20 minutes: 5 Burpees, 10 Squats, 15 Pushups

  • As many rounds in 20 minutes of: 10 Burpees , 20 Situps

  • As many rounds in 20 minutes of: 10 Jumping Lunges, 10 Pushups

  • As many rounds in 20 minutes of: 24 Squats, 12 Jump Squats, 24 Walking Lunges, 12 Jumping Lunges

Tabata/EMOM:

  • 10 minute Tabata: Squats, Pushups, Situps, Sprints

  • Every minute on the minute for 20 minutes perform: 2 Burpees, 4 pushups, and 8 squats

WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

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— Leyna

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