Bodyweight Workouts
No equipment, no excuses — bodyweight workouts you can do anywhere using pull-ups, push-ups, squats, and runs. Find community bodyweight WODs.
Dumbbell Dash
Dumbbell Thruster · Push-up · Single-Arm Dumbbell Row · Reverse Lunge · Dumbbell Deadlift
Murph
Run · Pull-up · Push-up · Air Squat
Descent
Wall Ball · Pull-up · Kettlebell Swing · Box Jump · Handstand Push-up
Quick Reset HIIT
Air Squat · Incline Push-up · Glute Bridge · Mountain Climber · Plank
Tuesday Workout
Burpee · Push-Up · Dip · Pull-Up · Squat
For Time
Burpee · Push-Up · Flutter Kick · Leg Raise
fast finish
Burpee
Travel Turbo
Squat · Incline Push-up · Reverse Lunge · Plank Shoulder Tap · Jumping Jack
Iron Echo
Run · Pull-up · Push-up · Air Squat · Barbell Deadlift
Climb the Minutes
Double-under · Dumbbell Front Squat · Alternating Dumbbell Snatch · Burpee · Dumbbell Thruster
Descending Drive
Row · Thruster · Pull-up · Box Jump · Double-Under
Barbell Circuit
Thruster · Chest-to-Bar Pull-up · Box Jump Over
Split Rail
Front Squat · Pull-up
10-Min Cardio
Burpee · Air Squat · Mountain Climber
Iron March
Run · Deadlift · Pull-up · Push Press · Front Squat
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row
Michael
Run · Back Extension · Sit-up
Hill Run
400-meter run · Box Jump · Wall Ball Shot
steady start circuit
Air Squat · Incline Push-up · Glute Bridge · Alternating Reverse Lunge · Dead Bug
One Bell Flow
Dumbbell Thruster · Push-up · Single-arm Dumbbell Row · Reverse Lunge · Plank Shoulder Tap
Sunday Sprint
Barbell Thruster · Pull-up · Burpee Over Bar
Monday Split Chipper
Double-Under · Pull-up · Hang Power Clean · Wall Ball · Run Together
Descending Deck
Pull-up · Toes-to-Bar · Power Clean · Wall Ball · Box Jump
wall ball engine
Row · Wall Ball · Burpee Broad Jump
Barbell Beat
Power Clean · Pull-up · Front Squat
Sled Run Builder
Run · Sled Push · Sled Pull
Thursday Burn
Burpee · Air Squat · Mountain Climber
Rising Minutes
Jump Rope · Toes-to-Bar · Dumbbell Push Press · Wall Ball Shot · Burpee Over Line
Lunch Break Burn
Push-up · Goblet Squat · Mountain Climber
5-Station Engine
Row · Dumbbell Thruster · Burpee · Kettlebell Swing · Mountain Climber
Barbell Bounce
Pull-up · Power Clean
grit carry amrap
Sandbag Clean to Shoulder · Push-up · Bear-Hug Sandbag Carry · Air Squat
sled lane builder
Run · Sled Push · Sled Pull · Wall Ball
Carry Circuit AMRAP
Sandbag Bear-Hug Carry · Push-Up · Sandbag Front Squat · Sandbag Bent-Over Row · Alternating Reverse Lunge
Sunday Spark
Jump Rope · Dumbbell Thruster · Box Jump · Mountain Climber · Dumbbell Bent-Over Row
Dumbbell Grind
Dumbbell Goblet Squat · Dumbbell Clean and Press · Alternating Dumbbell Reverse Lunge · Renegade Row
Barbell Drift
Power Clean · Pull-up · Front Squat · Toes-to-Bar
KB-DB Grind
Kettlebell Swing · Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Sandbag Switchback
Dumbbell Hang Clean · Sandbag Front Squat · Dumbbell Push Press · Sandbag Bent-Over Row · Dumbbell Reverse Lunge
Easy Start Full Body
Air Squat · Incline Push-up · Glute Bridge · March in Place · Dead Bug
steady chipper
Run · Dumbbell Deadlift · Sit-up · Reverse Lunge · Dumbbell Push Press
Floor Flow AMRAP
Dumbbell Goblet Squat · Alternating Dumbbell Bent-Over Row · Dumbbell Push Press · Alternating Reverse Lunge · Dumbbell Sit-Up to Stand
triangle pace
Pull-up · Front Squat · Row
Friday Foundation
Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Sweat Sprint
Burpee · Mountain Climber · Air Squat · Push-up · Skater Hop
Simple Sweat Circuit
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Reverse Lunge · Push-Up · Dumbbell Romanian Deadlift
Sunday Sprint 15
Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Wednesday Reset
Air Squat · Incline Push-up · Reverse Lunge · Dead Bug
Sunday Six
Wall Ball · Pull-up · Box Jump · Deadlift · Push-up
garage grind
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Burpee
wall line
Wall Ball · Row · Burpee Broad Jump
Monday Reset EMOM
Air Squat · Incline Push-up
Sledline Engine
Run · Ski Erg · Sled Push · Sled Pull · Burpee Broad Jump
Eight by One
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
pull squat ride
Pull-up · Goblet Squat · Bike Erg
Race Eight
Run · Ski Erg · Sled Push · Sled Pull · Burpee Broad Jump
race pace eight
Run · SkiErg · Sled Push · Sled Pull · Burpee Broad Jump
midweek two-step emom
Air Squat · Push-up
Descending Ladder
Wall Ball · Pull-up · Deadlift · Toes-to-Bar · Burpee
Friday Flow
Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Alternating Reverse Lunge · Dumbbell Push Press
Start Here Circuit
Air Squat · Incline Push-up · Reverse Lunge · Glute Bridge · Plank
Ball Row Jump
Row · Wall Ball · Burpee Broad Jump
split pace
Power Clean · Pull-up · Chest-to-Bar Pull-up
Friday Flow EMOM
Goblet Squat · Incline Push-up
Sunday steady switch
Goblet Squat · Push-up
Press + Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press · Dumbbell Reverse Lunge
Friday Triplet
Pull-up · Goblet Squat · Row
easy start home circuit
Air Squat · Incline Push-up · Glute Bridge · March in Place · Dead Bug
Wednesday Engine Triplet
Toes-to-Bar · Hang Power Clean · Chest-to-Bar Pull-up
Downshift
Thruster · Pull-up · Box Jump-Over · Burpee · Wall Ball
Midweek Chipper
Double Under · Dumbbell Deadlift · Alternating Dumbbell Hang Clean · Bodyweight Walking Lunge · Dumbbell Push Press
easy starter flow
Air Squat · Incline Push-up · Glute Bridge · Bird Dog · March in Place
Wall Ball Breaker
Row · Wall Ball · Burpee Broad Jump
barbell lungs
Deadlift · Pull-up
Sunday Drive
Pull-up · Goblet Squat · Row
Wednesday reset
Air Squat · Incline Push-up · Glute Bridge · Alternating Reverse Lunge · Plank
Sunday Reset HIIT
Air Squat · Incline Push-Up · Glute Bridge
Tuesday Density
Dumbbell Push Press · Pull-up
Wall Row Jump
Wall Ball · Row · Burpee Broad Jump
garage grit trio
Kettlebell Swing · Dumbbell Push Press · Burpee
Sunday Sprint
Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Race Simulation Sunday
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
steady switch
Air Squat · Push-up
barbell pulse
Thruster · Toes-to-Bar · Hang Power Clean
Garage Grind
Kettlebell Swing · Dumbbell Push Press · Burpee
Three-Minute Engine
Air Squat · Push-up · Mountain Climber
Iron Pulse
Power Clean · Pull-up · Front Squat
tripwire
Dumbbell Snatch · Pull-up · Burpee Over Dumbbell
Sledline Engine
Run · Sled Push · Sled Pull · Farmers Carry · Wall Ball
wall line grind
Wall Ball · Row · Burpee Broad Jump
Friday Starter AMRAP
Air Squat · Incline Push-Up · Glute Bridge · Dead Bug
Push Day
Bench Press · Overhead Press · Dumbbell Incline Press · Chest-Supported Rear Delt Raise · Close-Grip Push-Up
Garage Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Kettlebell Swing
Tuesday Reset
Run · Dumbbell Goblet Squat · Push-up · Alternating Reverse Lunge · Sit-up
Monday Chipper
Dumbbell Deadlift · Push-up · Alternating Reverse Lunge · Sit-up · Farmer Carry
Fallen Light
Wall Ball · Box Jump Over · Toes-to-Bar · Power Clean · Pull-up
Sunday Switch
Goblet Squat · Step-Back Burpee
Swing Press EMOM
Kettlebell Swing · Push-up
steady pair emom
Air Squat · Push-up
Sunday starter flow
March in Place · Air Squat · Wall Push-up · Standing Knee Lift · Glute Bridge
steady climb
Pull-up · Box Jump Over · Kettlebell Swing · Dumbbell Front Rack Lunge
Sled Engine Run
Run · Sled Push · Sled Pull · Sandbag Walking Lunge
Midweek Sprint
Bodyweight Squat · Push-up · Mountain Climber · Burpee · Plank Shoulder Tap
Single Bell Sprint
Dumbbell Deadlift · Push-up · Dumbbell Front Squat · Alternating Reverse Lunge · Dumbbell Bent-Over Row
DB Full-Body Grind
Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press · Dumbbell Romanian Deadlift
Burpee Blast Tabata
Burpee
easy engine pair
Air Squat · Incline Push-up
easy start hiit
Air Squat · Incline Push-up · March in Place · Glute Bridge · Dead Bug
Barbell Lines
Power Clean · Toes-to-Bar · Chest-to-Bar Pull-up
Monday Pace
Air Squat · Push-up · Sit-up
Garage Grind
Kettlebell Swings · Dumbbell Push Press · Burpee
Iron Sprint
Deadlift · Pull-up
Descending Ladder
Pull-up · Dumbbell Thruster · Box Jump · Toes-to-Bar · Deadlift
four corners
Dumbbell Thruster · Box Jump Over · Mountain Climber · Alternating Reverse Lunge
Sunday Burner
Wall Ball · Box Jump
garage triplet
Kettlebell Swing · Dumbbell Push Press · Burpee
Partner Lap Chase
Row · Wall Ball · Pull-up · Sit-up
quiet circuit
Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
shared haul
Pull-up · Thruster · Box Jump Over · Double-under · Wall Ball
Descending Ladder Chipper
Wall Ball · Pull-up · Box Jump · Power Clean · Burpee
sledline engine
Run · Sled Push · Sled Pull · Wall Ball
sledline builder
Run · Sled Push · Sled Pull · Farmer Carry · Wall Ball
steady two-step
Dumbbell Goblet Squat · Incline Push-up
Push Pull Pulse
Push-Up · Row · Dumbbell Push Press · Ring Row · Burpee
Barbell + Gym Triplet
Power Clean · Pull-up · Box Jump
easy engine emom
Air Squat · Incline Push-up
Grip & Drive
Power Clean · Pull-up
easy starter circuit
Air Squat · Incline Push-up · Glute Bridge · Dead Bug · March in Place
Sledline Grinder
Run · Sled Push · Sled Pull · Wall Ball
Sunday Switch
Kettlebell Swing · Burpee
buddy brace relay
Assault Bike · Front Rack Dumbbell Walking Lunge · Pull-up · Wall Ball · Farmer Carry
Friday Relay AMRAP
Row · Burpee Over Rower · Power Clean
rack and go
Dumbbell Front-Rack Walking Lunge · Dumbbell Push Press
Garage Grinder
Kettlebell Swing · Dumbbell Front Squat · Push-up · Single-arm Dumbbell Row
Wall Row Jump
Run · Wall Ball · Row · Burpee Broad Jump
garage grinder
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Plank Shoulder Tap
Sunday Reset
Air Squat · Incline Push-up · Glute Bridge · Dead Bug · March in Place
Gentle Monday Reset
Air Squat · Incline Push-up · Glute Bridge · March in Place
Midweek Grind
Air Squat · Push-up · Alternating Reverse Lunge
I-Go You-Hold Relay
Toes-to-Bar · Kettlebell Front Rack Hold · Run
Sunday Starter EMOM
Incline Push-up · Air Squat
pull squat engine
Pull-up · Goblet Squat · Row
Tuesday Two-Step
Air Squat · Push-up
Row, Jump, Burn
Row · Wall Ball · Burpee Broad Jump
friday spark
Air Squat · Push-Up · Alternating Reverse Lunge · Mountain Climber · Dumbbell Thruster
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
steady three
Pull-up · Goblet Squat · Row
sparky three
Goblet Squat · Chest-to-Bar Pull-up · Box Jump Over
Alternating Grind
Front Squat · Pull-up
Sunday Chipper
Double Under · Dumbbell Thruster · Box Jump · Pull-up · Goblet Squat
Downshift
Pull-up · Push-up · Air Squat · Box Jump · Toes-to-Bar
press & pulse emom
Alternating Dumbbell Push Press · Goblet Squat · Reverse Lunge
downshift
Clean and Jerk · Pull-up · Wall Ball · Box Jump · Toes-to-Bar
Sled Shift
Run · Sled Push · Sled Pull · Sandbag Walking Lunge · Farmers Carry
dumbbell engine
Dumbbell Burpee Deadlift · Dumbbell Thruster · Alternating Dumbbell Snatch · Reverse Lunge · Renegade Row
Three-Move Grinder
Air Squat · Push-Up · Burpee
Cruise Pace Couplet
Dumbbell Hang Clean and Push Press · Box Jump Over
dense db circuit
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Snatch · Goblet Reverse Lunge
Friday Finish
Run · Goblet Squat · Push-up · Ring Row · Alternating Reverse Lunge
Thursday Grind
Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Romanian Deadlift · Alternating Dumbbell Snatch
Friday Flow
Air Squat · Incline Push-up · Glute Bridge · Dead Bug · March in Place
Sunday Starter
March in Place · Air Squat to Chair · Incline Push-up · Glute Bridge · Dead Bug
descent chipper
Chest-to-Bar Pull-up · Wall Ball · Deadlift · Box Jump Over · Power Clean
Two-Up Carry Relay
Burpee · Farmer Carry · Wall Ball · Pull-up
Barbell Wind
Pull-up · Power Clean
starter circuit
Air Squat · Knee Push-up · Glute Bridge · Dead Bug
Monday Mixer
Double-Under · Air Squat · Sit-up · Pull-up · Box Step-up
Descending Chipper
Double-under · Thruster · Pull-up · Box Jump Over · Deadlift
Sunday Circuit
Dumbbell Thruster · Alternating Dumbbell Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press
Push-Pull Pulse
Push-up · Ring Row · Alternating Dumbbell Floor Press · Bent-Over Dumbbell Row · Hand-Release Push-up
Alternate Rounds Grind
Double-under · Toes-to-Bar · Power Clean and Jerk
steady chipper 30
Box Step-Up · Dumbbell Push Press · Wall Ball · Burpee
Drop the Stack
Thruster · Chest-to-bar Pull-up · Box Jump Over · Wall Ball · Toes-to-Bar
Bar and Rings
Clean and Jerk · Ring Muscle-Up
Buddy Ladder AMRAP
Row · Kettlebell Goblet Squat · Pull-up · Burpee Box Jump Over
easy monday emom
Goblet Squat · Incline Push-up
Spark Triplet
Dumbbell Thruster · Burpee Over Dumbbell · Row
climbing gears
Box Jump Over · Pull-up · Dumbbell Thruster · Barbell Push Press
Duo Chipper
Row · Burpee Box Jump Over · Power Clean · Toes-to-Bar · Wall Ball
Sledline Builder
Run · Sled Push · Sled Pull · Burpee Broad Jump · Wall Ball
iron ladder
Power Clean · Pull-up · Front Squat
Barbell Couplet 21
Thruster · Chest-to-Bar Pull-up
Barbell & Breath
Double-Under · Toes-to-Bar · Clean and Jerk · Run
Advanced Power Tower EMOM
Kettlebell Goblet Squat · Hanging Knee Raise · Dumbbell Push Press · Pull-Up · Kettlebell Deadlift
hyrox eight-run gauntlet
Run · Ski Erg · Sled Push · Sled Pull · Burpee Broad Jump
Drop Down
Row · Thruster · Pull-up · Box Jump Over · Wall Ball
Barbell Lines
Power Clean · Chest-to-Bar Pull-up · Front Squat
Descending Grind
Assault Bike · Thruster · Pull-up · Box Jump · Toes-to-Bar
Descending Grinder
Run · Deadlift · Pull-up · Box Jump · Hang Power Clean
Partner Hold Relay
Run · Pull-up · Front Squat · Push-up · Wall Ball
Eight-by-one simulator
Run · Ski Erg · Sled Push · Sled Pull · Burpee Broad Jump
Three-Move Sprint
Air Squat · Push-up · Sit-up
five-station surge
Row · Dumbbell Thruster · Alternating Reverse Lunge · Push-Up · Russian Kettlebell Swing
climb the dial
Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster
Garage Flow
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Renegade Row · Push-up
Alternating Drive
Deadlift · Burpee
Wednesday grinder
Dumbbell Thruster · Alternating Dumbbell Snatch · Renegade Row · Reverse Lunge · Dumbbell Floor Press
pull squat pedal
Chest-to-Bar Pull-up · Front Squat · Bike Erg
Triple Threat Sprint
Run · Dumbbell Thruster · Pull-up
grit triplet
Power Clean · Toes-to-Bar · Thruster
pull ride squat
Pull-up · Air Squat · Row
Wednesday circuit surge
Assault Bike · Dumbbell Thruster · Burpee · Row Erg · Box Jump Over
Saturday Sprint
Air Squat · Push-up · Sit-up
Sprint Ladder
400-meter Run · Pull-up · Box Jump · Toes-to-Bar
press + legs emom
Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge
Monday Minute Mix
Air Squat · Push-up
Easy Start
March in Place · Air Squat · Incline Push-up · Glute Bridge · Dead Bug
tabata squat sprint
Air Squat
Monday Alternator
Pull-up · Assault Bike
Race Day Eight
Run · SkiErg · Sled Push · Sled Pull · Burpee Broad Jump
steady push couplet
Shoulder to Overhead · Chest-to-Bar Pull-up
alt engine 20
Pull-up · Kettlebell Swing
Engine Ladder
Row · Dumbbell Thruster · Toes-to-Bar
Dumbbell Pulse
Dumbbell Thruster · Renegade Row · Alternating Reverse Lunge · Dumbbell Push Press · Dumbbell Deadlift
easy start
Air Squat · Incline Push-up · Glute Bridge · Dead Bug · March in Place
step-up emom
Thruster · Toes-to-Bar · Deadlift · Pull-up
Saturday circuit
Dumbbell Goblet Squat · Dumbbell Bent-Over Row · Push-Up · Dumbbell Reverse Lunge · Dumbbell Push Press
sandbag relay
Dumbbell Deadlift · Sandbag Clean · Dumbbell Front Squat · Sandbag Reverse Lunge · Dumbbell Push Press
Pace Ladder
Toes-to-Bar · Dumbbell Hang Clean and Push Press · Box Jump Over
Descending Clean Chipper
Squat Clean · Pull-up · Chest-to-Bar Pull-up · Ring Muscle-up
Easy Engine EMOM
Kettlebell Deadlift · Sit-up
sled run engine
Run · Sled Push · Sled Pull · Sandbag Carry
easy start circuit
March in Place · Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Press & Legs EMOM
Dumbbell Push Press · Goblet Squat · Reverse Lunge
Midweek Hustle
Row · Push-up · Air Squat
Tag Team Chipper
Pull-up · Wall Ball · Double-Unders
Lunch Break Engine
Air Squat · Push-up · Kettlebell Swing
Barbell Flywheel
Toes-to-Bar · Hang Power Clean · Chest-to-Bar Pull-up
Sled Engine 5
Run · Sled Push · Sled Pull
Five-Station Burn
Double-Unders · Dumbbell Thruster · Kettlebell Swing · Box Jump Over · Row
alternating cadence
Pull-up · Push-up
steady climb
Double Under · Dumbbell Push Press · Sit-up · Row
pull squat sprint
Pull-up · Air Squat · Row
Garage Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Push-up · Kettlebell Swing
Descending Deck
Double-under · Pull-up · Wall Ball · Kettlebell Swing · Box Jump
Clean Sprint Triplet
Power Clean · Shuttle Run · Bar Facing Burpee
Bag & Burn
Sandbag Ground to Shoulder · Bear Crawl · Sandbag Bear-Hug Carry · Burpee Over Sandbag
Row, Ball, Jump
Row · Wall Ball · Burpee Broad Jump
downshift
Pull-up · Kettlebell Swing · Box Jump · Wall Ball · Burpee
Double Duty Hold & Go
Double-Under · Toes-to-Bar · Dumbbell Clean and Jerk · Run
Three-Station Grind
Row · Wall Ball · Burpee Broad Jump
Steady Climb
Double Under · Dumbbell Hang Power Clean · Box Jump Over
Sled Engine Split
Run · Sled Push · Sled Pull · Sandbag Walking Lunge
all-body blender
Dumbbell Thruster · Alternating Dumbbell Renegade Row · Dumbbell Reverse Lunge · Dumbbell Romanian Deadlift · Dumbbell Push Press
sled line
Run · Sled Push · Sled Pull
pull + squat + row
Pull-up · Goblet Squat · Row
easy start circuit
Air Squat · Incline Push-up · Glute Bridge · Bird Dog
Sunday Surge
Burpee · Air Squat · Mountain Climber · Plank Jack
Sled Engine
Run · Sled Push · Sled Pull · Sandbag Walking Lunge · Wall Ball
garage grind
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-Up · Dead Bug
eight-leg hyrox sim
Run · SkiErg · Sled Push · Sled Pull · Burpee Broad Jump
Easy Win HIIT
March in Place · Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Descending Hustle
Pull-up · Barbell Power Clean · Box Jump Over · Thruster
Press & Drive EMOM
Single-Arm Dumbbell Push Press · Goblet Squat · Reverse Lunge
Split Sprint 21-15-9
Thruster · Pull-up
Sunday Swing
Pull-up · Air Squat · Row
Two-for-One Chipper
Row · Dumbbell Hang Power Clean · Pull-up · Dumbbell Push Press · Farmers Carry
Saturday Chipper
Goblet Squat · Push-up · Alternating Dumbbell Reverse Lunge · Sit-up
steady two-step
Air Squat · Push-up
Buddy Chipper
Row · Burpee Over Rower · Power Clean
Take Turns Grind
Run · Wall Ball · Dumbbell Hang Power Clean
sled line engine
Run · Sled Push · Sled Pull
Thursday Sweat Circuit
Air Squat · Push-up · Reverse Lunge · Mountain Climber
Easy Pulse
Air Squat · Incline Push-up · Glute Bridge · March in Place
easy start flow
March in Place · Air Squat · Wall Push-up · Glute Bridge · Standing Knee Lift
sunday triplet burn
Run · Deadlift · Pull-up · Wall Ball
five-station surge
Burpee · Goblet Squat · Push-Up · Alternating Reverse Lunge · Mountain Climber
garage trio grind
Kettlebell Swing · Dumbbell Front Squat · Burpee
row jump wall grind
Row · Burpee Broad Jump · Wall Ball
Thursday Grind
Run · Kettlebell Deadlift · Alternating Reverse Lunge · Push-up · Kettlebell Swing
sled pulse
Run · Sled Push · Sled Pull
bell and push
Kettlebell Swing · Push-up
Push-Pull Pulse
Dumbbell Push Press · Pull-up
steady pull
Pull-up · Front Squat · Row
Sunday Sprint
Dumbbell Thruster · Push-up · Goblet Reverse Lunge
Barbell Echo
Hang Clean Push Press · Pull-up · Wall Ball Shot
Four Corners
Row · Dumbbell Thruster · Box Jump Over · Burpee
Bag & Burn
Sandbag Clean to Shoulder · Burpee · Sandbag Bear-Hug Carry
five-station shred
Assault Bike · Dumbbell Thruster · Rower · Burpee · Jump Rope
race brick 8
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
sled line builder
Run · Sled Push · Sled Pull
garage grinder
Kettlebell Swing · Dumbbell Push Press · Burpee · Goblet Squat
Clean Sweep
Double-under · Toes-to-bar · Kettlebell swing · Box jump over · Dumbbell thruster
easy start 8
Air Squat · Incline Push-Up · Glute Bridge · March in Place
dumbbell engine
Dumbbell Goblet Squat · Push-up · Alternating Dumbbell Hang Clean and Press · Dumbbell Bent-Over Row · Alternating Reverse Lunge
Saturday Sprint
Air Squat · Push-up · Dumbbell Row
Descending Descent
Pull-up · Barbell Thruster · Box Jump · Toes-to-Bar · Row
Redline Triplet
Bar Muscle-Up · Row · Wall Ball Shot
Easy Start
Air Squat · Incline Push-Up · Glute Bridge · Dead Bug
Run and Rip
Run · Thruster · Pull-up
Swing & Press EMOM
Kettlebell Swing · Push-up
Barbell Pulse
Chest-to-Bar Pull-up · Hang Power Clean · Toes-to-Bar
Row Breaker
Row · Wall Ball · Burpee Broad Jump
Bag Burner
Sandbag Over-the-Shoulder · Burpee · Sandbag Bear-Hug Carry
8x1k Hybrid Simulation
Run · Ski Erg · Sled Push · Sled Pull · Burpee Broad Jump
swift nine
Dumbbell Snatch · Lateral Burpee Over Dumbbell
Barbell Break
Pull-up · Thruster
Friday Fresh Start
Air Squat · Incline Push-up · Glute Bridge · March in Place · Dead Bug
Sunday Grind
Thruster · Pull-up
Descending Drive
Pull-up · Deadlift · Box Jump · Hang Power Clean · Double-under
Downshift Chipper
Double-under · Wall Ball · Kettlebell Swing · Pull-up · Box Jump
first step amrap
Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Climb the Minute
Double Under · kettlebell goblet squat · Dumbbell Push Press · Box Jump Over
Row, Jump, Wall
Row · Burpee Broad Jump · Wall Ball
Double Bell Dash
Dumbbell Thruster · Renegade Row · Dumbbell Front Rack Walking Lunge · Dumbbell Bent Over Row
Pair Up Chipper
Row · Burpee · Pull-up · Power Clean
quick trio
Air Squat · Push-up · Mountain Climber
Steady Trade
Run · Pull-up
garage grit amrap
Kettlebell Swing · Dumbbell Push Press · Goblet Reverse Lunge · Push-up
sled line builder
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
Barbell & Burpees
Deadlift · Burpee Over Bar
Climb the Ladder
Run · Burpee · Wall Ball
KB Swing / Push EMOM
Kettlebell Swing · Push-Up
Band & Rope Burner
Jump Rope · Band Row · Push-Up · Band Good Morning
Pull, Squat, Engine
Pull-up · Dumbbell Front Squat · Row
easy saturday reset
March in Place · Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Upper Body Bodyweight
Pull-Up · Push-Up · Dips
Band Burnout
Jump Rope · Banded Good Morning · Push-Up · Banded Squat Walk
steady split emom
Kettlebell Deadlift · Incline Push-up
steady split
Air Squat · Incline Push-up
run station sim
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
Pull, Squat, Row
Pull-up · Dumbbell Front Squat · Row
steady split emom
Air Squat · Incline Push-up
Fast Triplet
Dumbbell Thruster · Pull-up · Box Jump Over
Tuesday Three
Goblet Squat · Push-up · Alternating Dumbbell Snatch
Row House
Row · Thruster · Pull-up · Deadlift
Two-Person Grind
Row · Pull-up · Wall Ball · Kettlebell Swing · Box Jump Over
Relay Grind
Row · Burpee Over Rower · Power Clean
tabata push
Push-up
8k Race Sim
Run · Sled Push · Sled Pull · Burpee Broad Jump · Row
single move tabata
Air Squat
Friday Finish
Dumbbell Deadlift · Push-up · Goblet Squat · Dumbbell Push Press · Alternating Reverse Lunge
Alternate Rounds Engine
Row · Burpee Over Rower · Power Clean
Eight by One
Run · Ski Erg · Sled Push · Burpee Broad Jump · Row
Saturday Grind
Double Under · Goblet Squat · Push-up · Box Step-up
Double Down
Dumbbell Deadlift · Dumbbell Push Press · Alternating Dumbbell Reverse Lunge
Three-Minute Loop
Air Squat · Push-up · Sit-up
Santy’s Sunday Workout
Burpee · Push-Up · Flutter Kick · Leg Raise
Descending Descent
Double-Under · Pull-up · Wall Ball · Dumbbell Snatch · Box Jump Over
Steady Saturday EMOM
Air Squat · Push-up
Saturday Engine Triplet
Pull-up · Goblet Squat · Row
Garage Grind 20
Kettlebell Goblet Squat · Dumbbell Push Press · Push-up
Run and Pull
400-meter Run · Chest-to-Bar Pull-up
Buddy Lockstep
Row · Dumbbell Front Squat · Burpee · Dumbbell Push Press
Sunday Spike
Thruster · Pull-up · Wall Ball
Barbell Circuit
Thruster · Chest-to-Bar Pull-up · Power Clean
Wall, Row, Jump
Run · Wall Ball · Row · Burpee Broad Jump
steady climb
Run · Dumbbell Hang Clean and Push Press · Pull-up
Thursday Circuit 40/20
Assault Bike · Dumbbell Thruster · Box Jump Over · Row Erg · Medicine Ball Slams
One-DB Grinder
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Snatch · Reverse Lunge · Dumbbell Push Press
spicy triplet sprint
Thruster · Chest-to-Bar Pull-up · Bar-facing Burpee
Drop Down
Wall Ball · Deadlift · Box Jump · Pull-up · Dumbbell Push Press
Barbell Pulldown
Power Snatch · Toes-to-Bar · Front Squat
sledline engine
Run · Sled Push · Sled Pull
Full-Body Cruise
Dumbbell Front Squat · Single-Arm Dumbbell Push Press · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Deadlift
Sunday Rox Trio
Run · Wall Ball · Row · Burpee Broad Jump
Tuesday Carry Chipper
Run · Goblet Squat · Pull-up · Dumbbell Push Press · Sit-up
five-station burner
Kettlebell Swing · Push-Up · Row Erg · Box Jump Over · Wall Ball
barbell and burpees
Deadlift · Burpee Over Bar
Slam Line
Run · Chest-to-Bar Pull-up · Power Clean
downshift chipper
Power Clean · Chest-to-Bar Pull-up · Box Jump Over · Toes-to-Bar · Burpee Over Barbell
Descending Drive
Row · Thruster · Pull-up · Front Squat · Burpee Over Bar
Sunday Switch
Air Squat · Incline Push-up
Split Line
Pull-up · Power Clean
Steady Climb
Pull-up · Dumbbell Front Squat · Bike Erg
descending deck
Pull-up · Wall Ball · Deadlift · Box Jump · Double-under
Relay Grind AMRAP
Row · Dumbbell Thruster · Pull-up · Burpee
steady pair
400 Meter Run · Dumbbell Front Squat
press & drive emom
Dumbbell Push Press · Goblet Reverse Lunge
Bench Shift
Deadlift · Pull-up · Hang Power Clean
Tabata Pop
Air Squat
Buddy Brake Line
Row · Burpee · Dumbbell Front Squat · Pull-up
Pull, Squat, Go
Pull-up · Goblet Squat · Row
Monday Chip
Dumbbell Goblet Squat · Push-up · Dumbbell Romanian Deadlift · Step-up · Plank Shoulder Tap
Grind and Go
Dumbbell Hang Squat Clean · Push-up · Dumbbell Front Rack Reverse Lunge · Renegade Row · Dumbbell Farmer Carry
Barbell Swing
Power Clean · Chest-to-Bar Pull-up · Double Under
Steady Saturday Couplet
Row · Burpee Box Jump Over
steady switch
Air Squat · Incline Push-up
Easy Reset HIIT
Air Squat · Incline Push-up · Glute Bridge · Dead Bug
Grip & Grit
Dumbbell Snatch · Renegade Row · Goblet Squat · Alternating Dumbbell Reverse Lunge · Dumbbell Push Press
Wall Ball Split
Row · Wall Ball · Burpee Broad Jump
Pocket Burn
Squat to Knee Raise · Sprawl · Reverse Lunge · Mountain Climber
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