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Introduction
100 + Bodyweight workouts is one of our most creative programs yet! 100 uniquely
crafted workouts that only require your bodyweight! There is such a great variety of
workouts inside this program that you will be challenged in a different way every time
you decide to train. The workouts consist of a variety of AMRAP’s; Rounds For Time;
TABATA’s; EMOM’s; varying rep schemes and more!
The defualt cardio for every workout is a run. If you’d like some more cardio variety
please see the cardio scale at the end of the workout.
1.
3 Rounds For Time:
400m Run
21 Burpees
(scale: No Chest Burpee - Mountain Climbers)
2.
For Time:
21-15-9
Burpees
(scale: No Chest Burpee - Mountain Climbers)
Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
3.
3 x AMRAP3:
10 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
10 AbMat Sit-Ups
10 Air Squats
*2:00 rest between AMRAP’s
4.
2 Rounds For Time:
30 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
60 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
90 Air Squats
5.
8 Rounds Alt Movements:
(20sec on 10sec off)
Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
Plank Hold
6.
For Time:
30 - 20 - 10
Burpees
(scale: No Chest Burpee - Mountain Climbers)
30 - 60 - 90
Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
7.
For Time:
1-2-3-4-5-6-7-8-9-10
Chest 2 Bar Pull-Ups
(scale: Kipping/Butterfly - Prone Ring Row - Band Assisted Pull-Up - Jumping Pull-Up)
AbMat Situps
8.
6 x 400m Run
*2min rest between rounds
9.
Every 10sec for 5min:
Perform 1 Burpee
(scale: No Chest Burpee - Mountain Climbers)
10.
5 Rounds For Time:
400m Run
20 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
11.
For Time:
Run 200m + 40 Air Squats
Run 200m + 20 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
Run 200m + 40 Alt Lunges Total
Run 200m + 50 Shoulder Taps
Run 200m + 12 No Chest Burpees
12.
For Time:
50 Walking Lunges
40 AbMat Sit-Ups
30 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
20 Air Squats
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
13.
5 Rounds for Reps:
30sec Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
30sec AbMat Sit-Ups
30sec Rest
14.
AMRAP15:
200m Run
Max Reps Unbroken Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
*Every drop starts a new run
15.
5 Rounds For Time:
12 Strict Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
24 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
36 Air Squats
16.
For Time:
100 Alt Pistols
(scale: Walking Lunge - Reverse Lunge - Pistol from Box)
*Every minute do 5 Burpees
(scale: No Chest Burpee - Mountain Climbers)
17.
5 Rounds For Time:
10 V-Ups
10 Hollow Rocks
10sec Hollow Holds
*Go Unbroken
18.
5 Rounds for Reps:
40sec Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
20sec Rest
40sec Burpees
(scale: No Chest Burpee - Mountain Climbers)
20sec Rest
40sec Air Squats
20sec Rest
40sec AbMat Sit-Ups
20sec Rest
19.
8 Rounds for Reps:
20sec Jump Squats
20sec V-Ups
10sec Rest
20.
AMRAP15:
20 V-Ups
20 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
20 Air Squats
20 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
*Every Minute perform 2 Burpees
(scale: No Chest Burpee - Mountain Climbers)
21.
5 Rounds For Time:
20 yard Bear Crawl
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
20 yard Bear Crawl
25 Air Squats
22.
10 Rounds For Time:
10 Jump Squats
35 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
23.
3 Rounds For Time:
30 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
60 Air Squats
24.
AMRAP18:
5 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
10 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
15 Air Squats
25.
50-40-30-20-10
Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
AbMat Sit-Ups
*Run 200m after every set of AbMat Sit-Ups
26.
AMRAP12:00
200m Run
10 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
15 AbMat Sit-Ups
27.
AMRAP6:
30 Double Pulse Air Squats
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
*Rest 1min
AMRAP6:
20 Alt Lunges
40 Mountain Climbers
*Rest 1min
Repeat
28.
For Time:
200m Run
30 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
200m Run
20 Chest 2 Bar Pull-Ups
(scale: Kipping/Butterfly - Prone Ring Row - Band Assisted Pull-Up - Jumping Pull-Up)
200m Run
10 Muscle-Ups
200m Run
20 Chest 2 Bar Pull-Ups
200m Run
30 Pull-Ups
200m Run
29.
Every Minute on the Minute for 7min:
Round 1 - 5 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
Round 2 - 10 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
Round 3 - 20 Air Squats
30.
AMRAP14:
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
20 Hollow Rocks
30 Leg Raises
40 Heel Touches
31.
“Death By 10 Meters”
10 meter sprint on the 1st minute
2- 10 meter sprints on the 2nd minute
3- 10 meter sprints on the 3rd minute
*Continue adding a sprint every minute until you fall off pace
32.
2 Rounds For Time:
100 Flutter Kicks
50 Hollow Rocks
100 Heel Touches
50 Hollow Rocks
100 Bicycle Crunches
33.6 Rounds For Time:
10 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
*200m Run before every round
34.
For Time:
21-15-9
Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds (each rep = 2 seconds) - Wall Walks - Pike Push-Ups)
Dips
Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
35.
5 Rounds For Time:
20 Handstand Shoulder Taps
30 Jumping Lunges
20 Handstand Shoulder Taps
30 Jumping Lunges
36.
For Time:
400m Run
50 Jump Squats
30 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
400m Run
37.
For Time:
21-15-9
Air Squats
AbMat Sit-Ups
Hand Release Push-Ups
*Use this as a benchmark WOD
38.
AMRAP18:
10 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
10 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
10 Air Squats
10 AbMat Sit-Ups
10 Alt Lunges
39.
For Time:
21-15-9-6-3
Burpees
(scale: No Chest Burpee - Mountain Climbers)
42-30-18-12-6
Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
40.
3 Rounds for Reps:
(45sec on 15sec off)
Right Plank
Left Plank
Plank Rocks
V-Ups
41.
3 Rounds For Time:
100 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
50 Air Squats
*Go Unbroken - every break or missed double under is 10 AbMat Sit-Ups
42.
AMRAP4:
20 Reverse Lunges
10 Jump Squats
*Rest 1:00
3 Rounds:
1min Max Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
1min Plank
*Rest 1min
AMRAP4:
Max Rep AbMat Sit-Ups
*Rest 2min
Repeat
43.
AMRAP15:
20 V-Up
20 Diamond Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in close grip Push-Up position)
20 Box Jump Overs
(scale: Step Overs or Lunges)
44.
EMOM15:
Min 1 - 50sec Dead Hang on Pull-Up Bar
Min 2 - 40sec Plank Hold
Min 3 - 30sec Squat Hold
*Focus on perfect form
45.
3 Rounds For Time:
15 Knees 2 Elbows
15 Hand Release Push-Ups (3sec up - 3sec down)
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
15 Hollow Body Rocks
15 Air Squats (3sec up - 3sec down)
46.
For Time:
15-12-9-6-3
Strict Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
Burpee to 6” target
Lunges (each side)
47.
AMRAP10:
50 Air Squats
5 Burpees
(scale: No Chest Burpee - Mountain Climbers)
40 AbMat Sit-Ups
5 Burpees
30 Alt Lunges
5 Burpees
20 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
5 Burpees
*Rest 2min
Repeat reps completed from first part, but for time with a goal to beat 10 minutes!
48.
For Time:
30-20-10
Pistols
(scale: Walking Lunge - Reverse Lunge - Pistol from Box)
90-60-30
Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
49.
AMRAP12:
Plank Hold
*every drop = 5 Burpees
(scale: No Chest Burpee - Mountain Climbers x 4)
50.
For Time:
400m Run
21 Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall Walks - Pike Push-Ups)
400m Run
18 HSPU
400m Run
15 HSPU
*every break on HSPU = 10 AbMat Situps
51.
For Time:
100 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
80 AbMat Sit-Ups
60 Pistols
(scale: Walking Lunge - Reverse Lunge - Pistol from Box)
40 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
20 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
52.
AMRAP12:
2-4-6-8-10...
Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
Mountain Climbers
Knees 2 Elbow
(scale: V-Ups)
Burpees
(scale: No Chest Burpee - Mountain Climbers)
*Rest 2min
AMRAP8:
10 Alt Reverse Lunges (5 each side)
10 Jump Squats
10 Pulsing Air Squats
10 Jumping Jacks
53.
AMRAP15:
10 Burpee Tuck Jumps
(scale: No Chest Burpee - Mountain Climbers)
20 Pull-Ups (your choice)
30 V-Ups
40 Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
*At minutes 2, 5, 8, 11, 14 perform 50 straight leg calf jumps
54.
8 Rounds:
20sec on - 10sec off
Hollow Rock
Hollow Hold
1min rest
*Repeat - Alternate movements
55.
5 Rounds For Time:
5 Muscle-Ups
(scale: Banded Muscle Ups - Muscle Ups from box - Pull-Ups of your choice + Dips)
15 Burpees
(scale: No Chest Burpee - Mountain Climbers)
56.
4 Rounds For Time:
400m Run
200m Light Jog
57.
10 Rounds For Time:
100m Sprint
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
58.
AMRAP20:
5 Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall Walks - Pike Push-Ups)
10 Pistols
(scale: Walking Lunge - Reverse Lunge - Pistol from Box)
15 Chest 2 Bar Pull-Ups
(scale: Kipping/Butterfly - Prone Ring Row - Band Assisted Pull-Up - Jumping Pull-Up)
59.
For Time:
400m Run
25 Air Squats
400m Run
25 Air Squats
400m Run
25 Air Squats
60.
AMRAP12:
50 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
15 Diamond Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
61.
4 Rounds For Time:
400m Run
15 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
10 Burpees
(scale: No Chest Burpee - Mountain Climbers)
62.
For Time:
400m Run
100 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
75 Jumping Lunges
50 V-Ups
25 Burpees
(scale: No Chest Burpee - Mountain Climbers)
400m Run
63.
5 Rounds For Time:
400m Run
40 Mountain Climbers
30 Air Squats
20 Wide Grip Push-Ups
10 AbMat Sit-Ups
64.
10 Rounds For Time:
200m Run (sprint)
10 Hollow Rocks
20 Diamond Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
30 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
65.
AMRAP12:
3-6-9-12-15...
Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
Burpees
(scale: No Chest Burpee - Mountain Climbers)
66.
TABATA
(20sec on 10sec off) 8 Rounds each movement:
1min Rest after every 8th round - between switching movements
Wide Stance Air Squats
Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
Split Jumps
Pull-Ups (your choice)
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
AbMat Sit-Ups
67.
For Time:
800m Run
50 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
100 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
200 Air Squats
800m Run
68.
10 Rounds For Time:
7 Burpee Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
100m Sprint
69.
For Time:
21-15-9
Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall Walks - Pike Push-Ups)
Dips
Diamond Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
70.
3 Rounds For Time:
50 Narrow Stance Air Squats
25 Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
12 Strict Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
71.
For Time:
800m Run
50 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
400m Run
40 Double Unders
200m Run
30 Double Unders
72.
AMRAP20:
100 Burpees to 6” target
*Then run the max distance with remaining time on the 20 min clock
73.
3 Rounds For Time:
10 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
20 Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
40 Wide Stance Air Squats
50 V-Ups
74.
For Time:
60 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
60 Dips
75.
For Time:
400m Run
400m Walking Lunges
400m Run
76.
For Time:
30 AbMat Sit-Ups
30 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
30
30
30
30
AbMat Sit-Ups
Walking Lunges
AbMat Sit-Ups
Burpees
(scale: No Chest Burpee - Mountain Climbers)
30 AbMat Sit-Ups
77.
4 Rounds For Time:
200m Run
20 Burpee Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
79.
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
*sets must all be unbroken, if you trip up you must restart that set in order to move on
80.
4 Rounds For Time:
20 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
30 Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
40 AbMat Sit-Ups
50 Wide Stance Air Squats
3min rest in between rounds
81.
For Time:
4 x 400m Run
*1:00 Rest between each - should be close to a sprint
82.
For Time:
100 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
100 Air Squats
100 Hand Release Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
100 AbMat Sit-Ups
*75 Reps of each movement for intermediate - 50 reps of each movement for beginners
83.
4 Rounds For Time:
400m Run
20 Diamond Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
20 Hollow Rocks
84.
For Time:
100-75-50-25
Heal Touchers
Leg Lifts
Bicycle Kicks
85.
For Time:
50 Burpee Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
*scale up or down by adding or subtracting reps
86.
5 Rounds For Time:
10 Push-Ups into :15 pushup hold
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
20 Air Squats into :15 active squat hold
30 Hollow Body Rocks into :15 hollow hold
87.
5 Rounds For Time:
10 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
20 Hand Release Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
30 Close Stance Air Squats
88.
4 Rounds For Time:
50 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
400m Run
10 Body Blasters
*Body Blaster = Burpee + Pull-up + Toes 2 Bar
89.
EMOM10:
100m Sprint
10 Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
90.
“Death By”
Strict Pull-Ups
1 Pull-up on the 1st minute
2 Pull-Ups on the 2nd minute
3 Pull-Ups on the 3rd minute
*Continue until you fall off pace
91.
Every 2nd Minute on the Minute for 20min:
5 Burpees
(scale: No Chest Burpee - Mountain Climbers)
5 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
5 Burpees
*if you fall off pace decrease burpee reps
92.
For Time:
25 Pull-Ups (your choice)
50 Air Squats
100 Heel Touchers
93.
For Time:
3min Handstand Hold (cumulative)
*Everytime you break 15 Wide Stance Air Squats
25 Burpees to 6” Target
50 Wide Grip Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
94.
For Time:
100 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
800m Run
100 Burpees
(scale: No Chest Burpee - Mountain Climbers)
800m
100 Double Unders
95.
For Time:
8 x 200m Sprint
10 Jump Squats
*2min Rest between rounds
96.
EMOM20:
10 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
10 Tuck Jumps
97.
For Time:
50 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
50 Pistols
(scale: Walking Lunge - Reverse Lunge - Pistol from Box)
*Break them up anyway you’d like
98.
For Time:
10 Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall Walks - Pike Push-Ups)
20 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
30 Burpees
(scale: No Chest Burpee - Mountain Climbers)
40 Pull-Ups
(scale: Ring Row - Jumping Pull-Up - Banded Pull-Ups)
50 Box Jumps
(If no box do tuck jumps)
60 Bench Dips
70 Hand Release Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in Push-Up position)
80 Air Squats
90 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
100 Heel Touchers
99.
EMOM18:
5 Burpees to 6” target
(scale: No Chest Burpee - Mountain Climbers)
10 Jump Squats
100.
For Time:
100 Heel Touchers
5 Toes 2 Bar
(scale: Hanging Straight Knee Raises or V-Ups)
75 Heel Touchers
10 Toes 2 Bar
50 Heel Touchers
20 Toes 2 Bar
25 Heel Touchers
30 Toes 2 Bar
101.
3 Rounds For Time:
10 Burpees
20 Pull-Ups
30 Hand Release Push-Ups
40 AbMat Sit-Ups
50 Alt Lunges (25 each side)
60 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
Cardio Scales
The following scaled cardio activities are just a guide * every individual is different * please
adjust accordingly.
Distance
Run
Scale:
* 200m Run = 180m Row
* 200m Run = 120m Air Bike
* 200m Run = 180m SkiErg
* 200m Run = 5-6 Burpees
* 200m Run = 50 Mountain Climbers
Row
Scale:
* 200m Row = 230m Run
* 200m Row = 130m Air Bike
* 200m Row = 5-6 Burpees
* 200m Row = 50 Mountain Climbers
* SkiErg = Row
Air Bike
Scale:
* 200m Air Bike = 300m Run
* 200m Air Bike = 280m Row
* 200m Air Bike = 280m SkiErg
* 200m Air Bike = 5-6 Burpees
* 200m Air Bike = 50 Mountain Climbers
SkiErg
Scale:
* 200m SkiErg = 220m Run
* 200m SkiErg = 130m Air Bike
* 200m SkiErg = 5-6 Burpees
* 200m SkiErg = 50 Mountain Climbers
* SkiErg = Row
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Calories
* 1 Calorie SkiErg = 1 Calorie Row
* 2 Calorie SkiErg = 3 Calorie Air Bike
* 1 Calorie Row = 1 Calorie SkiErg
* 2 Calorie Row = 3 Calorie Air Bike
* 3 Calorie Air Bike = 2 Calorie Row
* 3 Calorie Air Bike = 2 Calorie SkiErg
GLOSSARY
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