lockdown

THIRTY
30 FUNCTIONAL
BODYWEIGHT ONLY
WORKOUTS
#001
10-1-10 ladder:
Burpees
*30 second handstand hold
between each round
#002
200 prisoner squats
EMOM (including 0.00) complete-
10 x push-ups
#003
5 rounds for time-
5 x burpee
10 x push-up
15 x jump squat
20 x sit-up
#004
200 lunges (alt)
E2MOM (including 0.00)
complete-
10 x burpees
#005
20-15-10-5 of-
HR Push-up
Deck squat
Mountain climbers
#006
EMOM 20 (ALT)
15 x commando to push-up*
20 x prisoner squat
*One rep= start in a bent arm
plank, move into a push-up
position, perform one push-up
return to bent arm plank, repeat.
#007
FOR TIME-
200 x Deck squat burpee
*One rep= Perform one
deck squat, finishing with
a jump, immediately move
into one burpee, repeat.
#008
EMOM 30 (ALT)
10 x Burpee
15 x Push-up
20 x Prisoner squat
#009
5 rounds of-
5 x handstand push-up
10 x push-up
15 x tricep dip
#010
Death by burpees
EMOM perform-
1 x burpee
Add an additional burpee each minute,
workout ends when you can no longer
perform prescribed reps in 60 secs.
#011
EMOM 30 (alt)
15 x laying leg raise
15 x down-up
15 x deck squat
#012
100 Push-ups
*Every time you rest add
an additional 10 reps to
your target total.
#013
50 HSPU (STRICT)
*Every time you rest
perform-
5 x burpee
10 x push-up
15 x sit-up
#014
20-1 ladder of-
Push-up
Kick-sit
Burpee
*Perform 20 reps of EACH
followed by 19 of each, then 18
etc
#015
FOR TIME-
100 Back extensions
100 push-ups
100 sit-ups
100 squats
#016
30 min AMRAP-
5 x Pull-up
10 x Dip
15 x Push-up
20 x Split squat jump
#017
For time-
1 mile run
50 pull-ups
100 push-ups
150 laying leg raise
1 mile run
*do not partition
#018
For time-
300 push-ups
*Every time you break perform
100m sprint (sub in 15 split squat
jumps if indoors)
#019
EMOM 30 (alt)
60s HS Hold
60s Jump Rope*
60s Rest
*Maximum effort
#020
EMOM 40 (alt)
10 x Chin
15 x Push-up
20 x Prisoner squat
150m run
#021
For time-
100 burpee pull-ups
E3MOM (including 0.00)
Run 200m
#022
AMRAP 20
1,2,3,4,5 etc... of-
Reverse Lunge*
Burpee
Push-up
ie perform one rep of each movement,
followed by two, then three etc.
*Right and left leg= one rep
#023
"Loredo"*
6 rounds of-
24 Squats
24 Push-ups
24 Walking lunge
400m Run
*Crossfit Hero WOD dedicated to
U.S. Army Staff Sergeant Edwardo Loredo
#024
Death by rope and burpee- 
EMOM perform-
1 x burpee
Jump rope for the remainder
of minute.
Each minute add an additional burpee.
Workout ends when you can no longer
perform prescribed reps in 60 secs.
#025
50 x Chin-up*
Each time you break perform
20 prisoner squats
*STRICT, dead-hang, no kip.
#026
'The Flash'
EMOM-
150m run
1 x Prisoner squat*
*Each minute add an additional rep.
Workout ends when you can no longer
perform prescribed reps in 60 secs.
#027
10 min time cap-
Run 1 mile
Maximum Push-ups
At time cap-
For every ten reps under 100
push-ups you hit run a mile
(round up).
#028
15 min AMRAP-
Max- Handstand hold
Every break perform-
1 x burpee pull-up
Add an additional rep each
round.
#029
4 rounds-
10 x pull-up
20 x push-up
30 x air squat
400m run
#030
15 Min AMRAP-
15 x Reverse Lunge
15 x Push-up
15 x Forward Lunge
15 x Sit-up
15 x Prisoner squat
15 x Burpee
*Right leg+ left leg = one rep