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Old 09-02-2009, 08:56 PM   #1
Shane Skowron
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Bodyweight Workout Resource v2.0

After 11 months, it is time for a newer version of the Comprehensive Bodyweight Workout List. It's not drastically different than the previous one. But it's in a more attractive format, I've added a few workouts, some suggestions, tips, and tidbits which might be useful for people who go long periods without equipment.

Here is the table of contents:

(a) Classic CrossFit benchmarks....2
(b) Metcons, no equipment required....3
(c) Metcons, pullup bar required....6
(d) Metcons, rings and pullup bar required....10
(e) Metcons, jump rope, bar, and rings required....13
(f) Skills and strength work with bodyweight....14
(g) Running workouts....15
(h) Endurance challenges....17
(i) Scaling suggestions....20
(j) List of possible bodyweight exercises....21
(k) Credits and links to more resources....23

I'll post separate PDFs for the various sections later after I get some feedback and see if anyone finds mistakes or has suggestions. I'm looking for ideas to make this better, so please post them.

The document is work/family safe. There are links at the end of the document, though they may or may not be wfs.
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File Type: pdf CrossFitBodyweightWorkoutResourcev2.0.pdf (179.6 KB, 133555 views)
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Old 09-02-2009, 10:19 PM   #2
Norman Tasfi
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Re: Bodyweight Workout Resource v2.0

amazing job! Thank you again!!
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Old 09-02-2009, 11:02 PM   #3
Christopher Delgado
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Re: Bodyweight Workout Resource v2.0

Shane,

Thanks a lot. Really appreciate you taking the time to do this and provide it to the community.
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Old 09-03-2009, 03:06 AM   #4
Jon Clingenpeel
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Re: Bodyweight Workout Resource v2.0

Awesome job man, thanks a million
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Old 09-03-2009, 03:45 AM   #5
Pedro Nabais
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Re: Bodyweight Workout Resource v2.0

October Breeze?!
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Old 09-03-2009, 06:29 AM   #6
Joshua Murphy
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Re: Bodyweight Workout Resource v2.0

Awesome Shane! Thanks for updating it!
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Old 09-03-2009, 06:29 PM   #7
Travis Hall
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Re: Bodyweight Workout Resource v2.0

Cheers, Mate. Good job.
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Old 09-03-2009, 08:43 PM   #8
Ramsey Abdulrahim
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Re: Bodyweight Workout Resource v2.0

great job! Thanks!
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Old 09-04-2009, 04:06 AM   #9
Kevin Wood
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Re: Bodyweight Workout Resource v2.0

I like that you added the recommendation for gloves for the burpee mile!
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Old 09-04-2009, 07:15 AM   #10
Stan Wildes
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Re: Bodyweight Workout Resource v2.0

Awesome Job Shane. Thanks for taking the time to do this.
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