Comprehensive bodyweight workout list for download

[Phillip Savage]

Sounds great, my only request would be some form of scaling system for newbies like the brandx scaling

[Shane Skowron]

Originally Posted by Phillip Savage

Sounds great, my only request would be some form of scaling system for newbies like the brandx scaling

Okay, I'll do something about that.

[Phillip Savage]

Originally Posted by Shane Skowron

Okay, I'll do something about that.

That would be great

[Al George]

Originally Posted by Shane Skowron

Alright everyone -- it's been about 10 months since I produced the comprehensive bodyweight workout list for download, version 1.5. It's about time I update it and provide more information.

I want this list to be a resource to people who cannot access equipment, either on a temporary basis or on a long-term basis without having to resort to doing 20 pushups and jogging 1 mile.

So for the new workout list, I am going to expand the list to add a few more sections for convenience, make it easier to read, and add some useful training ideas besides throwing together a few metcons.

With that said, this is what I'm going to have for the table of contents:

1)Classic CrossFit benchmarks
2)Metcons, no equipment required
3)Metcons, pullup bar required
4)Metcons, rings required
5)Metcons, jump rope required
6)Ideas for austere environments
7)Skills
8)Strength work
9)Running workouts
10)Endurance challenges
11)List of possible bodyweight exercises

The whole thing will come as a PDF file AND I'll have downloads for each individual section in that list so you won't have to kill your printer if you don't want a particular section.



I'm open to ideas for each of the sections. Expect the new one within a few days.

oh please do so. My college tae kwan do team is making the last 30 minutes of our 2 hours strictly PT and I'm in charge of it.

One idea i was toying around with a fight gone bad type thing. either using traditional bodyweight exercises or more "sport specific" (which i would suggest, but you'd need martial arts stuff for what i was thinking)

like
x5 rounds
1 min burpees (without pushup or jump at end)
1 min "jingle jangles" (militaryathlete.com thing. its sprinting between a cone set 5 yards apart, down and back is one rep)
1 min jumping squats
1 min plyo pushups or clapping pushups
1 min mountain climbers or flutter kicks (4 count for both)
1 minute rest

[Robin Gandy]

Great list Shane!!

[Robin Gandy]

Originally Posted by Shane Skowron

I'm not sure where is the best place for this post. We have the excellent list of Eva T's bodyweight workouts compiled by George Mounce here (wfs). And we also have an excellent list of various workouts compiled by Crossfit PC compiled by Eugene Allen in this thread (wfs).

A lot of people including myself often have equipment issues and have to rely on bodyweight workouts. I wanted to give people a list of bodyweight workouts that they could print out, that is well-organized, neat, and comprehensive.

So here it is. I attached it as a PDF below; it's about 19 pages long. I divided it into Named WODs, Other CFHQ WODs, affiliate/user-created WODs, and running WODs. I took efforts to be efficient with space so you won't have to kill your printer.


A few notes:

• This list includes workouts that require pullup bars, rings, and jumpropes. Those should be fairly accessible to everyone even if you can't access a gym.
• The workouts don't have any of the following: biking, swimming, rope climbs, rowing, back/hip extensions, wall balls, dumbells, barbells, or any other equipment.
• The last two pages consist of running workouts, mostly credited to CFE.
• I tried to give credit where it is due, but I have no idea where from where some of these workouts came. A lot of them came from a list I found on here of bodyweight workouts but I don't remember who made it. If you lay claim to creating one and want me to credit you in a future version just leave a post indicating that.
• If you see any mistakes, let me know and I'll fix it in a future version.

I hope some people find it useful.



__________________________________________________ _______________
Moderators Note: you can find an updated and even more comprehensive version of Shanes document at post #33, below.

Thank you a great list

[Wayne Shannon]

Your list is not just great in terms of helping blokes workout well with minimum equipment, but (in my case, at least) it serves to educate and inform those of us that are either relatively new to the CrossFit concept, or (as in my case again) who have forgotten all that good stuff the PT teacher used to have us do at school. Good on ya buddy, and thanks!

[Matthew R Munroe]

Shane, I am very much looking forward to the next version. I have one workout to recommend despite the fact that if you add it, it'll just take longer for the list to come out. It's from Carl Borg's Running and Endurance cert I went to last month. It's called "Death by 10m"

With a continuously running clock:
Run 10m the first minute
Run 20m the second minute
Run 30m the third minute
Continue until you are too dead to move 10m

We did this between two lines that were 10m apart...the advanced version is to touch the line with a hand before turning (ol' fashioned suicide style).

Great workout, really works acceleration.

[Shane Skowron]

Matthew, I love death by 10m. I've already got it on the new list. Thanks!

[Christopher Delgado]

Shane,

Quit posting and finish up already! Just kidding obviously, really appreciate you put so much effort into this resource.