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Shane Skowron 10-19-2008 11:43 AM

Comprehensive bodyweight workout list for download
 
1 Attachment(s)
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.

:run:

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

Wade Smith 10-19-2008 12:04 PM

Re: Comprehensive bodyweight workout list for download
 
Nicely laid out. Easy to read.

Sara Fleming 10-19-2008 12:17 PM

Re: Comprehensive bodyweight workout list for download
 
Wow! :eek:

Thanks Shane, that was a lot of work and I, for one, sure do appreciate it.

Thanks for all the time and effort. A great gift to all of us. :)

Chris Drewry 10-19-2008 12:34 PM

Re: Comprehensive bodyweight workout list for download
 
Good stuff!

Geoff Pitluck 10-19-2008 04:19 PM

Re: Comprehensive bodyweight workout list for download
 
Thank You, Shane! Great job!

Peter Yeates 10-19-2008 04:29 PM

Re: Comprehensive bodyweight workout list for download
 
Shane, this is phenomenal :highfive:

Thanks.

Shane Skowron 10-19-2008 04:44 PM

Re: Comprehensive bodyweight workout list for download
 
I'm glad people are able to use it.

Chris I've never been to the CF Alpha site until today and I noticed you have a bodyweight blog. If you want me to add any of yours I'll be happy to do so.

Also I didn't think of this while I was making it but I'm going to add another section called Endurance challenges and Beatdowns, bodyweight workouts that are particularly devastating. For example, I came up with an idea for a "Burpee mile" and someone just told me they did it today in about 90 minutes. I'm really into long challenges like that. I have a bunch more extended bodyweight workouts that I've designed ranging from 1 hour to 12 hours that some people can attempt if they are feeling particularly insane. :stir:

I noticed a few mistakes and came across some more WODs I'd like to add, so stay tuned for another version by the end of the week.

Michael Ricketts 10-19-2008 07:58 PM

Re: Comprehensive bodyweight workout list for download
 
Nicely done list. This may come in very handy on busy days!

Chris Drewry 10-19-2008 08:51 PM

Re: Comprehensive bodyweight workout list for download
 
Shane,

Use anything that you deem worthy!

Thanks!

Blair Robert Lowe 10-19-2008 11:33 PM

Re: Comprehensive bodyweight workout list for download
 
Very cool. I have something similar written in my workout notebook but this is a lot near and probably has a lot more.

Elliot Fuller 10-20-2008 12:38 AM

Re: Comprehensive bodyweight workout list for download
 
The best I had was a Notepad .txt file in no particular order. This is great; thanks Shane!

Aileen Reid 10-20-2008 02:14 AM

Re: Comprehensive bodyweight workout list for download
 
Wonderful, thanks!

Gary Ohm 10-20-2008 04:38 AM

Re: Comprehensive bodyweight workout list for download
 
Absolutely awesome!!! Thank you.

Brian Lawyer 10-21-2008 01:06 PM

Re: Comprehensive bodyweight workout list for download
 
Great list!

I tell you what though, it is crappin hard to find a pullup bar when you need one. I am talking about when I am on a business trip staying in a hotel. I can usually always find a high school or junior high with a track to workout on. But it is tough finding somewhere to do pullups. The tracks usually have a football and soccer goals. Football goals are usually too high and they are like 6 inches in diameter. Soccer goals are usually to feeble and again they are too big around.

Other option is a playground but you would be surprised how hard it is just to find a playground now a days with a decent pull up bar. They don't make just plain old fashioned monkey bars anymore. They are all these funky shapes and sizes now.

Aaron C Bennett 10-21-2008 02:15 PM

Re: Comprehensive bodyweight workout list for download
 
If you need a portable pull-up bar, there are a few options. All of the following links are wfs.
Homemade:
http://www.leanandhungryfitness.com/...ntent_id.26920
http://www.board.crossfit.com/showthread.php?t=37296
Again Faster:
http://www.againfasterequipment.blogspot.com/
http://www.againfaster.com/again-faster-bar/
http://www.board.crossfit.com/showthread.php?t=13710
Rogue:
http://www.roguefitness.com/store/product299.html
http://www.board.crossfit.com/showthread.php?t=34846

Shane Skowron 10-21-2008 02:30 PM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Brian Lawyer (Post 428111)
Great list!

I tell you what though, it is crappin hard to find a pullup bar when you need one. I am talking about when I am on a business trip staying in a hotel. I can usually always find a high school or junior high with a track to workout on. But it is tough finding somewhere to do pullups. The tracks usually have a football and soccer goals. Football goals are usually too high and they are like 6 inches in diameter. Soccer goals are usually to feeble and again they are too big around.

Other option is a playground but you would be surprised how hard it is just to find a playground now a days with a decent pull up bar. They don't make just plain old fashioned monkey bars anymore. They are all these funky shapes and sizes now.

Just use rings. Not perfect but they are versatile and they are small enough to fit in any briefcase.

Kevin Hughes 10-21-2008 02:34 PM

Re: Comprehensive bodyweight workout list for download
 
Thanks for your efforts on this Shane. Looks great.

Shane Skowron 10-21-2008 02:47 PM

Re: Comprehensive bodyweight workout list for download
 
I have the next version almost ready in a more consistent, readable format with workout classifications and in greater quantities. Check back in this thread tonight!

Brian Lawyer 10-21-2008 02:57 PM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Shane Skowron (Post 428187)
Just use rings. Not perfect but they are versatile and they are small enough to fit in any briefcase.

Rings are probably my best bet if I can find something to stand on to hang from the football goal at the local track.

Terry Brazeal 10-21-2008 04:24 PM

Re: Comprehensive bodyweight workout list for download
 
Thank You:thanx:

Shane Skowron 10-21-2008 11:02 PM

Re: Comprehensive bodyweight workout list for download
 
I have an updated version for all of you:

Version 1.5 has:
  • 11 workouts on the last 2 pages that you will not want to attempt
  • Classification of workouts into several categories: metcon, muscular endurance, strength, speed, skill, endurance, and core. Some WODs had several classifications. Of course these categories are completely arbitrary and determined by myself but they are useful if you want to quickly search for a specific type of workout.
  • Table format, easier to read
  • Added WODs from various sources
  • Consistency in language, standards, and syntax
I haven't counted them, but I estimate that there are over 400 workouts.

Just a reminder to follow smart programming. Bodyweight workouts are great, especially when you are in an equipment quandary, but strength workouts are equally essential to fitness, and I encourage you to get your hands on weight whenever possible.

__________________________________________________ _______________________________
Moderators note: due to a combination of my stupidity, and possible software weirdness, I inadvertently deleted Shane's excellent document from this post, and the software won't let me reinstall it.

You can find it in post #33, below. Sorry about that.

Dan P McHugh 10-22-2008 12:25 AM

Re: Comprehensive bodyweight workout list for download
 
Thank you, thank you, thank you.

Christopher Day 10-22-2008 12:26 AM

Re: Comprehensive bodyweight workout list for download
 
Pulling 20

4 rounds of:
run 5 miles
100 pullups

Yikes. :yikes:

Kevin Wood 10-22-2008 07:19 AM

Re: Comprehensive bodyweight workout list for download
 
This is awesome! Thank you so much!!

Greg Major 10-22-2008 07:28 AM

Re: Comprehensive bodyweight workout list for download
 
Thanks Shane. Great job

David Wood 10-22-2008 09:21 AM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Christopher Day (Post 428594)
Pulling 20

4 rounds of:
run 5 miles
100 pullups

Yikes. :yikes:


For the day when you truly had *nothing* else to do . . .

Derek Maffett 10-22-2008 02:48 PM

Re: Comprehensive bodyweight workout list for download
 
20 miles running and 400 pull-ups sounds more like a recipe for boredom and tendinitis than anything else...

Shane Skowron 10-22-2008 04:40 PM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Derek Maffett (Post 429218)
20 miles running and 400 pull-ups sounds more like a recipe for boredom and tendinitis than anything else...

Eh no, I've done it and I'm fine.

The endurance workouts are on the last two pages so you can decide not to print them if you want.

Aaron C Bennett 10-22-2008 07:23 PM

Re: Comprehensive bodyweight workout list for download
 
Could this be made into a CrossFit-style workout?

10 explosive push-ups (where your hands actually come off the ground due to the upward force. Rocky claps his hands after each one)
25 situps
15 burpees (aka squat-thrusts)
10 explosive push-ups
25 situps (quickly touch left elbow to right knee, then right elbow to left knee each time up)
15 burpees
25 regular push-ups
10 leg raises Lay on ground, lift legs 6-12 inches off the ground, hold for one minute.
10 push-ups with hands close set so your thumbs touch and your forefingers touch (making a diamond in between)
15 Mountain climbers
10 elevated push-ups (feet on floor, hands on chair or coffee table)

Greg Major 10-22-2008 08:43 PM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Aaron C Bennett (Post 429483)
Could this be made into a CrossFit-style workout?

10 explosive push-ups (where your hands actually come off the ground due to the upward force. Rocky claps his hands after each one)
25 situps
15 burpees (aka squat-thrusts)
10 explosive push-ups
25 situps (quickly touch left elbow to right knee, then right elbow to left knee each time up)
15 burpees
25 regular push-ups
10 leg raises Lay on ground, lift legs 6-12 inches off the ground, hold for one minute.
10 push-ups with hands close set so your thumbs touch and your forefingers touch (making a diamond in between)
15 Mountain climbers
10 elevated push-ups (feet on floor, hands on chair or coffee table)

You just did.

Travis Cudlin 10-23-2008 12:51 PM

Re: Comprehensive bodyweight workout list for download
 
Well, some Cadets are going to go through some pain with this hehehe.

David Sailor 10-23-2008 03:58 PM

Re: Comprehensive bodyweight workout list for download
 
Shane,

That is an excellent list! Those last two pages especially are calling to me. I sent it on to 2 guys locally and am in the process of guilting them into joining me on one of them. Thank you very much for taking the time to compile this list and put it into such a well laid out format, David.

David Wood 10-23-2008 06:21 PM

Re: Comprehensive bodyweight workout list for download
 
1 Attachment(s)
Sorry, I inadvertently deleted Shanes excellent document from his post, and for reasons I don't comprehend, the software is not allowing me to reinstall it on his posts . . . putting it here.

Clay Jones 10-23-2008 08:48 PM

Re: Comprehensive bodyweight workout list for download
 
Excellent! I have been looking for something like this for a while. :thanx:

Matt Holtman 10-24-2008 07:13 AM

Re: Comprehensive bodyweight workout list for download
 
Great List & Great Job! Gives new people the full & complete! Thanks again!

:thanx:

Jason David 10-24-2008 10:03 AM

Re: Comprehensive bodyweight workout list for download
 
awesome

Jason David 10-24-2008 10:07 AM

Re: Comprehensive bodyweight workout list for download
 
The 500 Challenge
500 pullups
500 pushups
500 situps
500 flutterkicks
500 squats
Complete any way you can.


:rofl:

Shane Skowron 10-24-2008 11:32 AM

Re: Comprehensive bodyweight workout list for download
 
Quote:

Originally Posted by Jason David (Post 430619)
The 500 Challenge
500 pullups
500 pushups
500 situps
500 flutterkicks
500 squats
Complete any way you can.


:rofl:

Yeah when I did that sucker (along with a 5 mile run) I broke it up into about 5 sessions over the course of 8 hours or so. It kept the intensity high.
Now I think I could probably do the whole thing in one session except for half of the pullups which would have to be done in another session.

Alexander Kornishev 10-24-2008 12:55 PM

Re: Comprehensive bodyweight workout list for download
 
He-He... so we do have stickies in this forum after all... :super:

Stephen R. Lampl 10-26-2008 09:06 PM

Re: Comprehensive bodyweight workout list for download
 
Shane,

Many thanks!


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