Comprehensive bodyweight workout list for download

[S.S.]

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.

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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]

Thank you, thank you, thank you.

[Christopher Day]

Pulling 20

4 rounds of:
run 5 miles
100 pullups

Yikes.

[Kevin Wood]

This is awesome! Thank you so much!!

[Greg Major]

Thanks Shane. Great job

[David Wood]

Originally Posted by Christopher Day

Pulling 20

4 rounds of:
run 5 miles
100 pullups

Yikes.

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

[Derek Maffett]

20 miles running and 400 pull-ups sounds more like a recipe for boredom and tendinitis than anything else...

[S.S.]

Originally Posted by Derek Maffett

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]

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]

Originally Posted by Aaron C Bennett

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.