Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Bodyweight (IV)

Young Man Doing Press Ups In Gym

1. Half Burpee with Shoulder Press SS

In push up position with light dumbbells in the hands, jump bringing your feet forward, put the body upright and then, perform a shoulder press with the dumbbells.

  1. HB./SP. 10 reps.
  2. HB./SP. 10 reps.
  3. HB./SP. 10 reps. with 12 sit ups at the end.
  4. HB./SP. 10 reps. with 12 sit ups at the end.

2. Inchworm Hops with Diamond Push Ups

Starting in inchworm position with the feet and hands on the floor and the back up high, little hops forward. Every 5 hops, 1 diamond push up.

  1. IH. 20 hops/DP 4 rep.
  2. IH. 20 hops/DP 4 rep.
  3. IH. 20 hops/DP 4 rep.
  4. IH. 20 hops/DP 4 rep.

3. V-Sit ups with Wide Push Ups

Perform V-sit ups and then turn around face down and perform Wide push ups.

  1. VSU. 20 reps/WPU. 10 reps.
  2. VSU. 20 reps/WPU. 10 reps.
  3. VSU. 20 reps/WPU. 10 reps.
  4. VSU. 20 reps/WPU. 10 reps.

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