upper body strength pull ups

10 Summer Bodyweight Workouts to Take your Training Outside

Summer is coming, so put down the barbell and get back to milestone bodyweight wods that you can take outside!

HERO WODS: STEP IT UP A NOTCH

Are your friends mad because you spend too much time with girls they don’t even know?  Or you just want an even bigger challenge?  Try those Hero bodyweight WODs to work yourself into the ground. Each one is named after a fallen Soldier, hence the name ‘HERO WODs’

GRIFF

For time:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

MURPH

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run

If you’ve got a twenty pound vest or body armor, wear it.

ARNIE

With a single 2 pood kettlebell. For time:

  • 21 Turkish get-ups, Right arm
  • 50 Swings
  • 21 Overhead squats, Left arm
  • 50 Swings
  • 21 Overhead squats, Right arm
  • 50 Swings
  • 21 Turkish get-ups, Left arm

LUCE

Wearing a 10 kg (20 lb) vest, three rounds for time:

  • 1K Run
  • 10 Muscle-ups
  • 100 Squats

SEVERIN

If you’ve got a 10 kg (20 lb) vest or body armour, wear it. For time:

  • 50 Strict Pull-ups
  • 100 Push-ups, release hands from floor at the bottom
  • Run 5K

WEAVER

Four rounds for time:

  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups

For an extensive look at all the Hero WODs, check out our WOD Directory.

WORK HARD AND STAY SAFE: HYDRATION AND NUTITION IN THE SUN

As much fun it seems to train outside, be aware of the risks of the hot burning sun.

Heat can be debilitating for any athlete if they do not take care, or ignore the warning signs, so it’s always best to take precautions. Workouts that feel acceptable during colder weather can suddenly become completely different animals in hotter conditions, leading to extreme exhaustion and circulatory insufficiency just because of the difference in temperature.

female crossfit athlete run bodyweight wods

Beach running: Fun, exhausting and great for building endurance and conditioning

© RX'd Photography

DRINK WATER

Sounds obvious but water is your best friend. It is substantial for almost every function in the body. It helps to regulate your body temperature, metabolism, immune system and nerve-impulse conduction amongst many other functions.

Even a tiny deficit of water can have have a huge negative impact on your performance. Just a 1% loss of fluid can lead to dehydration. Besides affecting overall strength, dehydration causes the brain to shrink slightly, which in reverse results in impairment of the neuromuscular system, coordination, concentration and thinking.

MINERALS

These come a close second place to water in terms of importance.  Drinking water is not enough. Quite the contrary, drinking exceptionally high volumes of water can actually create nutritional deficiencies. Whenever you’re sweating extensively and gulping down lots of water, you’re rapidly flushing the water-soluble vitamins and minerals out of your body. Without compensating for this loss, your body can´t bring its top performance levels to your WODs.

BODYWEIGHT WORKOUTS: TIME YOUR WORKOUTS

Train in the early morning or in the late evening to minimize the risk of dehydration, sunburn or heat exhaustion during your bodyweight wods.

So the next step is to put that barbell back in the rack, pick a girl or a hero to try and get outside!


¹The Crossfit Journal Articles, ‘Benchmark Workouts’, 13. September, 2003

Pull Up Movement Tutorial video © Carl Paoli

CrossFit Games Murph video © CrossFit INC

All photographs © RX’d Photography

 

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