40 Hard Workouts You Can Do at Home to Transform your Body

Hard Workouts at Home – WOD 31

For Time
Buy-In: 100 Walking Lunges
Directly into:
5-10-15-20-25-30-35-40-45-50 Sit-Ups
20-18-16-14-12-10-8-6-4-2 Hand Release Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 100 Walking Lunges before moving on to the next part of the workout. After the Lunges, perform 5 Sit-Ups and 20 Hand Release Push-Ups. Continue with the pattern adding 5 Sit-Ups and decreasing 2 Hand Release Push-Ups every round until 50 Sit-Ups and 2 Hand Release Push-Ups are completed.

Score is the time on the clock when the last round of Hand Release Push-Ups is completed.

WOD 32

For Time
1,500 Accumulated Repetitions
Choose freely from this pool of movements:
Air Squats
Arch Ups
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete can choose whatever rep scheme and movements from the given pool to accumulate the 1,500 reps.

Score is the time on the clock when the 1,500th episode is completed.

Source: Finn Eidam

WOD 33

5 Rounds for Total Reps in 19 minutes
1 minute Broad Jumps
1 minute Chair Dips
1 minute Burpees
1 minute Rest
On a 19-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movement every minute.

Score is the total number of repetitions completed before the 19-minute clock stops.

WOD 34

EMOM For as Long as Possible
Minute 1:
1 Lunge
1 Air Squat
Minute 2:
2 Lunges
2 Air Squats
Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.
With a running clock, perform the prescribed work in the order written for as long as possible. For every minute, add 1 Lunge and 1 Air Squat until failure.

Score is the total number of repetitions completed every minute until failure.

WOD 35

Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Jacks
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Duffel Bag Swings
Rest 1 minute
Tabata V-Ups
On a 19-minute clock, perform four Tabatas with their prescribed movements. Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed before the 19-minute clock stops.