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15 Best Home Workouts for Athletes (+ How to Program your Own)

WORKOUT 7

For Time
500 Step-Ups (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups
With a running clock, as fast as possible perform 500 Step-Ups. Every 50 reps completed, athlete must complete 10 Push-Ups, 10 Sit-Ups, and 10 Arch Ups before resuming the Step-Ups.

Score is the time on the clock when the 500th Step Up is completed.

Source: Photos courtesy of CrossFit Inc

WORKOUT 8

For Time
10 Wall Walks
Then, 100-80-60-40-20 reps of:
Air Squats
Sit-Ups
Finally, perform:
10 Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 Wall Walks before moving to 100 Air Squats and 100 Sit-Ups, then 80 Air Squats and 80 Sit-Ups, etc. To complete the workout, athlete must accomplish 10 Handstand Push-Ups.

Score is the time on the clock when the last repetition of Handstand Push-Ups is completed.

CrossFit Games 2019 HSPU

WORKOUT 9

Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists and Overhead Squats, e.g. water bottle, dumbbell, kettlebell, etc. Rest 1 minute after each Tabata.

Score is the total number of repetitions completed for each movement.

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