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40 Hard Workouts at Home to Build Better Conditioning and Transform your Body

Hard Workouts at Home – WOD 11

30 Rounds for Time
5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders
With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

Score is the time on the clock when the last round of Double-Unders is completed.

Hard Workouts at Home – WOD 12

AMRAP in 20 minutes
20 Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

freyja mist olafsdottir does murphSource: Freyja Mist Olafsdottir

WOD 13

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WOD 14

10 Rounds for Time
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

WOD 15

For Time
1,000 Sit-Ups
Every 50 repetitions completed, perform:
5 Burpees
10 Push-Ups
15 Air Squats
With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

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