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

WOD 21

AMRAP in 23 minutes
From 0:00-7:00, AMRAP of:
Burpees
Rest 2 minutes
From 9:00-14:00, AMRAP of:
Air Squats
Rest 2 minutes
Finally from 16:00-23:00, AMRAP of:
Burpees
On a 23-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movements. From 0:00-7:00, athlete must accomplish max repetitions of Burpees. Rest 2 minutes. Then from 9:00-14:00, athlete must perform max repetition of Air Squats. Rest 2 minutes. Finally, from 16:00-23:00, athlete must accomplish max repetitions of Burpees.

There will be two scores for this workout. Score A is the total number of repetitions completed before the 23-minute clock stops. Score B is the number of Burpees completed in the last set of AMRAP.

Squat mobility flowSource: Heartcore Athletics

WOD 22

5 Rounds for Time
15 Ground-to-Overheads (pick load & object)
30 Step-Ups (pick height & object)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Athlete can choose any object they can find at home to use for the 15 Ground-to-Overheads and 30 Step-Ups.

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

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WOD 23

AMRAP in 15 minutes
3 Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern, adding 3 repetitions to each movement every round.
On a 15-minute clock, as many repetitions as possible (AMRAP) perform the prescribed work in the order written. Athlete must accomplish 3 Stand-Up Sit-Ups and 3 Supermans before moving on to 6 Stand-Up Sit-Ups and 6 Supermans, etc. Continue with this pattern, adding 3 repetitions to each movement every round.

To perform the Stand-Up Sit-Up, athlete must perform the standard Sit-Up while laying on the floor and standing up to full extension to complete one repetition.

Score is the total number of repetitions completed before the 15-minute clock stops.

WOD 24

50-40-30-20-10 Reps for Time
Hand Release Push-Ups
Standing Knee Raises
Up Downs
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 50 reps of each movement before moving on to 40 reps and so on.

Score is the time on the clock when the last round of Up Downs is completed.

Movement Standard: For each Up-Down, start standing tall, then drop your hands to the floor and kick your feet out into the Plank position. Immediately hop your feet back up to your hands and stand tall again to complete the repetition.

Hard Workouts at Home – WOD 25

10 Rounds for Time
25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups
*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.
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 Push-Ups is completed.

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