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

WOD 26

21-15-9 Reps for Time
Stiff-Legged Deadlifts (pick load & object)
Left Leg Pistols
Right Leg Pistols
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.

Crossfit pistol technique

WOD 27

30 Rounds for Time
10 Duffel Bag Swings
10 Duffel Bag Thrusters
10 Duffel Bag Jump Overs
Fill your bag with dirty laundry, or use whatever equipment you’ve got.
With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds.

Score is the time on the clock when the last round of Duffel Bag Jump Overs is completed.

WOD 28

2 Rounds for Reps in 31 minutes
5 minute Box Step Overs (24/20 in)
4 minute Sit-Ups
3 minute Double-Unders
2 minute Push-Ups
1 minute Jumping Jacks
1 minute Rest
On a 31-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written.

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

WOD 29

For Time
50 Burpees
100 Push-Ups
200 Sit-Ups
300 Air Squats
With a running clock, as fast as possible perform the prescribed work. Split reps as you wish.

Score is the time on the clock when the 650 reps are completed.

Hard Workouts at Home – WOD 30

AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps
Continue with this pattern, adding 4 reps to each movement after every round.
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 4 Box Step-Ups, 4 Jumping Jacks, and 4 Shoulder Taps. Continue with this pattern, adding 4 reps to each movement after every round.

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

Movement Standard

Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. One tap is one rep.

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