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

WOD 36

For Time
5 minute Accumulated Plank Hold
5 minute Accumulated Left-Side Plank Hold
5 minute Accumulated Right-Side Plank Hold
Every rest, perform:
2 Handstand Push-Ups
4 Burpees
8 Air Squats
With a running clock, perform the prescribed work in the order written. Athlete must complete the accumulated time for each Plank Hold. Every rest, perform 2 Handstand Push-Ups, 4 Burpees, and 8 Air Squats.

Score is the time on the clock when the Right Plank Hold is completed.

Hard Workouts at Home – WOD 37

For Time
250 Double-Unders
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees
With a running clock, as fast as possible perform the prescribed work. Split works as you wish.

Score is the time on the clock when all the 750 reps are completed.

hard workouts at home

Scaling Options

For Time
250 Jumping Jacks
200 Walking Lunges
150 Sit-Ups
100 Push-Ups
50 Burpees

WOD 38

EMOM For as Long as Possible
1 Push-Up
1 V-Up
2 Push-Ups
2 V-Ups
Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.
With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete must perform 1 Push-Up and 1 V-Up in the first minute. Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute for as long as possible.

Score is the total number of the repetitions completed until the athlete fails to complete the prescribed work in a minute.

Hard Workouts at Home – WOD 39

100 Rounds for Time
1 Burpee
2 Ground-to-Overheads (pick load & object)
3 Sit-Ups
4 Box Step-Ups (24/20 in)
With a running clock, as fast as possible perform the prescribed work in the order written for 100 rounds.

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

Hard Workouts at Home – WOD 40

EMOM for 18 minutes
6 Rounds of:
Minute 1: 5 Strict Handstand Push-Ups
Minute 2: 10 Alternating Pistols
Minute 3: 15 Sit-Ups
On an 18-minute clock, perform the prescribed movement every minute on the minute (EMOM) for 6 rounds.

Score is the total number of repetitions completed before the 18-minute clock stops.

HOW TO PROGRAM BETTER HARD WORKOUTS AT HOME

Here’s how you can write better home workouts to actually achieve your goals:

  1. Write out 6 exercises: 2 upper body, 2 lower body, and 2 core. One of each should be a strength of yours, and one should be a weakness.
  2. Test your max reps for each movement. Push it to failure so we can establish a baseline. If the movement is a hold, like a plank, then establish a max time hold.
  3. Slowly increase the volume of those exercises over a 6-week period, then re-test, and re-evaluate your choice of movements for the next 6 weeks, rinse, and repeat.

We can create a progression in any movement four different ways.

  • Tempo
  • Reps and Sets
  • Weight
  • Workload

Let’s dig a bit deeper.

TEMPO

Creating a progression for tempo simply means making the movement either slower or pausing at a challenging point for a period of time. This means we can perform 5×5 of Bulgarian Split Squat on each leg for week 1, then on week 2 perform the same amount of reps, with a 2 second tempo down, 2 second pause, and a 2 second tempo up.

Week three would be 4 seconds, and so on. This will slowly increase time under tension for a movement, without adding more reps, which can be a great way to build muscle and tendon strength, as well as preventing pain or injury in joints…

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