Weakness Destroying Bodyweight Workouts for ALL CrossFit Athletes (Scaled Options Included)

Bodyweight Workouts can be deceptively brutal and serve as an excellent way to improve your endurance and mental toughness. "Chelsea proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts." - CrossFit Journal, 2006 Add these WODs into your ...


4 Rounds for Time

  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats


Scale the push ups to push ups on your knees if necessary.


U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

The “Maupin” Hero WOD, created by Bare Hands CrossFit (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But a version they posted on YouTube was later posted on the CrossFit main site as the workout of the day for Sunday, April 10, 2016 (160410).


5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

Rest one minute after each round.

The score will be total time it take to complete all 5 rounds including each rest period.

Abs Exercises


For Time

  • 20 Push-Ups, 1 Sit-Ups
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Ups, 20 Sit-Ups


74-44-11 Reps for Time

  • Burpees
  • Push-Ups
  • Sit-Ups
  • Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.

bodyweight workouts

Complete all 74 Burpees before moving to the 74 Push-Ups, etc.


Complete the push ups on your knees if necessary.


This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

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