Endurance & Running-Based Workouts

• Run 1 mile for time
• Run 1 mile, stopping every minute to do 20 air squats
• Sprint 200m + 25 push-ups – 3 rounds
• Run 400m + 50 air squats – 4 rounds
• Sprint 100m + 30 squats – 8 rounds
• 5x 400m sprints
• 10x 100m dash
• Run 1/2 mile + 50 air squats – 3 rounds
• Sprint 100m, walk 100m – 10 rounds
• Run 1 mile, lunging 30 steps every 1 minute
• 10 push-ups every minute during a 1-mile run
• Run 1 minute, squat 1 minute – 5 rounds
• Run 400m, 30 air squats – 3 rounds
• 2x 800m runs (after 5x 30 sec handstands)

Bodyweight Circuits

• 10 push-ups, 10 sit-ups, 10 squats – 10 rounds
• 5 push-ups, 5 squats, 5 sit-ups – 20 rounds
• 10 air squats, 10 push-ups, 10 sit-ups – 3 rounds for time
• 10 push-ups, 10 squats, 10 sit-ups – 10 rounds
• 10 push-ups, 10 hollow rocks, run 200m – 5 rounds
• 10 walking lunges, 10 push-ups – 10 rounds
• 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds
• 10 vertical jumps, run 400m – 5 rounds
• 10 vertical jumps, 10 push-ups, 10 sit-ups – 4 rounds for time
• 10 push-ups, 10 broad jumps – 10 rounds

For Time Challenges

• 200 air squats for time
• 100 air squats for time
• 100 burpees for time
• 250 jumping jacks for time
• 30 push-ups, 30 sec handstand or plank – 3 rounds
• 100 push-ups, 100 crunches, 100 alternating lunges
• 10 burpees, 100m sprint – 10x for time
• 10 push-ups, 10 air squats, 10 sit-ups – 6 rounds for time
• 10-9-8-7-6-5-4-3-2-1 sit-ups with 100m sprints in between
• 21-15-9 air squats and push-ups for time
• 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees – for time
• Air Squats x50 – 5 rounds (rest equal to work time)

Tabata & Interval Workouts (20 sec work / 10 sec rest x8)

• 10 push-ups, 10 sit-ups, 10 squats – 10 rounds
• 5 push-ups, 5 squats, 5 sit-ups – 20 rounds
• 10 air squats, 10 push-ups, 10 sit-ups – 3 rounds for time
• 10 push-ups, 10 squats, 10 sit-ups – 10 rounds
• 10 push-ups, 10 hollow rocks, run 200m – 5 rounds
• 10 walking lunges, 10 push-ups – 10 rounds
• 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds
• 10 vertical jumps, run 400m – 5 rounds
• 10 vertical jumps, 10 push-ups, 10 sit-ups – 4 rounds for time
• 10 push-ups, 10 broad jumps – 10 rounds

Core + Conditioning Combos

• 20 plank windmills, 20 crunches, 20 mountain climbers – 10 rounds
• 30-sec handstand, 60-sec squat hold – 5 rounds
• 50 split jumps for time
• 50 alternating lateral lunges, 50 plank slaps, 50 windmill toe touches, 50 pelvic thrusts, 50 mountain climbers
• 1 min each (3 rounds): plank, squat hold, Russian twist, scissor kicks, push-up plank slaps

Handstand Focus

• Handstand hold 30 sec + 10 squats – 8 rounds
• Handstand 30 sec + squat hold 30 sec – 10 rounds
• Walk 100 meters on your hands (even in short bursts)
• Handstand 1 min + bottom squat hold 1 min – 5 rounds
• 3x 30-sec handstands, 3x 20 tuck jumps
• 5x handstand → jackknife → vertical jump (or tuck/split) – 3 rounds
• 5x 30-sec handstands, then 2x 800m runs for time

Full-Body Burners

• 20 jumping jacks, 20 burpees, 20 air squats – 3 rounds
• 10 squat jacks, 10 burpees, 10 sit-ups, 10 plank drops – 10 rounds
• Jump tucks, walkdowns, tuck-and-go’s, burpees – 3 rounds for time
• .25 mile run + 30 burpees – 3 rounds
• .5 mile run + 30 push-ups + 30 lunges/side + 100 jumping jacks – 2 rounds