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Mar
15
2020

30 At Home Equipment Free Workouts During Quarantine

By jeff 0

Can’t make it to the gym due to Corona Virus or Quarantine?

Now you have NO EXCUSE to miss your WOD. 

Here is a list of 30 bodyweight-focused GRIT SPECIFIC BODYWEIGHT WORKOUTS you can do at home or on the road or even in a bomb shelter (incase it goes that way!)

NO EQUIPMENT NEEDED (EXCEPT A JUMP ROPE)

Scaling Suggestions:

Suggestions for modifying workouts for those unable to do them as prescribed. A word or numbers: 

It is better to reduce numbers than range of motion. If a workout calls for multiple rounds, cut out the numbers within the rounds, not the number of rounds so that it will provide a similar metabolic effect. 

If it is a time priority workout, it is good to reduce the total time allotted.

 Air squats: There is no sub. Work on your air squat.

 Double Unders: One sub is to do singles with double the numbers, though this does nothing to actually develop the double under. Ideally you want to practice it after the substitution.

 Handstand pushups: Static handstand holds for a specified number of seconds is a decent sub if you don’t have the strength to do a HSPU. Another good sub is incline pushups, done with feet propped high on a wall, side of pool, or piece of furniture.

 Knees to elbows: Bring knees to armpits, chest, or as high as you can. Alternatively if you don’t have a pull-up bar, you can do strict V-Ups or ab-mat sit-ups.

 L-Pullup: Do a strict pull-up followed by a straight hanging leg raise.

 Lunges: There is no sub. Work on your lunges.

 Muscle-ups: Sub is 3 pull-ups + 3 dips. In order to develop the strength needed to complete a muscle-up, a better sub is 3 chest to bar, false-grip, ring pull-ups + 3 deep, ring dips.

 Pistols: Use a wall for balance. Hold a counter weight in your hand if it helps. If you cannot do a pistol, do air squats with a jump as high as you can on each one.

 Pushups: Can be done on knees. It is better to lower the numbers and do them full range of motion rather than reduce the range of motion to get in the full number.

 Pull-ups: Appropriate sub in a metcon is body rows on rings or a bar. Choose an appropriate height so that doing more than a few body rows difficult so that you build up the requisite strength. If you have body bands, hook them on the bar and under your foot. Jumping pull-ups (standing on a box about 9 inches under the bar) can be effective. Doing slow negatives will also build up requisite strength. Stand on a chair that allows you to have your chin over the bar, hold onto the bar, lift your legs up, and slowly release as far down as you can.

 Ring dips: A good substitution is 3 bar dips for every 1 ring dip. If you don’t have dipping bars, you can use two adjacent chairs, or you can get on a chair to a pull-up bar and do bar dips with a pronated grip. Static holds on rings can also be effective.

 Running: Nothing substitutes running. However burpees, box jumps, single-unders, and double- unders can provide a similar metabolic effect.

 Toes to bar: See knees to elbows.

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1 – 3 Rounds for Time:

 Run 800m

 50 Air Squats

2 – 10 Rounds for Time:

 10 Pushups

 10 Sit-ups

 10 Squats

3 – For Time:

 200 Air Squats

4 – 5 Rounds for Time:

 Run 200m

 10 Squats

 10 Push Ups

5 – 3 Rounds for Time:

 Run 200m

 25 Pushups

6 – 3 Rounds For Time:

 10 Handstand Pushups

 Run 200m

7 – 20 Rounds For Time:

 5 Pushups

 5 Squats

 5 Sit-ups

8 – 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

9 – 21-15-9

 Air Squats

 Pushups

10 – Spend a total of 5 minutes in a handstand

11 – For Time:

 Run 1 mile

12 – 6 Rounds For Time:

 10 Pushups

 10 Air Squats

 10 Sit-ups

13 – 5 Rounds For Time:

 3 Tuck Jumps

 3 Squats

 3 Broad Jumps

14 – 8 Rounds For Time:

 Handstand 30 seconds

 10 Squats

15 – 10 Rounds For Time:

 10 Pushups

 Run 100M

16 – For Time

 Run 1 mile

 lunging 30 steps every minute

17 – 5 Rounds For Time:

 Handstand 30 seconds

 20 Air Squats

18 – For Time:

 250 Air Squats

19 – 4 Rounds For Time:

 10 Tuck Jumps

 10 Pushups

 10 Sit-ups

20 – For Time:

 100 Burpees

 10 Rounds For Time:

 10 Pushups

 10 Squats

 10 Tuck Jumps

21 – 5 Rounds For Time:

 Handstand 1 minute

 Hold bottom of the squat 1 minute

22 – 10 Rounds For Time:

 Sprint 100m

 Walk 100m

23 – For Time:

 100 Pushups – full range

24 – 10-9-8-7-6-5-4-3-2-1 Reps for Time:

 Burpees

 Sit-ups

25 – 3 Rounds:

 50 Sit-ups

 Run 400m

26 – 10 Rounds For Time:

 10 Walking Lunges

 10 Pushups

27 – 10 Rounds For Time:

 10 Burpees

 Run 100m

28 – 4 Rounds For Time:

 Run 400m

 50 Air Squats

29 – 10 Rounds For Time:

 10 Pushups

 10 Squats

30 – Tabata Squats:

 20 seconds on

 10 seconds rest

 8 rounds.

author: jeff

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