We are going to do something a little bit different on the weekends for the time being! We have cooked up a list of mostly bodyweight WODs for you that we have dubbed "Quarantine Benchmarks" or "QB" for short, in honor of our apparent gain of Mr. Brady (if anyone cares). They are fairly simple, but very intense. Each should be done as well as possible and most are timed. Once complete, log your scores here and you can also post a pic on our FB Community page!
50 Burpees for time 1 mile run for time 300 air squats for time, on the top of every minute perform 5 burpees (workout starts with burpees) The Burpee Mile: 4 Rounds for time: 400 m run 15 burpees Death by Thrusters: On a running clock... 1 thruster every minute, increasing by 1 thruster each round. Go until you are unable to complete the amount of thrusters in the minute. Score is how far you get + whatever thrusters in the next minute. Weights: Dumbbells – 25/45 Barbell- 65/95 If you have a barbell but no weights, start at 2 thrusters and go up by 2 every minute. Bike 5 k for time Run 5 k for time Longest plank hold for time – elbows or hands acceptable Most unbroken push ups Longest air squat hold Have some equipment lying around? Try these: Longest Back Squat Hold 95/135 (must complete rep for it to count) Most Unbroken Bodyweight Back Squats (count stops when you drop or rerack) Most UB kipping pull ups Most UB strict pull ups
Completion Based Goals
Total Miles Run/Walked/Biked
For the month of April, give yourself a point for every Mile you Run, Walk or Bike!
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