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Lockdown Thirty

This document contains 30 bodyweight workout routines consisting of exercises like burpees, pushups, squats, and lunges. Each routine provides instructions on reps, rounds, time or other structure. The workouts are designed to be challenging and push the body's limits with high intensity bodyweight exercises.

Uploaded by

James Tibble
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386 views32 pages

Lockdown Thirty

This document contains 30 bodyweight workout routines consisting of exercises like burpees, pushups, squats, and lunges. Each routine provides instructions on reps, rounds, time or other structure. The workouts are designed to be challenging and push the body's limits with high intensity bodyweight exercises.

Uploaded by

James Tibble
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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lockdown

THIRTY
30 FUNCTIONAL
BODYWEIGHT ONLY
WORKOUTS
#001
10-1-10 ladder:
Burpees
*30 second handstand hold
between each round
#002
200 prisoner squats
EMOM (including 0.00) complete-
10 x push-ups
#003
5 rounds for time-
5 x burpee
10 x push-up
15 x jump squat
20 x sit-up
#004
200 lunges (alt)
E2MOM (including 0.00)
complete-
10 x burpees
#005
20-15-10-5 of-
HR Push-up
Deck squat
Mountain climbers
#006
EMOM 20 (ALT)
15 x commando to push-up*
20 x prisoner squat
*One rep= start in a bent arm
plank, move into a push-up
position, perform one push-up
return to bent arm plank, repeat.
#007
FOR TIME-
200 x Deck squat burpee
*One rep= Perform one
deck squat, finishing with
a jump, immediately move
into one burpee, repeat.
#008
EMOM 30 (ALT)
10 x Burpee
15 x Push-up
20 x Prisoner squat
#009
5 rounds of-
5 x handstand push-up
10 x push-up
15 x tricep dip
#010
Death by burpees
EMOM perform-
1 x burpee
Add an additional burpee each minute,
workout ends when you can no longer
perform prescribed reps in 60 secs.
#011
EMOM 30 (alt)
15 x laying leg raise
15 x down-up
15 x deck squat
#012
100 Push-ups
*Every time you rest add
an additional 10 reps to
your target total.
#013
50 HSPU (STRICT)
*Every time you rest
perform-
5 x burpee
10 x push-up
15 x sit-up
#014
20-1 ladder of-
Push-up
Kick-sit
Burpee
*Perform 20 reps of EACH
followed by 19 of each, then 18
etc
#015
FOR TIME-
100 Back extensions
100 push-ups
100 sit-ups
100 squats
#016
30 min AMRAP-
5 x Pull-up
10 x Dip
15 x Push-up
20 x Split squat jump
#017
For time-
1 mile run
50 pull-ups
100 push-ups
150 laying leg raise
1 mile run
*do not partition
#018
For time-
300 push-ups
*Every time you break perform
100m sprint (sub in 15 split squat
jumps if indoors)
#019
EMOM 30 (alt)
60s HS Hold
60s Jump Rope*
60s Rest
*Maximum effort
#020
EMOM 40 (alt)
10 x Chin
15 x Push-up
20 x Prisoner squat
150m run
#021
For time-
100 burpee pull-ups
E3MOM (including 0.00)
Run 200m
#022
AMRAP 20
1,2,3,4,5 etc... of-
Reverse Lunge*
Burpee
Push-up
ie perform one rep of each movement,
followed by two, then three etc.
*Right and left leg= one rep
#023
"Loredo"*
6 rounds of-
24 Squats
24 Push-ups
24 Walking lunge
400m Run
*Crossfit Hero WOD dedicated to
U.S. Army Staff Sergeant Edwardo Loredo
#024
Death by rope and burpee- 
EMOM perform-
1 x burpee
Jump rope for the remainder
of minute.
Each minute add an additional burpee.
Workout ends when you can no longer
perform prescribed reps in 60 secs.
#025
50 x Chin-up*
Each time you break perform
20 prisoner squats
*STRICT, dead-hang, no kip.
#026
'The Flash'
EMOM-
150m run
1 x Prisoner squat*
*Each minute add an additional rep.
Workout ends when you can no longer
perform prescribed reps in 60 secs.
#027
10 min time cap-
Run 1 mile
Maximum Push-ups
At time cap-
For every ten reps under 100
push-ups you hit run a mile
(round up).
#028
15 min AMRAP-
Max- Handstand hold
Every break perform-
1 x burpee pull-up
Add an additional rep each
round.
#029
4 rounds-
10 x pull-up
20 x push-up
30 x air squat
400m run
#030
15 Min AMRAP-
15 x Reverse Lunge
15 x Push-up
15 x Forward Lunge
15 x Sit-up
15 x Prisoner squat
15 x Burpee
*Right leg+ left leg = one rep

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