Is there anything similar to crossfit's work out of the day that only consists of bodyweight exercises?
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I posted it here before but can't locate it. So here it is:
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Crossfit workouts I have attended at local boxes almost always include the following body weight exercises... Push-ups Squats Lunges Squat-jumps Burpees For the most part, they have also been timed AMRAP (as many rounds as possible) WOD's, so you could take the aforementioned exercises, put them into a circuit, give yourself a time limit, set your stopwatch, and go. For example... 10 push-ups, 10 squats, 10 lunges, 10 squat jumps, 10 burpees AMRAP in 15 minutes. If you do this with a modicom of intensity, Crossfit level suffering is guaranteed. |
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this may help |
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Just out of curiosity why do you only want to do bodyweight movements? They are a great tool to train with but weighted movements such as Olympic and power lifting in tandem with body weight movements will provide superior results. Training aside check out this site wodshop.org and type in bodyweight and a workout pops up for you. Each time you refresh it a new bodyweight option appears. It's unreal. There is no set program with JUST bw movements and you should be careful because gymnastic usage also can be overtrained. My .02 Matt |
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Here's a great selection from my Crossfit box. There's a wide variety here and you can choose one or more for each workout. https://spreadsheets.google.com/ccc?key=0AruV44y63pNbdFpZNUFkdFU5akRPNnVETzRGMkNUM0E&hl=en#gid=0 |
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I would check out Convict Conditioning & Naked Warrior if you are looking for a bodyweight workout program, as well. |
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If you're interested in parkour, check out http://zombiefit.org/ It almost never involves external weights and they post a WOD just like any other CF blog |
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