This bodyweight workout is designed to be a quick workout that you can do almost anywhere. If you want to step it up a bit and have some equipment lying around, you might want to check out one of my High-Intensity Resistance Training (H.I.R.T) routines or even the High Intensity Resistance Training Workout Creator.
Go to the Bodyweight Workout Generator
03/11/2025
AMRAP 10 minutes
- 12 Pushups
- 12 Ten meter Shuttle Sprints
- 12 Box Jump
Exercise Videos
Below are some videos that you can watch to make sure you are doing each exercise properly:
Pushups
Alternate Exercises
- Knee Pushups
- Pike Pushups
- Box Pushups
- Handstand Pushups
Ten Shuttle Sprints
Box Jump
Find a bench or box of appropriate height, anywhere from 6 to 24 inches. Stand facing the bench/box. Jump up onto the bench with both feet. After you land, stand up and straighten your legs. Jump or step back down bringing both feet together.
Alternate Exercises
- Box Step
- Tuck Jump
Thanks to Buff Class Crossfit for the idea for this automatically generated workout program.
Workout on Twitter
You can also get the latest daily workout at twitter.com/streliancewo
Recent WODs
11/01/2025
AMRAP 10 minutes
- 14 Air Squats
- 14 Lunges
- 14 Situps
10/31/2025
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- 14 Box Jump
- 14 Jumping Jacks
- 14 Air Squats
10/30/2025
AMRAP 10 minutes
- 15 Ten meter Shuttle Sprints
- 15 Pushups
10/29/2025
AMRAP 5 minutes
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- 12 Box Jump
10/28/2025
AMRAP 5 minutes
- 16 Box Jump
- 16 Jumping Jacks
- 16 Situps
10/27/2025
AMRAP 10 minutes
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10/26/2025
AMRAP 10 minutes
- 16 meter Crabwalk
- 16 Box Jump
- 16 Burpees