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

04/28/2021

AMRAP 7 minutes

  • 21 Ten meter Shuttle Sprints
  • 21 Pushups

Exercise Videos

Below are some videos that you can watch to make sure you are doing each exercise properly:

Ten Shuttle Sprints

Pushups

Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

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

10/20/2025

AMRAP 5 minutes

  • 18 Ten meter Shuttle Sprints
  • 18 Jumping Jacks

10/19/2025

7 Sets

  • 10 Burpees
  • 10 Box Jump
  • 10 Lunges

10/18/2025

7 Sets

  • 8 Jumping Jacks
  • 8 Pushups
  • 8 Lunges
  • 8 Situps

10/17/2025

AMRAP 5 minutes

  • 14 meter Crabwalk
  • 14 Jumping Jacks
  • 14 Burpees

10/16/2025

AMRAP 7 minutes

  • 18 Air Squats
  • 18 Box Jump

10/15/2025

AMRAP 5 minutes

  • 6 Lunges
  • 6 Ten meter Shuttle Sprints
  • 6 Box Jump
  • 6 Pushups

10/14/2025

5 Sets

  • 10 Lunges
  • 10 Burpees
  • 10 Jumping Jacks