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

07/30/2020

AMRAP 5 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 meter Bear Crawl
  • 12 Pushups

Exercise Videos

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

Ten Shuttle Sprints

Bear Crawl

Starting in the pushup position, with the knees bent under your hips and toes on the floor. Move the right hand and left foot forward to start crawling. Now move the left hand and right foot forward to continue crawling forward.

Alternate Exercises

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

07/05/2025

7 Sets

  • 20 Box Jump
  • 20 Ten meter Shuttle Sprints
  • 20 meter Crabwalk

07/04/2025

5 Sets

  • 5 meter Bear Crawl
  • 5 meter Crabwalk
  • 5 Jumping Jacks
  • 5 Air Squats

07/03/2025

10 Sets

  • 8 Burpees
  • 8 Pushups
  • 8 Ten meter Shuttle Sprints
  • 8 Jumping Jacks

07/02/2025

AMRAP 5 minutes

  • 12 Burpees
  • 12 Jumping Jacks
  • 12 Box Jump

07/01/2025

AMRAP 10 minutes

  • 8 meter Bear Crawl
  • 8 Situps
  • 8 Air Squats
  • 8 Ten meter Shuttle Sprints

06/30/2025

7 Sets

  • 21 Box Jump
  • 21 Lunges

06/29/2025

AMRAP 7 minutes

  • 16 Ten meter Shuttle Sprints
  • 16 Jumping Jacks
  • 16 Box Jump