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Old 10-19-2008, 11:43 AM   #1
Shane Skowron
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Comprehensive bodyweight workout list for download

I'm not sure where is the best place for this post. We have the excellent list of Eva T's bodyweight workouts compiled by George Mounce here (wfs). And we also have an excellent list of various workouts compiled by Crossfit PC compiled by Eugene Allen in this thread (wfs).

A lot of people including myself often have equipment issues and have to rely on bodyweight workouts. I wanted to give people a list of bodyweight workouts that they could print out, that is well-organized, neat, and comprehensive.

So here it is. I attached it as a PDF below; it's about 19 pages long. I divided it into Named WODs, Other CFHQ WODs, affiliate/user-created WODs, and running WODs. I took efforts to be efficient with space so you won't have to kill your printer.


A few notes:
  • This list includes workouts that require pullup bars, rings, and jumpropes. Those should be fairly accessible to everyone even if you can't access a gym.
  • The workouts don't have any of the following: biking, swimming, rope climbs, rowing, back/hip extensions, wall balls, dumbells, barbells, or any other equipment.
  • The last two pages consist of running workouts, mostly credited to CFE.
  • I tried to give credit where it is due, but I have no idea where from where some of these workouts came. A lot of them came from a list I found on here of bodyweight workouts but I don't remember who made it. If you lay claim to creating one and want me to credit you in a future version just leave a post indicating that.
  • If you see any mistakes, let me know and I'll fix it in a future version.
I hope some people find it useful.



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Moderators Note: you can find an updated and even more comprehensive version of Shanes document at post #33, below.
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File Type: pdf Comprehensive Bodyweight Workout List, v1.0.pdf (106.4 KB, 164808 views)

Last edited by David Wood : 10-23-2008 at 06:27 PM.
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Old 10-19-2008, 12:04 PM   #2
Wade Smith
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Re: Comprehensive bodyweight workout list for download

Nicely laid out. Easy to read.
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Old 10-19-2008, 12:17 PM   #3
Sara Fleming
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Re: Comprehensive bodyweight workout list for download

Wow!

Thanks Shane, that was a lot of work and I, for one, sure do appreciate it.

Thanks for all the time and effort. A great gift to all of us.
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Old 10-19-2008, 12:34 PM   #4
Chris Drewry
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Re: Comprehensive bodyweight workout list for download

Good stuff!
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Old 10-19-2008, 04:19 PM   #5
Geoff Pitluck
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Re: Comprehensive bodyweight workout list for download

Thank You, Shane! Great job!
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Old 10-19-2008, 04:29 PM   #6
Peter Yeates
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Re: Comprehensive bodyweight workout list for download

Shane, this is phenomenal

Thanks.
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Old 10-19-2008, 04:44 PM   #7
Shane Skowron
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Re: Comprehensive bodyweight workout list for download

I'm glad people are able to use it.

Chris I've never been to the CF Alpha site until today and I noticed you have a bodyweight blog. If you want me to add any of yours I'll be happy to do so.

Also I didn't think of this while I was making it but I'm going to add another section called Endurance challenges and Beatdowns, bodyweight workouts that are particularly devastating. For example, I came up with an idea for a "Burpee mile" and someone just told me they did it today in about 90 minutes. I'm really into long challenges like that. I have a bunch more extended bodyweight workouts that I've designed ranging from 1 hour to 12 hours that some people can attempt if they are feeling particularly insane. :stir:

I noticed a few mistakes and came across some more WODs I'd like to add, so stay tuned for another version by the end of the week.
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Old 10-19-2008, 07:58 PM   #8
Michael Ricketts
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Re: Comprehensive bodyweight workout list for download

Nicely done list. This may come in very handy on busy days!
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Old 10-19-2008, 08:51 PM   #9
Chris Drewry
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Re: Comprehensive bodyweight workout list for download

Shane,

Use anything that you deem worthy!

Thanks!
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Old 10-19-2008, 11:33 PM   #10
Blair Robert Lowe
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Re: Comprehensive bodyweight workout list for download

Very cool. I have something similar written in my workout notebook but this is a lot near and probably has a lot more.
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