Week 2 of CK3K: WODs with 100+ squats

Week 2 of CK3K: WODs with 100+ squats

Week 1 is in the books and chances are you’re looking for new ways to get your squats in. So we pulled some WODs off the internet that all include enough bodyweight squats (and more) to help you stay in the CK3K game. (Note: not for the faint of heart.)



100 Pull­ups

100 Push­ups

100 Sit­ups

100 Squats



20 Pull­ups

30 Push­ups

40 Sit­ups

50 Squats

(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)



Each min on the minute for 30 minutes

5 Pull­ups

10 Push­ups

15 Squats



As many rounds as possible in 20 minutes

5 Pull­ups

10 Push­ups

15 Squats


Deck of Cards

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts:­ Pushups

Diamonds:­ Pullups

Spades: Situps

Clubs:­ Squats

Jokers:­ Run 1 mile



100 Squats

5 Muscle­ups

75 Squats

10 Muscle­ups

50 Squats

15 Muscle­ups

25 Squats

20 Muscle­ups



20min AMRAP

5 Handstand Push-ups

10 Pistol Squats

15 Pull-ups


The Hotel Room WOD

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups


Tabata Something Else

32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Air Squats


Leg Burn Out

3 Rounds for Time:

100-ft Walking Lunge

50 Air Squats

50 Hip Extensions


Super Legs

5 Rounds for Time

20 Air Squats

20 Alternating Lunges

20 Alternating Split Squat Jumps

10 Squat Jumps



10 Rounds for Time

10 Burpees

10 Air Squats

10 Push-Ups

10 Sit-Ups

Time Cap: 30 minutes


50-40-30-20-10 Reps for Time


Air Squats




For time:

100 squats

100 Pull­ups

200 Push­ups

300 Squats

100 lunges


20min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats


20min AMRAP:

15 pullups

30 pushups

45 squats

Walking lunge 400m for time


Four rounds for time of:

Run 400 meters

50 Squats


For time:

100 Pull­ups

200 Push­ups

300 Squats

50 Sit­ups


For time:

100 squats

9 Handstand push­ups

200 squats

15 Handstand push­ups

100 squats

21 Handstand push­ups


For time:

50 Ring dips

100 Squats

50 Ring dips

100 Squats

50 Ring dips


3 rounds for time:

50 Push­ups

50 Sit­ups

50 Squats


Repeat for 15 minutes:

20 seconds of pullups

20 seconds of situps

20 seconds of squats


And if you feel like being a hero, MURPH.

1-mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-mile Run


This list is short but the possibilities are endless. There are TONS of these online -- just Google "bodyweight WODs" and you're in the money. Mix up your routine, find new ways to get your squats in, and tag #CK3K and @CaffeineandKilos every day when you share your workouts on Instagram to be entered to win $100 to C&K. It's simple. Not easy but simple. Like all the best things in life.