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.)
Angie
100 Pullups
100 Pushups
100 Situps
100 Squats
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)
Chelsea
Each min on the minute for 30 minutes
5 Pullups
10 Pushups
15 Squats
Cindy
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
Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups
Mary
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
Cooper
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
Burpees
Air Squats
Push-Ups
Sit-Ups
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.