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Free Home Workouts

WOD 1 - Treadmill


Set a treadmill to the highest incline. Start at a jog for a while. After that, run at a moderate pace for 3 minutes, then run at a more challenging pace for 3 minutes, then run at a very challenging pace for 3 minutes, then run very hard for 1 minute.

If you can hit 8.5 mph at a 15 percent incline, that’s pretty legit. Total work time is 10 minutes.

WOD 2 - 8 Min AMRAP


Every minute on the minute for 8 minutes:10 dumbbell thrusters (40/25 lb.)20 double-unders

WOD 3 - Tabata Triplet


4 rounds of:
20 seconds of air squats
10 seconds of rest

4 rounds of:
20 seconds of dumbbell push-ups (pull right arm to chest w/ dumbbell, push-up, pull left arm to chest w/ dumbbell, 45/25 lb.)

10 seconds of rest

4 rounds of:
20 seconds of hollow-rock hold
10 seconds of rest

WOD 4 - Burpee Burner

For 10 minutes:

Perform 6 burpees every 30 seconds
At 10:00, immediately run 1 mile for time

WOD 5 - Chipper


200-m run
12 burpees
200-m run
24 jumping air squats
200-m run
36 sit-ups
200-m run
48 push-ups

WOD 6 - Skill & Squats


8 rounds of:

30-second handstand hold
10 squats

WOD 7 - Core and Chest


8 rounds of:

8 weighted sit-ups (keep the weight at arms’ length between you and the ceiling throughout the entire range of motion)
4 push-ups
30 seconds of plank

WOD 8 - 10 Minute AMRAP


As many reps as possible in 10 minutes of:

15 lunges
10 push-ups
15 lunges
20 sit-ups

WOD 9 - Push Ups & Jump Squats


From 0:00 to 3:00, 2 rounds of:
10 push-ups
10 jumping squats

From 3:00 to 6:00, 2 rounds of:
12 push-ups
12 jumping squats

From 6:00 to 9:00, 2 rounds of:
14 push-ups
14 jumping squats

*And so on. Follow the same pattern for as long as possible.

WOD 10: 2 x 4min AMRAP


As many reps as possible in 4 minutes of:

25 jumping jacks
3 burpees

Then, with no rest, as many reps as possible in 4 minutes of:

10 sit-ups
5 push-ups

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