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The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...
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Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
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Welcome to the Sokudo Training Body Weight Workouts section.
All workouts on this page can be done with minimal equipment and can be performed virtually anywhere. You'll find a combination of strength, power and conditioning workouts.
The workouts featured here are updated regularly, working a little like a WOD page, while avoiding the term.
The objective here is not to blindly follow these workouts in a randomised fashion. This page is designed to stimulate training ideas within the context of a training programme with proper objectives.
PLEASE NOTE – Some of the exercises may sound unfamiliar. Click here for a list of exercises and their description.
Some of the workouts involve racing the clock and doing it as fast as possible, while others are performed in a more controlled manner. For competitive challenges click here.
Sokudo Training Body Weight Workouts

Forward frog jumps (a deep squat into a standing long jump) x 100 metres then travelling burpees x 100m. Do this as fast as you can.

Standing longjumps x 35. Jump as far as you can each time and rest at least 10 seconds between jumps.

As many pistol squats as possible in 20 minutes. Split the sets and reps between each leg as you see fit.

Single leg burpee intervals...
Do a set of 10 single leg burpees on one leg as fast as you possibly can. Rest 1 minute then do the same on the other leg. Do a total of 20 intervals (10 each leg).

Burpee/pullup ladder...
Do 1 burpee then 1 pullup, then 2 burpees and 2 pullups up by 1 rep each set until you get to 10 reps of each then work back down by 1 rep each set until you get to 1 rep of each. Do the whole ladder as fast as possible, minimal rests.

Burnout burpees  Do burpees as absolutely fast as you possibly can until you can't do any more, until you are forced to stop. Rest 2 minutes.
Burnout squats jumps  Do squat jumps as absolutely fast as humanly possible, the same as for the burpees. Rest 2 minutes.
Do a set of pullups until failure. Rest 2 minutes.
Repeat for one more round.

Sprint 5 metres as fast as possible. Practice maximum power and maximum speed. Do a total of 30 sprints. Rest 1020 seconds between each.

Mark out two points, approximately 3 metres apart.
From one line, stand side on to the other side, now dash sideways as fast as possible, touch the other point, then back to the first point and so on side to side.
Do 10 sets of 10 times through. Rest 3060 seconds between sets.

Body weight workouts
As many rounds as possible in 30 minutes…
Pistol squat x 5 each leg
Knee drive jump x 5 each leg
Single leg burpee x 5 each leg
Single arm pushup x 5 each arm
Pullup x 5

Tabletop leg raise for 4 sets of 10 reps. Rest 60 seconds between each
Then perform 10 intervals of the following, with 90 seconds rest between each…
High knee running (on the spot). Every 5 seconds drop and do one burpee and straight back to high knees. Do a total of 5 drops per interval.

Tabata interval timing. Tabata involves 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of 8 intervals. Do one full Tabata of 8 intervals for the following exercises…
Pullups
Single leg burpees (left leg round 1, right leg round 2 etc for all 8 intervals)
Squat jumps

Body weight workouts
For each exercise you will do 4 intervals of 1 minute each for each exercise. Rest 30 seconds between intervals and 90 seconds after the full set of 4 for each exercise.
Pistol squats (left leg round 1, right leg round 2 etc)
Single arm pushups
Knee drive jump

Body weight workouts
Tabletop leg raise for 5 sets of 10 reps per leg
Leg lowers/raises for a total of 40 reps at a slow pace (rest as needed)
Hollow walkout for 10 total reps. Hold each rep for 5 seconds

Pullups for as many reps as possible in 7 minutes, rest as needed
Pistol squats for as many reps as possible in 7 minutes, rest as needed
Squat jumps for as many reps as possible in 7 minutes, rest as needed

Sprint 200m at max pace. Rest 90 seconds between sprints. Do a total of 4 sprints. All sprints should be done with absolutely maximum effort.

Tuck jump burpees for as many reps as possible in 3 minutes. Rest 1 minute then as many reps as possible in 2 minutes. Rest 1 minute then as many reps as possible in 1 minute.

FROM HERE DOWN ARE WORKOUTS FROM THE OLD SECTION...
Body weight workouts 101103
103. Exhaustion session  Five rounds of as many reps as possible per set. Each set to complete failure.
Clap pushups
Pullups (any variation)
102. The following pushup types, with each set alternating with a supine elbow push x 5 seconds. Three rounds.
Single arm or twopoint pushup x 12 each arm
Clap pushup x 20
Floor cleaners x 50
Rear angle pushup x 20
101. Three rounds for time...
Plyo knee lift for 5 x 5 each leg
Pistols for 5 x 5 each leg
Squat jumps x 10
Body weight workouts 91  100
100. 100 burpees for time.
Every 10th burpee do a supine elbow push and hold for 5 seconds.
99. Do 1 pistol squat on each leg and 1 squat jump. Then 2 of each, then 3 and so on up to 12.
98. 21181512963 reps for time of….
Handstand pushup
Pullup
This means you will do 21 reps of each each, then 18, then 15 and so on. If you reach a point where you cannot do the required reps then switch to feetelevated pushups and jumping pullups.
97. For time…
200 pushups
Every 10th pushup do one supine elbow push and hold for 5 seconds.
96. Five rounds of…
Supine elbow push x 5.
Single leg back bridge x 20 seconds each leg.
95. Death by pushups…
Handstand pushups or feet elevated pushups x 35. Rest as needed.
Floor cleaners x 100.
Rear angle pushups x 40.
94. Practice single arm pullups or dead hang by arm from the bar. Do 10 single arm pullups or 10 attempts each arm.
Single arm or twopoint pushups x 40 each arm. If you struggle with these then place three fingers of the opposite hand on the floor for support and assistance.
Finish by doing one set of dips to failure.
93. 100m flatout sprint x 7
Walk back to the start line and go immediately into each sprint.
92. 200m flatout sprint x 3
Rest one minute between sprints.
91.Three x one minute rounds of each of…
Burpees
Squat jumps
Rest one minute between rounds.
ody weight workouts 73  90...
90. For time...
Pistols x 50 each leg (partition reps any way you please)
Squat jumps x 50
89. AMRAP 20 minutes…
Squats x 3
Pushups x 3
Leg lowers x 3
Burpees x 3
88. Complete the following for time…
Pistols x 40 each leg.
Muscleups x 5 (if you can’t do muscleups then do dips x 20 and pullups x 20).
Leg lowers x 100.
Back bridge knee tuck x 50 each leg.
87. Sprint session…
10 x 100m. Rest one minute between sprints.
86. AMRAP 20 minutes of single arm or twopoint pushups.
85. Squat jumps for 55555555555 reps. Rest 60 seconds between sets.
84. AMRAP 20 minutes...
Burpees x 12
Pullups x 12
83. Sprint 200m x 3  absolute maximum pace. Rest 90 seconds between sprints.
82. AMRAP 20 minutes…
Burpees x 5.
Pullups x 5.
81. Sprint and plyometrics…
4 x 25m
One set of 5 single leg bounds on each leg.
3 x 50m
One set of 5 single leg bounds on each leg.
2 x 100m
One set of 5 single leg bounds on each leg.
Rest 12 minutes between sprints.
80. Muscleups AMRAP 20 minutes  or practice working up to muscle ups if you can't yet do them.
79. AMRAP 20 minutes...
Pistols x 10 each leg.
Handstand pushups x 10.
78. “Danny the Dog Double”
10 rounds for time of…
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
77. Handstand practice (unsupported) for 20 minutes. Attempt some handstand pushups unsupported during this time. Once you master the handstand begin to practice on paralettes, rings or parallel bars.
76. Do one full Tabata of 8 intervals of each of the following…
Pistols
Burpees
Leg lowers
75. Single arm pushups for as many reps as possible each set for three sets each arm.
Handstand pushups against the wall. As many as possible in 10 minutes. Rest as needed.
Clap pushups for 555 reps, resting 60 seconds between sets.
74. 10 rounds for time...
Dips for as many reps as possible in one set.
Pullups for as many reps as possible in one set.
73. “Death by Pistols”
Begin by doing one rep on each leg, then two each leg and so on up by one rep each set for 20 minutes.
Body weight workouts 65  72...
72. On a slight hill, not too steep and measuring roughly between 4060m, sprint downhill a total of seven times. Rest 60 seconds between each sprint.
71. Sprint the following distances...
25m x 5
50m x 3
100m x 1
200m x 1
All at max pace, rest 6090 seconds between each.
70. Standing long jumps x 15. Rest 1020 seconds between each single jump.
69. Seven intervals of...
Single leg burpees x 5 each leg and scissor jumps x 10
Rest one minute between each interval.
68. 100 burpees for time.
67. Underwater swim laps x 10. One lap is one swim underwater without coming up for breath. When you come up for breath that's the conclusion of the set.
66. Gymnastics rings push/pull. Do 40 reps of each.
65. As many pullups as possible in 10 minutes then perform 20 burpees as fast as possible.
Body weight workouts 55  64...
64. Single leg back bridge hold for five minutes on each leg, then leg lowers x 100 reps.
63. Sprint 25m x 10. Perform a set of three single leg bounds after each sprint. Rest 30 seconds.
62. Bear crawl x 20m followed by 10 burpees. Rest one minute, do five intervals.
61. As many leg lowers as possible in three minutes then without rest do as many pullups as possible in three minutes, then as many pistols as possible in three minutes and then burpees for as many as possible in three minutes.
60. Sprint 50m x 10 with 40 seconds rest between each sprint.
59. Bear crawl x 200m for time.
58. Travelling burpees x 100m for time.
57. Single leg bounding. 10 sets of five each leg. Long rests between sets.
56. Single leg back bridge hold for a total of seven minutes on each leg.
55. Burpee intervals of 30 seconds x 5. Rest 30 seconds between each.
Body weight workouts 45  54...
54. Pistol squats x 250 for time. That's 250 total reps, 125 each leg. Partition reps any way you like.
53. Density session. Complete the following exercises for the prescribed number of reps each in the shortest amount of time...
Pistols x 10 minutes
Pullups x 7 minutes
Burpees x 5 minutes
52. Swimming sprints, 7 x 25 metres with 20 seconds rest between sets.
51. Tabata sprinting. Sprint at max pace for 20 seconds, rest 10 seconds, do a total of eight intervals. Rest one minute and then perform 50 burpees as fast as you can.
50. Sprint at 100% as far as you can possibly maintain. Rest one minute, do three intervals.
49. Squat jumps for 135797531, rest 300 seconds between each set.
48. Sprint 10 metres, rest 20 seconds.
Sprint 20 metres, rest 20 seconds.
Sprint 50 metres, rest 20 seconds.
Sprint 100 metres, rest 20 seconds.
Sprint 200 metres, rest 20 seconds.
Sprint 400 metres, done.
47. Bear crawl intervals for 3 x 20 metres at max pace.
46. 5 x 50 metre swim sprints at max pace
45. 10 sprints up a short hill. Rest 30 seconds between sprints.
Body weight workouts 35  44...
44. As many swings as you can in 10 minutes.
43. Illinois agility test x 7. Rest one minute between each time through.
42. Tabata of each of the following...
Pistols
Swings
Burpees
Pullups
41. Jog for 10 minutes then run at 90% of max pace for as long as is sustainable. Rest two minutes and repeat once.
40. "Danny the Dog"
Five rounds for time of...
Burpees x 5
Squat jumps x 5
Scissor jumps x 10
39. Underwater swimming x 10 intervals as far as you can go each time without coming up for air. Rest 20 seconds between each.
38. Intervals of...
Swings and burpees for the following reps of each...
3579111315
Rest 20 seconds betwen each of these intervals.
37. 2 x 400 metre sprints at max pace. Rest two minutes between each.
36. Burpee mega Tabata (20 seconds max effort followed by 10 seconds rest). Complete 25 intervals.
35. Density session...
Pistols for 7 minutes
Gymnastics rings pull for 7 minutes
Gymnastics rings push for 7 minutes
Body weight workouts 25  34...
34. Intervals of....
10 squat jumps, sprint 100m, 5 single leg bounds on each leg. Rest one minute, do a total of three intervals.
33. 20 x 25m sprints. Rest 30 seconds between each.
32. Intervals of...
Swings and squat jumps
Do one rep of each and rest 30 seconds, then two of each and rest 30 seconds and so on up to 10 and back down to one.
31. 5 x 100m sprint at max pace. Rest 90 seconds between each.
30. Sprint 500 metres at max pace. Rest three minutes and then do 30 burpees as fast as you can.
29. Set up markers for the Illinois agility test. If you don't know how to do this then check out youtube. In fact we even have an instructional video for this.
Run the course a total of 10 times, rest 20 seconds between each time through.
28. "Danny the Dog"
Five rounds for time of...
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
27. For this session you will need access to somewhere to swim. Three rounds for time....
50 metre swim (max pace)
Get out and do 20 burpees after each swim length.
26. Twopoint pushups for as many as possible in 20 minutes. Alternate arms as needed, rest as needed.
25. Intervals for five reps of each, rest 30 seconds between intervals...
Swings and burpees
Body weight workouts 15  24...
24. Sprinting Tabata. Run as hard as possible for 20 seconds, rest 10 seconds. Do this eight times.
23. 250 squat jumps for time.
22. Dumbell/kettlebell swings x 75 reps for time.
21. Scissor jumps for 10 minutes. Perform as many as you can, resting as needed. All reps must be performed with maximum power, even if that means extra rests.
20. Pullups. Perform as many reps as possible and then hang from the bar at the bottom to rest. Do this three times without coming off the bar. Then rest on the ground and do this again another two times.
19. Twopoint pushups for 30 reps each arm. Rest as needed.
18. Grip change pullups for 10 minutes (grab the pullup bar and perform one or two reps. Then without letting go switch your grip and/of move your body to a different position and do another pullup. Stay on the bar as long as possible and do as many reps as possible. Rest as needed during the 10 minutes). Then perform 3 x 20 burpees with 40 seconds rest between each set.
17. Plyometric session. Take long rests between sets.
Squat jumps for 5555 reps
Scissor jumps for 1010101010
Single leg bounds for 5555 reps each leg
16. Sprint 2 x 200m as fast as possible. Rest 90  120 seconds between each.
15. Burpee intervals...
Do one burpee then rest 20 seconds, do two and rest 20 seconds and so on up to 12.
Body weight workouts 5  14...
14. Single leg bounds for a total of 40 reps on each leg. Rest as needed, partition the reps as you wish.
13. Bear crawl 200m for time.
12. As many pullups as possible in 10 minutes then as many burpees as possible in five minutes.
11. 20 minutes for time…..
Pistols x 5 each leg. Keep alternating after five reps each side for 20 minutes.
10. Full Tabata each of...
Pistols, leg lowers, burpees, squat jumps, pullups.
9. Pistols for 25 reps each leg. These can be done in any pattern you wish. Either one long set each leg, alternate legs or resting as needed.
Gymnastics rings pull for a total of 25 reps each side then push for a total of 50 reps.
8. Iron cross (rings) practice for 20 minutes.
7. 12 rounds for time of….
Pushups x 10
Burpees x 10
Squat jumps x 10
Scissor jumps x 10
6. Run as hard as possible for seven minutes.
5. Set up two markers about 40 metres apart. Now complete five rounds for time of…
Body weight workouts 1  4...
Bear crawl one length, broad jumps one length (back to the start) then travelling burpees one length.
4. Sprint session: 7 x 10 metres (starts), 5 x 20 metres, 3 x 50 metres and 1 x 100 metres. Every three sprints do a set of three single leg bounds on each leg. Ensure you go at absolute 100% and take long rests between sprints.
3. Lunge ladder: Do one static lunge on each leg. Then two on each leg and so on continuing up by one rep each time until you reach 16 reps and then work your way back down the rep ladder until you finish at one rep. THEN…….Twopoint pushup for 3333 reps each side.
2. Grip change pullups, as many as possible in 20 minutes. A grip change pullup is done by hanging for the bar or rings that you are doing pullups on and then performing anywhere from 13 pullups and then change your grip. You can go from overhand to underhand, facing north to switching right around and facing south etc. Switches must be performed while suspended from the bar, do not rest your feet on the ground while changing grip. When you come off the bar that constitutes a set. Come off the bar and rest as many times as needed in 20 minutes.
1. As many burpees as possible in 15 minutes.
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