10 Home Workout Ideas by Team ICONs' Hat Hewitt

Today we have 10 new workouts for you using little or no equipment come from Team ICON's Hat Hewitt.

Parts 1 to 5 are Bodyweight only.

Workouts 6 to 9 contain 1 object/load

Workout 10 is just cruel ;-)

 

BODYWEIGHT ONLY WORKOUTS:
 
WOD 1
AMRAP 6 Minutes x 2 (60 seconds rest between them)

10 V-up/tuck up

15 burpees over object

*continue where you left off each AMRAP for 1 TOTAL SCORE

 
WOD 2

AMRAP 22 Minutes

50 air squats

50 mountain climbers

40 lunges

40 plank ups

30 situps

30 hollow rocks

20 pushups

20 shoulder taps in plank

 
WOD 3
FOR TIME:
 

50 hollow rocks or tuck ups

50 sit ups

50 seated leg lifts

50 crunch heel touches

50 hollow rocks or hollow hold 60s

TIME CAP - 12 Minutes

 
WOD 4

6 ROUNDS FOR TIME:

 

6 hspu / pike pushups

10 shoulder taps (ideally in handstand / top of plank)

10 pistols (20 air squats)

16 jump lunges / rear step lunges

 
WOD 5
FOR TIME:

Buy In:


20 burpees

3 rounds:

20 squats

20 pushups

20 situps

20 burpees

3 rounds:

20 situps

20 pushups

20 squats

20 burpees

 

 

OBJECT / LOAD BASED WORKOUTS:
 
 
WOD 6
3 ROUNDS FOR TIME:

 

30 object snatch

6 wall walks

30 snatch

12 burpees

TIME CAP: 15

 
WOD 7
30 MIN EMOM

1) 10M HSW / 2 wall walks

2) 18 object snatch / KBS

3) 50 dubs

4) 10-14 burpees

5) rest

 
WOD 8
'

2 on: 2 off (no more than 6 total sets to complete the work)

10 (5/5) object Hang Clean and Jerk

60 DU's (100 singles)

Max burpees in remaining time

 

**Workout complete when 70 burpees complete (or capped at 6 rounds)

 
WOD 9

6 ROUNDS FOR TIME

5m HSW / 2 wall walks

10 per side Object clusters (20 total)

12 Object facing burpees

TIME CAP: 15

 
WOD 10
 
I'm feeling generous here so you can do this either with an object (weighted vest or rucksack) or just as bodyweight only.
 
AMRAP 7 Minutes
 
Burpees!
 

Name: Hat Hewitt


Box: Crossfit Watford (co-owner)


Years of Crossfit: 6 (7 this summer)


Competition History:

Regionals on team in 2018

SID (3rd Place) sanctions on Team Nasty Lifestyle in 2019.

Team sanctionals in 2020:
SiD with Nasty Saxons and Norwegian Championships (where we finished as the top fully British team in the top 10)


Current PB:
PB my clean just before lockdown with 101kg 😄

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