Small, consistent effort is where momentum lives. For this weeks at home workouts, we’re layering in full-body strength, simple movement patterns, and core-focused finishers that feel accessible yet effective. No equipment? No problem. There are swaps below to keep you moving.
How to use it:
- Warm up for 3–5 minutes before each session (see table).
- Pick the workout block that fits your energy and time.
- Scale reps, duration, or load to meet your level.
- Youtube any movements your not sure of.
| Day | Warm-Up | Main Workout (Time/Reps) | No-DB/Home Sub |
|---|---|---|---|
| Monday | 1:00 cardio + 2 x 2:00 AMRAP | Strength: Split Squats + Dips (12:00) WOD: 2 x 8:00 AMRAPs + 1:00 rest Finisher: 5:00 EMOM | Bodyweight Split Squats, Line Hops |
| Tuesday | 2:00 cardio + 3:00 EMOM | Strength: E2MOM Deadlift + Floor Press WOD: 3 x 6:00 EMOM blocks | Backpack DLs, Jug Floor Press |
| Wednesday | 1:00 cardio + 4:00 AMRAP | WOD 1: 5:00 AMRAP Push-ups + Core WOD 2: 7 x 3:00 Cardio Triplet Finisher: Tabata Curls + Rows | Incline Push-ups, Jug Rows |
| Thursday | 1:00 cardio + :20/:10 Intervals | Strength: Death March + Lunge/Row (15:00) WOD: 5 x 3:00 For Time | Backpack Rows, Step Backs |
| Friday | 5:00 flow warm-up (see list) | Strength: 8:00 Tabata Push Press + Rows WOD: 5 Rounds (:45/:15 x 4) Finisher: 3 Sets | Slow Climbers, Backpack Press |
| Saturday | 2:00 cardio + 3:00 EMOM | WOD 1: 12:00 EMOM Squat Series WOD 2: 9:00 + 6:00 AMRAP Ladder | Wall Sit, Shuffle Burpees |
| Sunday | 2:00 cardio + 3:00 AMRAP | WOD 1: 5:00 AMRAP BW Strength WOD 2: 24:00 EMOM (5 stations + rest) | Crossbody Crunch, Step Marching |
Quick Scaling Tips:
- No jump? Step instead of hop.
- Short on time? Do half the workout or just 1 AMRAP.
- Need to build up? Start with just the warm-up + one strength set.
- No equipment? Use water jugs, backpacks, or your own body.
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