Mogo Training Systems
Functional Fitness, General Fitness, Gymnastics, Tactical, Tactical / Military365 Days Calisthenic Challenge
52 Weeks of Crossfit Body Weight Workouts
CrossFit Bodyweight Workouts, Hero Workouts, Calisthenic Challenges, Endurance Challenges and More.
Different Category Detail:
Girls / Hero's Bodyweight Workouts
Official Bodyweight WODs - All workouts have appeared on CFHQ main site at least once.
Affiliate and Athlete Created WODS - These WODS have been created by affiliates of various crossfitters. Credit is given where teh source is known. If you lay claim to creating a WOD and want credit, please contact me Directly.
Running Workouts - Unless otherwise noted, all running workouts should be at maximum effort.
Endurance Challenges - These workouts have been designed for the crossfitter who is looking for some extra pain, even several hours of intensity. They should only be completed by experienced crossfitters who are comfortable with lots of running.
Legend -
M - Metcon
ME - Muscular Endurance
S - Strength
SP - Speed
SK - Skill
E - Endurance
C - Core
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Knee-to-wall ankle rock: 1 x 6 each side; tempo controlled; rest 10 s; comfortable range. Seated 90 90 hip switch: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Snap Down
3 x 3
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
Warm Up Circuit
A
"Warm-up at an easy pace. Rest below is transition time. Before harder work, do one easier rehearsal set of 3 reps or a 5 s hold of each main movement. March in place: 1 x 2 min; tempo controlled; rest 0 s; RPE 2-3. Wrist rock: 1 x 8 reps; tempo controlled; rest 10 s; comfortable range. Wall shoulder slide: 1 x 6 reps; tempo controlled; rest 10 s; comfortable range. Chair squat: 1 x 6 reps; tempo controlled; rest 20 s; easy rehearsal."
B
Pike Pushup
3 x 1 @ 10
C1
Wide Incline Push Up
2 x 6
C2
Inverted Row
2 x 6
C3
Chair Pose
2 x 6
D
Dead Bug
2 x 6
Cool Down Circuit
E
Cooldown. Let breathing settle and record the variation used. Easy walk: 1 x 2 min; tempo controlled; rest 0 s; RPE 1-2. Supine breathing: 1 x 5 slow breaths; tempo controlled; rest 0 s; relaxed.
