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OUT-FIT Equipment Free Workouts



OUT-FIT Equipment Free Workouts

Interested in one-on-one training? We got you - Click Here! 
Have a home gym? Check out our 16 Week "Smash Your PRs" program. 

Posted Monday, March 16th
“Marguerita + Run”
For Time:
50 Rounds
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Then

1 Mile run

Posted Tuesday, March 17th
For Time:
100 Air Squats
90 Sit-Ups
80 Alternating Lunges
70 Burpees
60 Sec Plank
50 Mountain Climbers
40 Push Ups
30 Hollow Rocks
20 Jump Squats
10 Hand Release Push Ups

Then 

1 Mile Run

Posted Wednesday, March 18th
For Time:
10 Rounds 
5/leg Reverse Lunges 
10 Push Ups 
20 Sit-Ups 
30 Air Squats

Then

1 Mile Run

Posted Thursday, March 19th
For Time:
10 Rounds
8 Push Ups
12 Air Squats 

Then

10 Rounds
8 Burpees
12 Sit Ups

Then 

1 Mile Run

Posted Friday, March 20th
For Time:

12 Rounds
3/leg Alternating Reverse Lunges
6 Burpees 
12 Pushups 
18 Air Squats 

Then 

80 Sit-ups 

Then

1 Mile Run 

Posted Saturday, March 21st 

1 Mile Run 

Rest 3 minutes

Then Death By Burpees
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees
Min 5: 5 Burpees
Min 6: 6 Burpees
...

Keep going until you cannot complete all of the assigned burpees in the given minute. 

Score is run time & total burpees. 

 

Posted Sunday, March 22nd

For Time 
5 Rounds 
50 Jumping Jacks 
40 Air Squats
30 Sit Ups 
20 Push Ups
10/side Side Plank Reach Thrus

Then 

1 Mile Run

  Posted Monday, March 23rd

For Time
14 rounds 
1 wall walk
5/leg reverse lunge 
10 pushups 
15 jump squats 

Then

1.25 mile run

  Posted Tuesday, March 24th

For Time
200 Push Ups 
300 Sit Ups
400 Air Squats 
500 Jumping Jacks 

*Partition reps as desire, just make sure all reps are completed before moving on. 

Then

1.25 mile run

  Posted Wednesday, March 25th

20 Minute AMRAP
1 Wall Walk
5 Push Ups
10 Air Squats
15 Sit Ups

Then

1.25 mile run

  Posted Thursday, March 26th

For Time
5 Rounds 
90 Ski Jumps
60 Air Squats 
30 Sec Wall Sit

Then

5 Rounds 
90 Jumping Jacks
60 Sit Ups 
30 Burpees 

Then 

1.25 Mile Run

  Posted Friday, March 27th

For Time
100 Air Squats 
90 Ski Jumps
80 Push Ups 
70 Alt. Reverse Lunge
60 Mountain Climbers
50 Tuck Ups
40 Sit Ups
30 Jump Squats 
20 Hand Release Push Ups 
10 Wall Walks 

Then 

1.25 Mile Run

  Posted Saturday, March 28th

:20 Work/:10 Rest for 8 rounds
Alternate movements every :20
-Jump Switch Lunges
-Push Ups
-Mountain Climbers
-Hollow Hold
-Sit Ups

Then 

1.25 Mile Run

Posted Monday, March 30th

1.25 Mile Run 

Rest 3 minutes

Then Death By Sit Ups
Min 1: 1 Sit Up
Min 2: 2 Sit Ups
Min 3: 3 Sit Ups
Min 4: 4 Sit Ups
Min 5: 5 Sit Ups
Min 6: 6 Sit Ups

...

Keep going until you cannot complete all of the assigned sit ups in the given minute. 

Posted Tuesday, March 31st

For Time 

12 Rounds
5/leg Reverse Lunges
10 Push Ups 
10 Burpees
10 Chair/Bench Dips
30 Sec Hollow Hold 

Then

1.25 Mile Run

Posted Wednesday, April 1st

For time:

8 Rounds
16 burpees
16 V-ups or Tuck UPS

Then

10 Rounds
20 Jump Squats
20 Sec Hollow Hold

Then 

1.25 Mile Run

Posted Thursday, April 2rd

For Time

22 Rounds
1 Wall Walk
5 Push Ups
10 Sit Ups 
15 Air Squats

Then 

1.25 Mile Run

Posted Friday, April 3rd

7 Minute AMRAP
14 Burpees
30 Sec Wall Sit

Rest 1 Minute

7 Minute AMRAP
30/leg Mountain Climbers
5/Side Side Plank Reach Throughs

Then 

1.25 Mile Run

Posted Friday, April 4th 

3 Rounds For Total Reps
1 Minute: Push Ups
1 Minute: Jump Squats
1 Minute: Alt. reverse Lunges
1 Minute: Burpees
1 Minute: Sit Ups
1 Minute: Rest

Then

1.25 Mile Run

*Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Post your total reps and run time in the comments. 

Posted Saturday, April 5th 

3 Rounds For Total Reps

1 Minute Push Ups
1 Minute Jump Squats
1 Minute Alternating Reverse Lunges
1 Minute Burpees
1 Minute Sit Ups
1 Minute Rest

Then

1.25 Mile Run

*Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Posted Monday, April 6th 

For Time 
50-40-30-20-10
Jumping Jacks 
Air Squats
Push Up
Jump Switch Lunges 
Tuck Ups

Then 

1.5 Mile Run

Posted Tuesday, April 7th 

For Time 
3 Rounds 
50 Push Ups 
50 Sit Ups
30/leg Leverse Lunges 

Then

1.5 Mile Run

Posted Wednesday, April 8th 

 For Time

12 Rounds 
24 Mountain Climbers 
12 Jump Squats

Then

12 Rounds 
10 Burpee
10 V-ups or Tuck Ups 
10 Arch Ups (Superman)

Then

Run 1.5 miles 

Posted Thursday, April 9th 

For Time

3 rounds 
100 Jumping Jacks
80 Air Squats
60 Push Ups
40 Sit-Ups
20/Jump Switch Lunges

Then 

1.5 Mile Run

Posted Friday, April 10th  

For Time

25 Push Ups

Then 

25 Push Ups
35 Jump Squats

Then 

25 Push Ups
35 Jump Squats 
45 Tuck Ups/V-ups

Then 

25 Push Ups
35 Jump Squats 
45 Tuck Ups/V-ups
55 Burpees 

Then 

25 Push Ups
35 Jump Squats 
45 Tuck Ups/V-ups
55 Burpees 
1.5 Mile Run

Posted Saturday, April 11th  

20 Min AMRAP
1 Wall Walk (Rx+ 1 HSPU)
5/side Side Plank Reach Thrus
10/leg Reverse Lunges 
20 Sit Ups

Then 

1.5 Mile Run

Posted Monday, April 13th  

For Time
3 Rounds
20 Push Ups
40 Air Squats 
30 Push Ups
40 Air Squats 

Then 

80 Sit-Ups 

Then

1.5 Mile Run

Posted Tuesday, April 14th 

For Time
10 Rounds
1 Wall Walk
5 Jump Squats
10  Push Ups 
15 Tuck Ups
30 Sec Wall Sit

Then

1.5 Mile Run

Posted Wednesday, April 15th 

For Time
2 Rounds 
20/leg Alt Cossack Squat
40 Burpees 
60 Sec Hollow Hold
80 Air Squats 
100 Seated Russian Twists 

Then

1.5 Mile Run

Posted Thursday, April 16th 

For Time

30 Rounds
1/leg Reverse Lunge
4 Push Ups
6 Tuck Ups or V-Ups

Then

1.5 Mile Run

Posted Friday, April 17th 

For Time
4 Rounds 
25 Push Ups 
50 Sit Ups 
100 Air Squats 

Then

50 burpees 

Then 

1.5 Mile Run

Posted Monday, April 20th 

For Time

4 Rounds 
25 Push Ups
8/leg Reverse Lunges 
35 V-UPS
8/leg Reverse Lunges 
45 Air Squats 
8/leg Reverse Lunges 

Then 

1.5 Mile Run

Posted Tuesday, April 21st 

For Time

5 Rounds
1 Wall Walk 
15 Push Ups
30 Sit Ups
15 Push Ups
30 Jump Squats

Then 

1.5 Mile Run 

Posted Wednesday, April 22th 

For Time

6 Rounds 
30 Air Squats
10/side Side plank reach throughs
30 Second Wall Sit 
10 Double Push Up Burpees

Then 

1.5 Mile Run

Posted Thursday, April 23th 

For Time

3 Rounds
10/leg Cossack Squat 
50 Push Ups
100 Jumping Jacks
10/leg Cossack Squat 
50 Tuck Ups
100 Mountain Climber

Then 

50 Squat Jumps

Then

1.5 Mile Run  

Posted Friday, April 24th  

For Time

20 Rounds 
5/Leg Reverse Lunges
7 Burpees 
9 Sit-ups 

Then 

1.5 Mile Run

Posted Monday, April 27th  

For Time

150 Air Squats

Then

5 Rounds
10/leg Cossack Squat 
20 Push Ups
30 Tuck Ups
40 Sec Hollow Hold

Then 

1.5 Mile Run

Posted Tuesday, April 28th 

For Time

20 Min EMOM (Every Minute on the Minute)
7 Push Ups
9 Tuck Ups
11 Jump Squats 

Then 

1.5 Mile Run 

*Every 60 seconds perform
7 Push Ups
9 Tuck Ups
11 Jump Squats 
And then rest for the remainder of the minute. 

Posted Wednesday, April 29th 

For Time

30-20-10
Side Plank Reach Throughs
Burpees

Then

21-15-9
Reverse Lunges (per leg)
Sit Ups

Then

1.5 Mile Run

Posted Thursday, April 30th 

For Time
15 Rounds
1 Wall Walk
7/leg Cossack Squat
10 Jump Squats
15 Hollow Rocks

Then

1.5 Mile Run 

Posted Friday, May 1st 

For Time

25 Push Ups

Then 

25 Push Ups
35 Sit Ups

Then 

25 Push Ups
35 Sit Ups
45 Jumping Jacks

Then

25 Push Ups
35 Sit Ups
45 Jumping Jacks
55 Burpees 

Then 

1.5 Mile Run 

Posted Monday, May 4th 

For Time

8 Rounds
6/leg Reverse Lunges
10 Push Ups

Then 

10 Rounds
6/leg Cossack Squat
10 Burpees 

Then 

1.5 Mile Run

Posted Tuesday, May 5th 

For Time

9 Rounds 
5 Inch Worms
10/side Side Plank Reach Throughs
20 Jump Squats
20 Tuck Ups
50 Jumping Jacks 

Then 

1.5 Mile Run

Posted Wednesday, May 6th

For Time

20 Rounds 
5 Push Ups
10 Sit Ups
15 Air Squats

Then 

1.5 Mile Run

Posted Thursday, May 7th

For Time

10 Rounds
12 Jump Squats
10 Tuck Ups

Then 

10 Rounds 
7/leg Reverse Lunges
10 Burpees 

Then 

1.5 Mile Run

Posted Friday, May 8th 

For Time

100 Jumping Jacks
90 Air Squats 
80 Sit Ups
70 Push Ups 
60 Seated Russian Twists 
50 Sec Wall Sit 
40 Hollow Rocks 
30 Burpees 
20 Alternating Cossack Squats 
10 Inch Worms 

Then 

1.5 Mile Run

Posted Monday, May 11th  

For Time

30 push ups 

Then 

30 Push Ups
50 Sit Ups

Then 

30 Push Ups
50 Sit Ups
70 Alternating Reverse Lunges

Then 

30 Push Ups
50 Sit Ups
70 Alternating Reverse Lunges
90 Burpees 

Then 

1.5 Mile Run

Posted Tuesday, May 12th  

 For Time

12 Rounds 
1 Wall Walk
2/side Side Plank Reach Throughs 
4/leg Cossack Squat
6 Tuck Ups
8 Jump Squats

Then 

1.5 Mile Run 

Posted Wednesday, May 13th  

For Time

10 Rounds
50 Jumping Jacks 
30 Seated Russian Twists

Then 

100 Burpees 

Then 

1.5 Mile Run 

Posted Thursday, May 14th   

For Time
14 Rounds
5 push Ups 
10 Jump Squats 
5 Push Ups
10 Tuck Ups 
5/side Side Plank Reach Throughs 

Then 

1.5 Mile Run 

Posted Friday, May 15th

For Time

10 Rounds
10 Inch Worms
20 Burpees
30 Sit Ups
40 Air Squats 

Then 

1.5 Mile Run 

    Posted Monday, May 18th

For Time

10 Rounds
5/leg Cossack Squats
10 Push Ups
15 Jump Squats
20 Tuck Ups

Then 

1.5 Mile Run 

    Posted Tuesday, May 19th

For Time

5 Rounds 
20/leg Alt Reverse Lunges
20/side Shoulder Taps (while in plank)
20 Air Squats
20 Burpees

Then 

1.5 Mile Run 

Posted Wednesday, May 20th 

For Time

5 Rounds 

100 Mountain Climbers
10/side Side Plank Reach Throughs
50 Sit Ups  
25 Push Ups 

Then 

1.5 Mile Run 

Posted Thursday, May 21st

For Time

5 Rounds 
30 burpees 
30 Tuck Ups 
30 Jump Squats

Then 

1.5 Mile Run 

Posted Friday, May 22nd 

For Time

8 Rounds 
10 Push Ups 
10/leg Skaters 

Then

10 Rounds 
7/leg Reverse Lunges 
10/side Seated Russian Twist

Then 

1.5 Mile Run 

Posted Monday, May 25th 

For Time

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Scale

1 Mile Run
100 Push Ups
200 Sit Ups
300 Air Squats
1 Mile Run

Posted Tuesday, May 26th 

For Time

2 Rounds:
40/leg Mountain Climbers 
40 Tuck Ups
40/leg Reverse Lunges
20/leg Mountain Climbers 
20 Tuck Ups
20/leg Reverse Lunges

Then 

1 Mile Run 

Posted Wednesday, May 27th 

For Time

9 Rounds 
15/Side Seated Russian Twists
30 Jump Squats
15 Burpees 
30 Hollow Rocks

Then 

1 Mile Run

Posted Friday, May 29th 

For Time

10/leg Cossack Squat

Then 

10/leg Cossack Squat
20 Push Ups 

Then 

10/leg Cossack Squat
20 Push Ups 
30 Tuck Ups

Then

10/leg Cossack Squat
20 Push Ups 
30 Tuck Ups
40 Air Squats 

Then

10/leg Cossack Squat
20 Push Ups 
30 Tuck Ups
40 Air Squats 
50 Burpees

Then 

1 Mile Run

-------------------------------------------
Interested in one-on-one training? We got you - Click Here! 

Have a home gym? Check out our 16 Week "Smash Your PRs" program.