This bodyweight workout is designed to be a quick workout that you can do almost anywhere. If you want to step it up a bit and have some equipment lying around, you might want to check out one of my High-Intensity Resistance Training (H.I.R.T) routines or even the High Intensity Resistance Training Workout Creator.

Go to the Bodyweight Workout Generator


AMRAP 5 minutes

  • 21 meter Bear Crawl
  • 21 Ten meter Shuttle Sprints

Exercise Videos

Below are some videos that you can watch to make sure you are doing each exercise properly:

Bear Crawl

Starting in the pushup position, with the knees bent under your hips and toes on the floor. Move the right hand and left foot forward to start crawling. Now move the left hand and right foot forward to continue crawling forward.

Alternate Exercises

Ten Shuttle Sprints

Thanks to Buff Class Crossfit for the idea for this automatically generated workout program.

Workout on Twitter

You can also get the latest daily workout at

Recent WODs


10 Sets

  • 30 Burpees
  • 30 Jumping Jacks


AMRAP 7 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Pushups


10 Sets

  • 24 meter Crabwalk
  • 24 meter Bear Crawl


AMRAP 5 minutes

  • 18 Lunges
  • 18 meter Bear Crawl


AMRAP 10 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 Jumping Jacks
  • 12 Pushups


AMRAP 5 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 meter Bear Crawl
  • 12 Pushups


AMRAP 7 minutes

  • 15 Burpees
  • 15 Air Squats