THERE’S NOTHING QUITE like a full-body bodyweight workout. While exercises that require you to only move your own bodyweight sound more simple on the surface, this CrossFit hero workout dedicated to Sgt. Zachary D. Tellier puts paid to that idea, with 650 reps of challenging effort required to complete it.
There are 5 rounds of the workout in total, with a new exercise added at the start of each round to provide an even greater test. You might be smashing out the reps at the start, but it might be wise to conserve your energy as much as possible while still maintaining a decent tempo throughout.
Break up the reps and rest as necessary to maintain good form, but push yourself close to failure on each set, completing all reps of a prescribed movement before moving onto the next. Time yourself completing the workout so that you have a target to beat for when you return.
The Workout
For Time
Round 1: Burpee x 10
Round 2: Burpee x 10, Push-up x 25
Round 3: Burpee x 10, Push-up x 25, Lunge x 50
Round 4: Burpee x 10, Push-up x 25, Lunge x 50, Sit-up x 100
Round 5: Burpee x 10, Push-up x 25, Lunge x 50, Sit-up x 100, Squat x 150
How to Do the Movements
Burpee
Hinge, squat, and drop down, placing both hands on the floor between your feet. Jump your feet back into the top of a push-up and lower your chest to the ground. Straighten your arms to press back up and hop your feet back forward. Jump into the air explosively, touching your hands together above your head.
Push-up
Assume a strong plank position, hands stacked directly below elbows and shoulders. Bend your elbows to slowly lower your chest to the floor. Keep your upper arms from flaring as you push back up explosively to a straight-arm position. Repeat.
Lunge
Stand tall with your chest up, take a long step backward with one leg, bending your front leg until your back knee gently touches the ground. Stand up and forward explosively, pause, and repeat with the opposite leg.
Sit-up
Hit the deck with your legs bent and your soles one the floor. Lie with your hands behind your head or straight up in front of you. Look up at the ceiling and push your lower back into the floor. Engage your abs, flexing at the stomach as you lift yourself all the way up. Keep your elbows back and your chin in place without jutting forward. Reverse the move slowly back to the floor and repeat.
Squat
Stand tall with your feet shoulder-width apart. Sink your hips back and bend at the knees, dropping into a deep squat. Drive back up explosively, keeping your torso upright throughout.
This article originally appeared on Men’s Health UK.
Related:
Tom Holland’s Mammoth 1,500-rep bodyweight ladder workout
How to use high-rep bodyweight training for massive muscle gains (according to science)
