Want to train outside? Here are some awesome workout for you!


Workout Specifics


Air squat, squat jumps, tuck jumps, lunges, lunge jumps, burpees, push-ups mountain climbers, military sit-ups, v snaps

Movements with equipment (optional)

Triceps dips, pull ups, box jumps, step ups


WOD: Workout of the day – the workout you should do any given day!
For time: Complete the prescribed workout in the fastest time possible
AMRAP: As many reps or rounds as possible in the prescribed time
EMOM: Start the prescribed exercise every minute on the minute for the prescribed time frame
(MS) Each movement must be performed to this standard to be a valid repetition

Workouts without equipment

1. WOD 4 rounds for time:
50 Air squats
400m Run

Movement Standards
Air squat: Hip crease must travel below the knee at the bottom of the squat and hip and knees must be fully extended at the top of the rep.

2. WOD 20 minute AMRAP
5 Push-ups
10 Tuck jumps
15 Burpees
20 Lunges

Movement Standards
Push up: Chest must touch the ground at the bottom and arms must be fully extended at the top of the push up. Spine neutral.
Tuck jumps: two foot take off, knees above hip crease
Burpees: chest to ground, open hip, knees and clap above head
Lunges: Knee to ground, to legs together standing

3. WOD 3 rounds for time
20 Burpees
20 Squat jumps
20 Mountain climbers
20 Military sit-ups
Then run 1.6km

Movement Standards
Squat jumps: Like air squat but feet must leave the ground
Mountain climbers: Opposite leg extended while other knee touches chest
Military sit-ups: Hands touch above head and the finish touching toes

4. WOD 15 minute AMRAP
100m Sprint
10 Burpees
100m Sprint
0 Push ups/Triceps dips (if bench)/Pull ups (if bar)
100m Sprint
10 Lunge jumps/Box jumps or Step ups (if bench)
100m Sprint
10 V-snaps
100m Sprint
10 Squat jumps

If you have a park bench add step ups or box jumps instead of squats or if you have a pull up bar (maybe at your park) add pull ups/jumping pull ups instead of push ups!

Movement Standards
Lunge jumps: knee to ground, legs should be straight in jump changeover
Triceps dips: hips to ground, arms extended
Pull ups: arms extended, chin over bar
Box jumps: Two feet take off, two feel landing to stand
Step-ups: each foot touches ground and box to stand

5. WOD 25 minute AMRAP
Run 400m
Swim 100m

5 workouts with minimal equipment

You need:
Park bench
Skipping rope
Pull up bar (at park)
Kettle bell

Double unders, skipping, KB squats, KB swings, KB Thrusters, ring rows

1. WOD 6 rounds for time
35 Double unders/70 Skips
15 KB Swings/Burpees/Box jumps/KB Thrusters

Movement Standards
Double unders: rope passes underneath athlete successfully twice
Skips: Rope passes underneath athlete once successfully
KB Swings: KB above head with arms, body and legs extended, passes below the hip
KB Thrusters: Squat to depth, press above head, body fully extended

2. WOD EMOM 20mins (5 rounds)
0-1mins: 5 Pull-ups
1-2mins: 10 KB Thrusters
2-3mins: Run 100m
3-4mins: Rest

3. WOD For Time
40 KB Thrusters
20 Push-ups
40 KB High pulls
20 Pull-ups
40 KB Swings
20 Ring rows (on park bar)
40 Box jumps/Step ups

Movement Standards
KB High Pulls: Kb must touch the ground and elbows must end higher than KB at chest height
Ring rows: arms extended, chest to bar

4. WOD 3 rounds for time
Run 400m
100 Double unders/200 skips
20 KB Squats

5. WOD 8 min AMRAP
10 Burpee box jumps/Step ups
10 Ring rows
10 KB Thrusters
10 Military sit-ups

NB: some of these workouts have movements where the standards are prescribed in previous WODs.

Get outside in the sun, have fun and enjoy your ability to run, skip, jump, lift and most of all move! After all its what our body is made for!

Want more? Check out our other blogs on training:

How to avoid shin splints
Loosen your hips to help you squat
10 minute full body workout at home!

And some of our blogs on CrossFit

Strong is the new Skinny
What is CrossFit?
Find out why 60% of CrossFitters are women!

Interested in kick starting your training and seeing what CrossFit Tone is all about? Grab our 2 week Pink Pass Trial – just $39 for unlimited training sessions!

Access to Pink Pass
Please like us on facebook, youtube and instagram for more vlogs and blogs!


About the Author

Elle has a passion for women's fitness and helping girls improve their self-image through fitness. Her vision is to create a CrossFit gym, which allows women to learn how to move, build their strength, learn to be healthy and gain respect for their bodies showing them how amazing they really are! Find out more