intense cardio workouts

These are designed to be short metabolism blasting butt kicking workouts. I found most of the WOD's on various CrossFit web sights, mostly on crossfit.com/showthread


 Treadmill tabata

set incline to 12% and set pace to 30 seconds slower than latest best 5k. Then 20 seconds on, 10 seconds off for 4 minutes or 8 rounds

cycling tabata

20 seconds hard 10 seconds rest

Death by 10 meters

EMOTM until failure
10 m Run
Increase one 10m run every minute until failure
For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats



Barbara

20 Pullups

30 Pushups
40 Situps
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)

Chelsea

Each min on the minute for 30 minutes

5 Pullups
10 Pushups
15 Squats

Cindy
As many rounds as possible in 20 minutes
5 Pullups
10 Pushups
15 Squats

Mary

As many rounds as possible in 20 minutes

5 Handstand pushups
10 1 legged squats
15 Pullups 

JT

21-15-9

reps, for time:
Handstand pushups
Ring dips
Pushup

Annie
50-40-30-20-10 reps
Doubleunders
Situps

Nicole

As many rounds as possible in 20 minute

Run 400m
Max rep pullups
Note number of pullups each round

Murph

Run 1 mile

100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups,
pushups,
and squats as needed. Start and finish with a mile run.
If you've got a 20# vest or body armor, wear it.

Jason

100 Squats

5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Griff

Run 800m

Run 400m backward
Run 800m
Run 400m backward

Ryan

5 rounds for time

7 muscleups

21 burpees
Each burpee 12” above max reach

GI Jane

100 burpeepullups for time

Bodyweight Fran

21-15-9

reps of:

Pullups

Burpees

Segmented Bodyweight Fran

21-15-9

reps of:

Pullups

Pushups

Squat jumps to 12” above max reach

Fractured Runny Angie
Run 400 meters

25 Pullups

25 Pushups

25 Situps

Bad Snake
100 Rope Jumps
21 Knee to elbows
50 Push ups
15 LPullups
100 Rope Jumps
15 Knee to elbows
35 Push ups
12 LPull ups
100 Rope Jumps
12 Knee to elbows
20 Push ups
9 LPullups

The rest of these workout aren't named, but a fierce!

15-12-9-6-3

DB thrusters @35

dinamic pushups

russian twists @35

3 rounds for time:
50 calorie row
15 headstand pushups
50 double unders


5 minute AMRAP
5 Pushups
5 Burpees
5 Wall Balls

Three rounds for reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of KB Swings (53/35)
30 seconds of Rest
30 seconds of Row Sprint (cals)
30 seconds of Rest

-for time

100 bodyblasters (burpee-pullups-knees to elbows)

-for time

50 Situps

50 Double unders
50 Situps
Walking Lunge, 50 steps
50 Situps
50 Burpees
50 Situps
 
-7 rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pullup
-150 burpees for time

-for time

50 burpees

Jump 12” above max reach each one.

-Ten rounds for time of:

12 Burpees

12 Pullups

-5 rounds for time of:

15 LPullups

30 Pushups

45 Situps

-50 Situps

50 Doubleunders
50 Situps
Walking Lunge, 50 steps
50 Situps
50 Burpees
50 Situps
 
-7 rounds for time of:

10 One legged squats, alternating

12 Ring dips

15 Pullups-Ten rounds for time of:

12 Burpees

12 Pullups

-5 rounds for time of:

15 LPullups

30 Pushups

45 Situps

-For time: 100 squats
100 Pullups
200 Pushups
300 Squats
100 lunges
-Repeat for 15 minutes: 20 seconds of pullups
20 seconds of situps
20 seconds of squats

-For time:

100 Pullups
200 Pushups
300 Squats
50 Situps

-100-75-50-25

reps:
Situps
Flutterkicks (4 count)
Leg levers
-20min AMRAP: 25 Pullups
50 Pushups
75 Squats

-For time:

100 squats
20 Handstand pushups
30 pullups

-For time:

100 squats
9 Handstand pushups
200 squats
15 Handstand pushups
100 squats
21 Handstand pushups
-For time: 80 squats
10 Handstand pushups
60 squats
20 Handstand pushups
40 squats
30 Handstand pushups
20 squats


-Ten rounds for time of:
10 Pullups
20 Pushups
30 Squats

-For time:

50 Squats
50 pullups
50 steps Walking Lunge
50 Knees to elbows
5 Handstand pushups
50 situps
5 Handstand pushups
50 squats
50 pullups

-For time:

100 squats
25 Situps
100 squats
25 situps
100 squats
25 Knees to elbows
100 squats
25 Handstand pushups


-Three rounds for time of:
100 Squats
50 Ring Dips
30 LPullups

-2 rounds for time of:

35 squats
35 knees to elbows
35 squats
35 Situps
35 Lunges
35 squats

-21-18-15-12-9-6-3

for time of:
Squats
LPullups
Knees to elbows

-Seven rounds for time of:

35 squats
25 pushups
15 pullups


-Five rounds for time of:
10 dips
15 Pullups
20 Handstand pushups

-Five rounds for time of:

100 squats
20 Lunges
35 pushups

-Five rounds for time of:

50 Squats
30 Handstand pushups


-Three rounds for time of:
100 squats
20 ring pushups
12 Pullups

-Five rounds for time of:

50 squats
15 ring pushups

-Three rounds for time of:

50 Squats
30 Pullups
40 Pushups
50 Squats

10-9-8-7-6-5-4-3-2-1

Pullups
Ring pushups
Handstand pushups

-5 rounds for time of:

9 Handstand pushups
9 Pullups
2 rounds for time of:
21 Lunges
21 Pullups
21 Squats
21 Ring Dips
21 Handstand pushups

-Five rounds for time of:

50 Squats
21 Ring dips
21 Handstand pushups

-For time:

21 pullups
50 squats

21 Knees to elbows

18 pullups

50 squats

18 Knees to elbows

15 pullups

50 squats

15 Knees to elbows
12 pullups

50 squats
12 Knees to elbows

-7 rounds for time of:

20 Ring dips
20 Pullups
20 Lunges


For time:
25 Squats
25 Situps
25 Lunges
25 Handstand pushups
25 Pushups
25 Knees to elbows
25 Dips
25 Pullups

As many rounds as possible in 20 minutes of:

10 Pullups

10 Ring Dips
10 Walking lunges

-3 rounds for time of:

100 squats

50 ring dips

-For time:

100 Squats

21 Handstand Pushups

30 pullups

100 Squats

30 pullups

21 Handstand Pushups

100 Squats

-Five rounds for time of:

20 Squats

20 Pushups

20 Pullups

-50-40-30-20-10 reps

Pullups

Squat jumps

-for time

50 burpees

75 flutterkicks (4count)

100 pushups

150 situps

-For time:

100 Squats

20 Handstand Pushups

30 Pullups

100 Squats

30 Pullups

20 Handstand

-For time:

50 Squats
50 Jumping pullups
50 steps Walking Lunge
50 Knees to elbows
50 Handstand Pushups
50 Situps
50 Dips
50 Squats
50 Pushups

-5 rounds for time:

10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

-For time50 flutterkicks

50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m


-4 rounds for time of:
50 pushups
50 situps
50 4ct flutterkick