Choose Your Own Adventure!

Nick | 12/02/2019 | 3

Today we’re trying something new.  We’re giving you a loose structure and you get to fill in the rest.  The WOD will be 500 reps of bodyweight movements.  You get to choose them from the list below.  Some harder movements count double and you can’t do more than 10 reps of any one thing at a time.  Other than that, get creative and have fun!  Oh, and there’s a 30 minute cap in case things get out of hand.


500 reps

Choose from the following:

pull ups

push ups

sit ups

air squats


toes to bar


Count double:

handstand push ups

muscle ups


GHD sit ups

*no more than 10 reps of anything at a time

** 30 minute cap


Go in with a plan!

Ex: 10 rounds

5 pull ups

5 push ups

10 squats

10 sit ups

10 lunges

5 muscle ups

3 comments for “Choose Your Own Adventure!

  1. JoshMc says:

    WoD: 27:54 with following rep scheme 10x:
    5 pullups
    5 30 inch box jump (counted for 2 reps each per Mike)
    5 air squats
    5 TTB
    10 pushups
    5 burpees
    10 situps

  2. Nadav says:

    WOD: 27:00 with the following scheme for 10 rounds:
    5 pull-ups
    10 squats
    5 push-ups
    10 TTB
    5 deck squats
    5 30” BJ

    Combining TTB with deck squats was not such a good idea, and the TTB dwindled to triplets then doublets then singles. Also, I got a box bite (this hasn’t happened in a long time) and tore some callouses. now it will take forever to heal.. But all in all, I really enjoyed it. It was like a buffet of working out

  3. Heather J says:

    WOD: 23:02 with the following scheme for 10 rounds:

    10 sit-ups
    5 pistols (using a band)
    10 push-ups (20″ box)
    5 burpees
    10 air squats

    I was a big fan of getting to make my own workout and the burpees counting as double was a huge bonus!

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