Modifications & Substitutions

  • Ball Slams: overhead KB swings, wall balls, thrusters BW= burpees, broad jumps
  • Bike: run, row, burpees, box jumps, jumprope BW= high knees or mountain climbers
  • Box Jumps: box step ups, jump onto small step, knee jumps BW= tuck jumps, broad jumps
  • Burpee over Bar: burpees, burpees over tape/chalk, burpee onto plate BW= lateral burpees
  • Burpee Pullups: burpees, burpee bar touch, burpee onto plate BW= burpee + max vertical jump
  • Doubleunders: 2-3x singleunders, tuck jumps BW= penguin claps
  • HSPU: pike pushups, hand-release pushups, regular pushups, L-sit dumbbell press
  • Handstand Shoulder Taps: pike shoulder taps, plank shoulder taps
  • Handstand Walks: handstand shoulder taps, plank shoulder taps, pike shoulder taps, wall walks
  • Kettlebell Swings: dumbbell swings, Romanian deadlifts BW=explosive broad jumps or glute bridges
  • Kettlebell Cleans: dumbbell cleans, medball cleans BW= jump squats
  • Knee Jumps: box jumps, tuck jumps, jumprope, broad jumps BW= jump squats
  • MedBall Cleans: dumbbell cleans, kettlebell cleans BW= speed squats (touching floor each rep)
  • Muscle Ups: banded muscle ups, chest to bar pullups, pullup-dip superset BW= feet-elevated pike pushup + plank-to-pushup superset
  • Pistols: assisted pistols with bands, box pistols, bulgarian split squats, step ups, cossack squats
  • Power Cleans: barbell high pull, sandbag cleans, dumbbell cleans, box jumps, kettlebell swings BW= explosive broad jumps
  • Power Snatch: dumbbell snatch, plate ground to overhead, kettlebell snatch BW= plyometric pushups or jump squats
  • Pullups: banded pullups, jumping pullups, ring rows BW= doorframe rows or towel-anchored rows
  • Ring Rows: bent over rows, plank dumbbell rows BW= doorframe rows or towel-anchored rows
  • Rower: sumo deadlift high pull, bike, run, burpees, jumprope, box jumps BW= burpees
  • TTB: hanging knee raises, v-ups, ab wheel, hanging knees to elbows, or roman-chair knee raises BW= V-Ups or toes-to-object (lying on floor)
  • Wall Balls: thrusters, ball slams BW= air squats with vertical arm extension

BW= Body Weight (equipment-free options)