Don't Let Covid-19 Sabotage Your Fitness

These are crazy times. In my time as a programmer at CrossFit NYC I have programmed over 1,000 different workouts - Here are some of my favorite, equipment free workouts that you can do while we wait out this situation. 


Teams of two
For Time:
10 Rounds (each)
100 Meter sprint + 10 Burpees 
Alternate rounds with your partner
(Roughly 20 Minutes)


Run for 30 Minutes
Every Minute stop and do 5 Air Squats


For Time: 
100 Burpees


20 Minute AMRAP (or 20 Rounds for time, which would take about 25-30 Minutes)
5 Push Ups
10 Air Squats
15 Sit Ups


:20 Work/:10 Rest for 8 rounds (20 Minutes)

Alternate through:
-Jump Switch Lunges
-Push Ups
-Mountain Climbers
-Plank Hold
-Sit Ups


"Durante Core”

5 Rounds for Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold

Rest one minute after each round


For Time:
100 Air squats
90 Sit-ups
80 Alternating lunges
70 Burpees
60 second Plank
50 Mountain climbers
40 Push-ups
30 Hollow Rocks
20 Jump squats
10 Hand-release Push-ups


Death by Push Ups
Every minute you you perform ascending reps of push ups until you cannot complete the total reps for the round in each minute. Rounds do not need to be unbroken. 
Minute 1: Perform 1 Push up
Minute 2: Perform 2 Push ups
Minute 3: Perform 3 Push ups

FYI, 15 rounds is 120 push ups.

Note: This format is great for a lot of movements. You could do Death by Sit-ups, Death by Air Squats, Death by Pull Ups.. you get the idea.

Need more? Keep the workout format and change the movements. The only limit is your creative abilities.

Interested in some personalized programming? Reach out to me at