I need some help creating some workouts for my Marines with minimal equipment.  I’ve done well creating some workouts, but I feel I may be running dry soon…  perhaps I can enlist some idea’s, or thoughts.

Equipment:
(2) Pull-Up Bars
(1) 55lb Dumbbell
(2) dumbbells of unknown weight (I can assume 35 or 40lbs)
(2) 30lb dumbbells
(4) jumpropes
(3) sets of rings
Ample room for running
Ample room for pushups, burpees, jumping
We can probably create a box jump area of some sort
We just created a poormans sandbag (50lbs, solid like a rock, and will probably break soon)

Indoor Equipment (note: the indoor equip cannot be taken outdoors, nor is running between outside and inside allowed)
Some bumper plates and oly type bars (the 20k weights are smaller in diameter than actually oly plates…weird… the weights say “Record” on them)
Some dumbbells of various weights
a couple of bench press benches (all duct taped up)
(the rest of the equipment is not worth mentioning (latpull down, weighted row, and tricep machine…etc)
—

I am trying to create more equipment (like more sandbags, or a homemade kettbell, or a slamball) but that will take some more time.

If you can help me design a couple of workouts from this I could use the help!  Thanks.

Sorry for being scatterbrained on this…

Also, if this helps,

I will soon try to follow this pattern
M, MG, MGW, Rest, G, GW, GWM, Rest, W, WM, WMG, Rest,...etc.

With the random chipper, and hopper-style workout thrown in…

Gonzo, Eva T has lots of good no equipment workouts.

Also, somewhere here is Jeff and Mikki’s travel friendly workouts list.

I’ll see if I can dig up the links for you.

21-15-9
push up
broad jump

7 rds:
100m sprint
7 one arm snatch

3 rds:
50 squats
50 dbl unders (or tuck jumps)

5 rds:
30 pull up
20 burpee
10 hspu

5 rds:
400m run
21 push up
12 db thruster

3 rds:
600m run
200m walking lunge

Gonzo Oh man there is so much to do and to experiment with. Have fun with your group.
3 rounds
Sand Sprints
10 Sandbag Cleans
15 Pull ups

Set dumbbells 50m apart and have them sprint to them, do the exercise then sprint back and do another exercise. Rounds???

AMRAP
Follow the Painstorms once a month.

You will never run out of workouts Gonzo!

Gonzo- Good to hear from you
First pm Gunner - he had a crew in Iraq with minimal equipment
for a long period of time.

Also the CrossFit Journals have a series of FRAGO workouts that appear to be written for MIL/Field situations. Check the CrossFit site for old Journals and search keyword FRAGO.

Thanks!

Big D, LD - These are great! Exactly what I was looking for.  I am saving these right now.

BBoJ - Thanks, I just may do that… I didn’t think I had the equipment to do most of the frago’s, but I just checked again, and I think I can make some of them work if I sub the Ammo can thrusters for Sandbag thrusters, etc.

Gonzo.  I will likely make daily stops here.  You’ll probably going to regret it.

Have everyone sprint 200 M.  Log each persons time. 

7 rounds for time of
10 Bastards
200 M sprint

Rest 2:00 Minutes between rounds.

Each person gets the time it took for them to run the 200 M + 40 seconds.  If they don’t complete in the allotted time they must repeat the set.

Yikes! Glad I’m not in the sandbox! (Good to hear from you Gonzo. Good luck!)

20=>1
Burpees
1=>20
Pull ups

20 burpees, 1 pull ups, 19 burpees, 2 pull ups….etc….....

This is way harder than GI Jane’s

20-18-16-12-10-8-6-4-2
Dumbbell Hang Power Cleans
2-4-6-8-10-12-14-16-18-20
Pull ups

5 rounds
200 M run
20 Tuck jumps
3 Maniac Muscle ups

5 rounds
20 Tuck jumps
10 HSPU
5 Dumbbell snatches (ea. arm)

“Death by burpees”

1 burpee the first minute
2 burpees the second minute
3 burpees the third minute…...... :twisted:

Garddawg——Bastards?? not familiar.  got a description or link?

I believe Bastards are burpees with a tuck jump at the end….