Fit Kids MRF At-Home Workouts

WOD:

Set up cones or markers in a triangle. At each cone the athlete will perform an exercise then run to the next cone. Set the cones out an appropriate distance for your athlete

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 1 Day 3

Warm-Up:

Complete down and back length of the room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Review Movements for WOD (Workout of the Day)

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

-Leg Raises: lay flat on your back, keeping legs together and as straight at possible, lift legs up so toes/feet point to sky, slowly return feet to floor-do not slam feet/legs to the grounds

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

5 Rounds

-5 leg raises

-10 presses

-5 burpees

-10 jump ropes/tuck jumps

Week 2 Day 4

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

Movement Review

Wall walks: https://youtu.be/2TnX8j29tRY

Mountain climbers: https://youtu.be/1J4hRICVjRo

Walking lunges: https://youtu.be/0KFsRO6RSF4

WOD

3-6 Rounds of: *remember to adjust this according to your athlete*

3 Wall walks (make sure you take off your shoes!!)

6 Mountain climbers on each side (12 total)

12 Walking lunges (wound each step)

Week 2 Day 5

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

Set up cones or markers in a triangle. At each cone the athlete will perform an exercise then run to the next cone. Set the cones out an appropriate distance for your athlete

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 2 Day 6

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Review Movements for WOD (Workout of the Day)

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

-Leg Raises: lay flat on your back, keeping legs together and as straight at possible, lift legs up so toes/feet point to the sky, slowly return feet to floor-do not slam feet/legs to the grounds

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

5 Rounds

-5 leg raises

-10 presses

-5 burpees

-10 jump ropes/tuck jumps

Week 3 Day 7

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm
Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Hollow Position: https://youtu.be/4xRpGgttca8

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

-Tuck Jumps: https://youtu.be/TDV88jXTASw

-Press: https://youtu.be/AqzDJHxynwo

-Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

-these can be done with no weight or light dumbbells. The athlete should have perfect form before adding weight

WOD:

1-4 Rounds (scale according to athlete’s ability or attention span)

-the athlete will complete the movement then run to a set distance about 25m away and back and do the next exercise. 1 round is complete when the athlete completes all 6 movements

7 Burpees- run to cone and back

7 lunges each leg- run to cone and back

7 jumping jacks- run to cone and back

7 presses- run to cone and back

7 squats- run to cone and back

7 tuck jumps- run to cone and back

Week 3 Day 8

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g

WOD:

Crossfit Baseball- set up 4 “bases” in a diamond. Each base will have a designated movement to complete before moving on to the next base. A round is completed each time an athlete gets back to “home plate.” Complete as many rounds as possible in the given amount of time

5 minutes

Home Plate: 2 forward rolls, 2 cartwheels, or 2 log rolls

-bear crawl to 1st base

First Base: 5 push ups

-high skips to 2nd base

Second Base: 5 thrusters

-burpee broad jump ( do a burpee and then instead of jumping up, jump out in front of you as far as you can-jump and land with 2 feet) to 3rd base

Third Base: 5 leg raises

-crab walk to home plate

Week 3 Day 9

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow
Hollow Position: https://youtu.be/4xRpGgttca8

Movement Review

Deadlift/Sumo Deadlift: https://youtu.be/Rpd2Vam5JHw

Flutter Kicks: https://youtu.be/BlJQtdcCzeA

WOD:

5-10 minute AMRAP (As Many Rounds/Reps As Possible)

-5 sumo deadlift

-5 tuck jumps

-5 flutter kicks

-5 tuck jumps

-run 100m ( or around the room-whatever space you have available)

Week 4 Day 10

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Movement Review

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

-Tuck Jumps: https://youtu.be/TDV88jXTASw

-Donkey Kicks: https://youtu.be/V2g5hgLucao

WOD:

Tabata 1 (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - -perform each movement for 20s, rest 10s,

-do each exercise twice before moving on to the next exercise

-Push Ups

-Jumping Jacks

-Burpees

-Squats

Rest 2 minutes

Tabata 2

-Donkey Kicks

-Leg Raises

-Stink bugs

-Tuck Jumps

Week 4 Day 11

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

Movement Review

Deadlift/Sumo Deadlift: https://youtu.be/Rpd2Vam5JHw

Press: https://youtu.be/AqzDJHxynwo

Press: Thumbs on shoulders, elbows pointed straight ahead, push up the sky (try to touch your ears with your shoulders and squeeze your ears with your arms), thumbs back to shoulders

-these can be done with no weight or light dumbbells. The athlete should have perfect form before adding weight

WOD:

12-9-6 (complete 12 reps of each exercise, then 9 reps, then 6 reps)

-for more advanced athletes, they can complete 21-15-9

-Press

-Deadlift/Sumo Deadlift

-Burpees

Week 4 Day 12

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Hollow Position: https://youtu.be/4xRpGgttca8

Movement Review

-Alt. Side Plank: https://youtu.be/fD1WAUV5ddE

-Jump Rope- if you do not have a jump rope, find a line to jump back and forth over or do tuck jumps (-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

3-6 Rounds (Scale appropriately for your athlete)

-10 stink bug push ups

-10 air squats

-10 alt. side plank (5 each side)

-20 jump rope/line jumps

Week 5 Day 13

Warm Up:

-Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Movement Review

-Alt. Side Plank: https://youtu.be/fD1WAUV5ddE

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

Push Up: https://youtu.be/Fv10F2eCv34

WOD:

5 minutes

Home Plate: 2 forward rolls, 2 cartwheels, or 2 log rolls

-bear crawl to 1st base

First Base: 5 push ups

-high skips to 2nd base

Second Base: 5 thrusters

-burpee broad jump ( do a burpee and then instead of jumping up, jump out in front of you as far as you can-jump and land with 2 feet) to 3rd base

Third Base: 10 alt side plank (5 each side)

-crab walk to home plate

Week 5 Day 14

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g

Movement Review

Deadlift/Sumo Deadlift: https://youtu.be/Rpd2Vam5JHw

Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

Push Up: https://youtu.be/Fv10F2eCv34

WOD:

15-12-9 (12-9-6 for younger athletes) Please remember to adjust these workouts according to the ability and attention span of your athlete

Deadlift/sumo deadlift

Air Squat

Push Up

-complete 15 deadlifts, 15 air squats, 15 push ups, then 12 reps of each exercise, then 9 of each

Week 5 Day 15

Warm Up:

-Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Hollow Position: https://youtu.be/4xRpGgttca8

Movement Review

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

-Mountain climbers: https://youtu.be/1J4hRICVjRo

-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

4 Rounds of

-7 Thrusters

-7 Push Ups

-14 Mountain Climbers (7 each side)

-14 Jump Rope/Line jumps/ Tuck Jumps

Week 6 Day 16

Warm Up:

-Run 200m (to end of driveway or around room for 40-60 seconds)

Then

-spiderman

-inchworm

-bear crawl

-duck walk

Review Movements for WOD (Workout of the Day)

-Walking lunges: https://youtu.be/0KFsRO6RSF4

WOD:

AMRAP 7 (as many rounds/reps as possible in 7 minutes)

-adjust time and number of reps according to your athlete’s ability and attention span

7 stink bug push ups

7 burpees

7 lunges (each leg or 14 total)

Run 100m

Week 6 Day 17

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes

Review Movements for WOD (Workout of the Day)

-Deadlift/Sumo Deadlift: https://youtu.be/Rpd2Vam5JHw

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

WOD:

15-12-9 (complete 15 reps of each exercise, then run 100m, then move on to 12 reps, etch) 12-9-6 for younger athletes- Please remember to adjust these workouts according to the ability and attention span of your athlete

Push Ups

Deadlifts/Sumo Deadlifts

Air Squat

Run 100m between each round

Week 6 Day 18

Warm Up:

-Mixed Tabata (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes) - perform each movement for 20s, rest 10s, then perform the next movement

Squats

Plank hold

Lateral hops (find a line and hop side to side over it)

Sit Ups

Tuck Jumps

Leg Raises

Push Ups

Jump Squats- https://youtu.be/6I-Lv6C_31g

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

-Tuck Jumps: https://youtu.be/TDV88jXTASw

WOD:

Set up cones or markers in a triangle. At each cone the athlete will perform an exercise then run to the next cone. Set the cones out an appropriate distance for your athlete

Complete 5 rounds

Cone 1: 7 squats- then run to cone 2

Cone 2: 7 burpees-then run to cone 3

Cone 3: 7 tuck jumps- then run to cone 1

Week 7 Day 19

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Review Movements for WOD (Workout of the Day)

-Tuck Jumps: https://youtu.be/TDV88jXTASw

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

WOD

Tabata (Tabata is working for 20s, then resting for 10s)

-complete each movement 3 times before moving on to the next movement

Box Jumps/ Tuck Jumps/ Obstacle Jump Overs (find an item like a foam roller, stick, ball, pillow, -get creative- that you can jump over with 2 feet)
Push Ups
Jumping Jacks
Thrusters

Week 7 Day 20

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 air squats

10 backward arm circles

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

WOD

15-12-9

15 Burpees

15 Squats

12 Burpees

12 Squats

9 Burpees

Week 7 Day 21

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm

Review Movements for WOD (Workout of the Day)

-Thruster: Front Squat + Press- https://youtu.be/duz9O3uV2w8 (Sorry this video is a little long and in French but I like to show demos of kids doing the movements whenever possible)

-Deadlift/Sumo Deadlift: https://youtu.be/Rpd2Vam5JHw

WOD

AMRAP 7

7 Toes to Post/ Leg Raises

7 Stink bugs

7 Thrusters

7 Deadlifts/ Sumo Deadlifts

Week 8 Day 22

Warm Up:

Tabata Jump Rope (Tabata is working for 20s, then resting for 10s for a total of 8 rounds or 4 minutes)

Then complete 2 rounds of:

10 forward arm circles

10 high knees

10 backward arm circles

Review Movements for WOD (Workout of the Day)

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

WOD

AMRAP 6

6 Front Squats

6 Push Ups

6 Box Jumps/ Object Jump Over/ Tuck Jumps

12 Jump Rope/ Line Jumps

Week 8 Day 23

Warm Up:

Complete down and back length of room or whatever space is available

Animal Races- Bear Crawl, Crab Walk, Duck Walk, Frog Hop, Inchworm
Tabata (20 sec work/ 10 sec rest X 8 rounds) - Superman/Hollow

Hollow Position: https://youtu.be/4xRpGgttca8

Movement Review

-Squat/ Air Squat: https://youtu.be/8R_17mEoIgw

-Tuck Jumps: https://youtu.be/TDV88jXTASw