READ THIS FIRST
  • Consult your physician prior to starting this or any exercise regiment
  • Respect your limits. Don't attempt any exercise you are not sure how to complete properly
  • All exercise forms can be found on YouTube
  • Modify any exercise to suit your fitness level​
  • If you don't have the equipment to do an exercise, skip it and double up on another one
  • You have the whole day to complete the challenge
  • Have fun and stay safe
  • Post your results using #RAMFITNESSWOD
GLOSSARY OF TERMS
  • AMRAP: As Many Rounds (or Reps) as Possible
  • DB: Dumbbells
  • EMOM: Every Minute On the Minute. For example (EMOM / 20 Minutes = Perform each exercise for 1 minute and repeat until you finish 20 minutes)
  • Go For Time: Try to finish as fast as possible
  • HIIT: High intensity Interval Training
  • MTN: Mountain
  • Tabata: 4-minute exercise routine consisting of 8 sets of 20-second exercise followed by 10-second rest. Repeat until you complete 4 minutes
BLUE: Easy Sunday Edition          GREEN: Park Workout          YELLOW: Beach Workout
WOD#1
  • 50 Jumping Jacks
  • 50 Sit Ups
  • 50 Push Ups
  • 50 Lunges
  • 2 sets / Go for time
WOD#2
  • 25 Dips
  • 25 Good mornings
  • 45 sec plank
  • 50 MTN Climbers
  • 3 rounds for time
WOD#3
  • 1/4 mile run
  • 15 bench dips
  • 15 bench v-crunches
  • ​6​ sets for time
WOD#4
  • 1 minute squats
  • 1 minute jog
  • ​HIIT 25 minutes
WOD#5
  • 10 Burpees
  • 1/4 mile run
  • 5 rounds for time
WOD#6
  • 1 minute walk on hard sand
  • 30 seconds walk on soft sand
WOD#7
  • Walk 3 miles
WOD#8
  • Mountain Climbers
  • Chin Ups
  • AMRAP / 20 minutes
WOD#9
  • 10 leg raises
  • 10 Push ups
  • 10 Russian Twists
  • 10 MTN Climbers
  • ​10 Rounds for time
WOD#10
  • 100 Burpees
  • 100 Sit Ups
  • 100 Lunges (each side)
  • 1 round for time
WOD#11
  • 1 minute jump rope
  • 30 seconds push ups
  • HIIT - 10 rounds​
WOD#12
  • 20 DB Clean & Press
  • 5 Burpees
  • ​5 rounds for time
WOD#13
  • Part 1: Tabata: Lunges / Leg Raises / Toe Taps
  • ​Part 2: 2 miles run or 6 miles bike
WOD#14
  • Cardio of choice for 60 minutes
WOD#15
  • Pull Ups
  • Push Ups
  • Squats
  • Sit Ups
  • 10/9/8/7/6/5/4/3/2/1 reps for time
WOD#16
  • Walking push ups
  • Crunches
  • Squats
  • V-Hold
  • ​5 rounds / 1 minute each
WOD#17
  • Supermans
  • Burpees
  • Plyo Jacks
  • AMRAP / 20 minutes
WOD#18
  • Fill a backpack with sand
  • 15 squats with sand backpack
  • 15 push ups with sand backpack
  • 1 minute walk with sand backpack
  • 10 rounds for time
WOD#19
  • Run 1 mile
  • 100 Sit ups
  • 100 Supermans
  • Run 1 mile
  • ​1 Round for time
WOD#20
  • Part 1: Tabata: Murpees / Plank Jacks / Hollow Rocks
  • ​Part 2: 3 miles run or 9 miles bike
WOD#21
  • 4 miles (walk or easy jog)
WOD#22
  • 45-second plank
  • 45-second deadhangs
  • 15 squats
  • 45-second hanging knee raises
  • 10 sets  / ​​Go for time
WOD#23
  • Sit ups
  • Flutter kicks
  • V-Crunches
  • Plank
  • Russian Twists
  • Side plank (each side)
  • 3 Rounds - 45 sec each
WOD#24
  • Handstand push ups
  • Pull ups
  • ​AMRAP in 20 minutes
WOD#25
  • Sit ups
  • Burpees
  • Squats
  • ​21/15/9 reps - Go for time
WOD#26
  • 2-minute swim
  • 1-minute run
  • 1-minute squats
  • 7 sets for time
WOD#27
  • Part 1: Tabata: Press Jacks / Plank / DB Shoulder Press
  • ​Part 2: 2 miles run or 6 miles bike
WOD#28
  • Walk 5K (3.1 miles) or Bike 10 miles.

Stretch Better!

Learn effective stretching techniques in 3 moves or less!
WOD#29
  • Stair Challenge: Go up and down one flight of stairs for as many times as possible.
  • AMRAP - 25 minutes
WOD#30
  • 150 Burpees
  • ​Go for time
WOD#31
  • Air squats
  • Hollow rocks
  • MTN Climbers
  • EMOM / 21 minutes
WOD#32
  • 10 Pistol squats (ea. side)
  • 25 Good mornings
  • 45-second plank
  • 50 Front jacks
  • 3 rounds for time
WOD#33
  • 200 meter run
  • 25 push ups
  • ​AMRAP / 20 minutes
WOD#34
  • Double Under
  • Bicycle kicks
  • HIIT / 26 minutes
WOD#35
  • 10 Burpees
  • 1/2 mile run
  • 45-second plank
  • 5 rounds for time
WOD#36
  • Part 1: Tabata: DB Shoulder Press / Squats / Sit Ups
  • ​Part 2: 1 mile run as fast as possible
WOD#37
  • Beach Walk: 30-minute soft-sand walk or 60-minute hard sand jog
WOD#38
  • Running Lunges
  • Hip Raises
  • Sit Ups
  • ​AMRAP / 20 minutes
WOD#39
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 squats
  • 60 inverted rows
  • 1 mile run
  • 1 round / go for time
WOD#40
  • 100 Donkey Kicks (ea. side)
  • 100 Sit ups
  • 100 Lunges (ea. side)
  • ​1 round for time
WOD#41
  • 1 minute Jump Rope
  • 30 seconds Dips
  • 30 seconds Rest
  • ​HIIT / 10 rounds
WOD#42
  • 25 DB Clean and Press
  • 5 Burpees
  • 5 Rounds for time
WOD#43
  • Part 1: Tabata: Squats / Leg Raises / Toe Taps / Push Up hold
  • ​Part 2: 3-mile hike
WOD#44
  • Meditate for 30 minutes
WOD#45
  • DB Deadlifts
  • Push Ups
  • Squats
  • Sit Ups
  • 10/9/8/7/6/5/4/3/2/1 reps for time
WOD#46
  • Walking Push ups
  • Crunches
  • Sumo squats
  • V-hold
  • 5 rounds / 1 minute each
WOD#47
  • 1 minute water treading
  • 15 air squats on soft sand
  • 15 push ups on hard sand
  • 15 tuck jumps on soft sand
  • ​AMRAP 30 minutes
WOD#48
  • Walk 1 minute
  • Sprint 1 minute
  • HIIT / 45 minutes
WOD#49
  • Run 1 mile
  • Bike 3 miles
  • Swim 20 minutes
  • ​Go for time
WOD#50
  • Part 1: Tabata: Dead hangs / Cable rows / DB Biceps curls
  • ​Part 2: 6 mile bike
WOD#51
WOD#52
  • Bike 20 miles
  • ​Go for time
WOD#53
  • 100 Sit ups
  • 100 Bicycle kicks
  • 100 Good mornings
  • 100-second plank
  • Go for time
WOD#54
  • Wall push ups
  • Squats
  • AMRAP / 30 minutes
WOD#55
  • 45 seconds Tuck Jumps
  • 45 seconds plank
  • 20 rounds for time
WOD#56
  • Find a park with a fitness trail and try every station
  • Go for time
WOD#57
  • Part 1: Tabata: Murpees / Leg Raises / MTN Climbers
  • ​Part 2: Swim for 30 minutes
WOD#58
  • Leisure swim for 45 minutes
WOD#59
  • DB Sholder Press
  • DB Reverse Flyes
  • DB Lateral Raises
  • DB Frontal Raises
  • ​15 reps / 3 sets / Go for Time
WOD#60
  • 200 Squats
  • ​Go for time

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WOD#61
  • Double Under
  • Sit Ups
  • 50/40/30/20/10 reps
  • Go for time
WOD#62
  • DB Shadow Boxing
  • 30 minutes
WOD#63
  • 15 abdominal bicycle kicks
  • 15 leg raises
  • 15 supermans
  • 1 flight of stairs
  • 7 sets for time
WOD#64
  • Air Squats
  • Hollow Rocks
  • MTN Climbers
  • 7 sets for time
WOD#65
  • Leisure walk for 60 minutes
WOD#66
  • 25 Cable rows​
  • Climb 3 flight of stairs
  • AMRAP in 30 minutes