Welcome to the Brutal 250 Rep Bodyweight CrossFit Workout.
As you might anticipate, this workout will give you a good challenge, especially for your muscle endurance.
What can you expect?
- A workout rep scheme is set up as a pyramid.
- Three movements for which you will only need your own body.
- Next to a physical challenge, it will be a mental challenge because you will have to work yourself up the rep count.
Let’s get to the workout.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal 250 Rep Bodyweight CrossFit Workout
Reps Scheme as a Pyramid:
10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 -10
Pistols
Sit-Ups
Push-Ups
(click on the links for movement demonstration)
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Did you enjoy the challenge? Pin it!
How to approach it?
This will be a workout on the longer side of the duration.
It will be crucial, to be honest with yourself before you start this workout and adjust the number of reps or movements if needed. (you will have some guidance below)
I would suggest you two different options on how to approach this workout.
Option 1)
You can go to the “unbroken” rule and try to finish each of the sets unbroken.
You will be in full control of your rest time that is in between the exercises.
If you are well-conditioned this might be the way to go since the exercises are not really “interfering” with each other, meaning you are not working the same muscles over and over again.
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Option 2)
You break the sets up into manageable sets from the very beginning.
Let’s say you want to go with sets of 10.
You get through the first round rather quickly and approach the set of 20 reps.
Here you will perform 2 sets of 10 reps and then move on to the next exercise.
You can keep this approach throughout the whole workout.
This will give you the advantage of “fatiguing” less, keeping a steady pace, and minimizing your rest time.
You can also switch to this option throughout the workout, always adjust on the fly if things don’t go according to plan.
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Scaling Options
Before trying to scale down the movement, always try to work with a reduced number of reps first.
You can either start with 10 reps and go up to 30 and go back down to 10 reps.
Another option is to start with 5 reps and increase by 5 reps for the next few rounds and then go down by the same amount.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Pistols: you can switch to either the regular split squat or the reverse lunge
- Sit-Ups: an alternative can be basic bodyweight planks
- Push-Ups: if you struggle with regular push-ups, go ahead and try knee push-ups
(click on the links for movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Happy Sweating!