Name: Playbook - Gritty Soldier - BODYWEIGHT WARRIOR ~ Mission Ready WOD
Uploaded: 2026-05-26T19:54:11.560Z
Duration: 30 min
Description: BODYWEIGHT WARRIOR ~ Mission Ready WOD

Warm-up “B”

Mission Ready WOD

4x Rounds:
- 10x Push-ups   
- 15x Crunches   
- 10x Air Squats   
- 25 Secs Plank

- 200m Skip
- 50m Backward Skip
- 50m Ankling
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Walking Lunges
- 400m Jog

Skip

Skipping backwards, keep an eye on where you’re going for safety!

Backward Skip

Planting at the ball of your foot and rolling upwards as you run, as if you’re running on hot coals.

Ankling

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges (warm-up)

Slow, controlled, smooth. Focus on you planting and stride.

Warm-up “B”

4x Rounds:
- 10x Push-ups   
- 15x Crunches   
- 10x Air Squats   
- 25 Secs Plank

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Mission Ready WOD

BODYWEIGHT WARRIOR ~ Mission Ready WOD

MILITARY ATHLETE-BASIC ~ VO2 Max & Functional Conditioning

MILITARY ATHLETE-INT ~ Speed Intervals & Bodyweight Density

HYBRID WARRIOR II ~ Hybrid Circuit

Great workout! Been watching your follow me workouts on YouTube, but this is next level!
App takes some getting used to, but is great overall!

Sam Heider

Brian Cowell

Great exercise. Thank you very much! 👍

Nicholas McGervey

🔥 Upper Body Bodyweight HIIT

Kathryn Huard

Stephan

Great workout definitely feeling the burn

Joseph

🔥 Lower Body Bodyweight HIIT

I was pouring sweat by the third round, I love your workouts

Alishia

Great burner if you push the pace, definitely recommend this if you are short on time!

Brandon

Andrew

🔥 Full Body Bodyweight HIIT

Atarva

Daxx Richard

🔥 Weighted Vest Full Body Circuit

Hard but it shows me what I need to work on

Graham

💪 🔥 Dumbbell Leg Strength Circuit

Amazing work out, I will do the Florida national iron soldier this kind of work out are the best

BODYWEIGHT WARRIOR ~ Mission Ready WOD

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