Crossfit is an excellent way to get a serious sweat on in a short amount of time. If you stick with this 28 day crossfit challenge, you will see the results you crave. These workouts will be short but intense. Modify if you need to. Take breaks if you need to. Just don’t stop until you are finished.

The Lingo

AMRAP- As many rounds as possible

EMOM- Every minute on the minute

Tabata- The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

 

Don’t forget your FREE downloadable calendar that will help keep you on track for your crossfit challenge!

Week 1

Day 1: 10 push-ups, 10 sit-ups, 10 squats, 10 tuck jumps (5 rounds for time)

Day 2: 5 burpees, 10 squats, 15 jump lunges, 20 bear crawls (AMRAP 15 minutes)

Day 3: Longer run, bike, or swim (20 minutes continuous)

Day 4: 10 push-ups, 20 alternating lunges (10 each side), 200 meter run (3 rounds for time)

Day 5: 5 squats, 10 sit-ups, 5 jump squats (EMOM 12 minutes)

Day 6: 20 minutes of yoga or Rest

Day 7: 20 bear crawls, 20 jump lunges, 20 triceps dips (4 rounds for time)

 

Week 2

Day 8: Lunges, push-ups, sit-ups (Tabata intervals for a total of 15 minutes)

Day 9: Longer run, bike, or swim (25 minutes continuous)

Day 10: 6 burpees, 12 lunge jumps, 18 shoulder taps (6 rounds for time)

Day 11: 200 meter run, 30 squats (3 rounds for time)

Day 12: 20 minutes of yoga or Rest

Day 13: 30 jumping jacks, 30 triceps dips, 30 squats (4 rounds for time)

Day 14: 5 sit-ups, 5 push-ups, 5 burpees (EMOM for 12 minutes)

 

Week 3

Day 15: Longer run, bike,  or swim (25 minutes continuous)

Day 16: 21 tuck jumps, 15 triceps dips, 9 sit-ups (5 rounds for time)

Day 17: 12 alternating lunges, 12 push-ups, 12 leg raises, 12 burpees (AMRAP 12 minutes)

Day 18: 20 minutes of yoga or Rest

Day 19: 20 jumping jacks, 10 push-ups (8 rounds for time)

Day 20: 100 meter run, 10 sit-ups, 10 squats (5 rounds for time)

Day 21: Longer run, bike, or swim (30 minutes continuous)

 

Week 4

Day 22: 6 jump squats, 6 push-ups, 6 squats, 6 leg raises, 6 triceps dips (6 rounds for time)

Day 23: 2 burpees, 4 squats, 6 push-ups, 8 sit-ups (EMOM 15 minutes)

Day 24: 20 minutes of yoga or Rest

Day 25: 200 meter run, 20 push-ups, 20 squats (3 rounds for time)

Day 26: 15 bear crawls, 15 sit-ups, 15 triceps dips, 15 tuck-jumps (5 rounds for time)

Day 27: Longer run, bike, or swim (35 minutes continuous)

Day 28: 25 bear crawls, 25 burpees, 25 tuck jumps, 25 jump lunges (2 rounds for time)

 

Whew! That was awesome! Kudos for you for putting in the hard work and sticking with the full 28 days. I know this crossfit challenge was hard. It was supposed to be. I know you wanted to quit sometimes. But you didn’t, and that is what counts. If you have any questions at all, please don’t be afraid to shoot me an email or drop your question below in the comments! Don’t forget your free printable calendar so that you don’t miss a day!

28 Day Crossfit Challenge