For more ninja workouts, including workouts you can do without equipment or at a normal gym, visit ninjawod.net

10/19/17

10/18/17

10/17/17

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rounds of:

  • Salmon ladder
  • Laches
  • Toes-to-bar

10/16/17

  • 1 minute muscle-up laches
  • 2 minutes towel dead hang
  • 3 minutes side plank
  • 4 minutes handstand
  • 5 minutes run
  • 4 minutes muscle-up laches
  • 3 minutes wind chime pipes
  • 2 minutes side plank
  • 1 minute handstand

10/15/17

AMRAP in 30 minutes

  • ​50 double-unders
  • 4x devil steps
  • 10 handstand push-ups

10/14/17

4, 3, 2, 1 minutes:

  • L-hold​
  • Monkey bars
  • Burnout pull-ups at the end of the last set.

10/13/17

Flexibility Day!

  • This is a friendly reminder to work regularly on stretching and flexibility. It is extremely important for health and fitness. Also, it will benefit your training! Practice obstacles that require extra flexibility.

 

10/12/17

5 Rounds

  • 20 bar dips
  • 2 bar hoppers
  • 5 wind chime pipe transitions
  • 1 minute frog exercise

 

10/11/17

4 Rounds:

  • 50 bicycle crunches
  • 25 toes-to-bar on rope
  • 1 minute devil steps with legs straight out
  • 1 minute arm rings with high knees
  • 1 minute fingertip plank

10/10/17

  • 7 minutes run
  • 6 minutes body prop
  • 5 minutes cliffhanger dead hang
  • 4 minutes warped wall
  • 3 minutes fingertip plank
  • 2 minutes rope dead hang
  • 1 minute run

10/9/17

  • 5 minutes toes-to-bar muscle-ups (just match the two exercises back-to-back)
  • 2 minutes handstand walk against wall
  • 5 minutes elbow plank
  • 2 minutes agillity obstacle
  • 5 minutes balance obstacle
  • Burnout upper-body obstacle

10/8/17

AMRAP in 20 Minutes:

  • 10 rope pull-ups
  • 10 toes-to-bar
  • 5 log rollers

10/7/17

10 Rounds:

  • 1 minute pipe walk
  • 1 minute wing nuts
  • 1 minute broken bridge

 

10/6/17

  • 10 muscle-up laches
  • 2x obstacle of your choice (high difficulty)
  • 10 rope ascents
  • 10 muscle-up laches

10/5/17

For Time:

  • 100 arm rings
  • 100 monkey bar swings
  • 10 handstand push-ups
  • 1 mile run

10/4/17

  • 5 minutes one-handed push-ups
  • 5 minutes one-leg squats
  • 5 minutes one-arm devil steps transitions (don’t double up both hands on a step)
  • 5 minutes one-leg quintuple steps
  • 5 minutes one-arm handstand work against wall

 

10/3/17

7 Rounds:

10/2/17

  • 50 double salmon ladder crosses

10/1/17

15, 12, 9, 6, 3 reps of:

  • Handstand push-ups (use wall)
  • Slack line squats
  • Weighted leg raises (place as much weight as possible on your feet)
  • Circuit board transitions

 

9/30/17

Transitions:

  • 50 salmon ladder (up-down)
  • 50 arm rings
  • 50 monkey bars
  • 50 devil steps
  • 50 cliffhanger

9/29/17

  • 1 mile run
  • 100 squats
  • 5 minutes one-handed push-ups
  • 5 minutes obstacle of your choice
  • 15 rope ascents

9/28/17

5 Rounds: 1 minute intervals with 30 seconds rest:

  • Clapping pull-ups
  • Fingertip plank
  • Baskets
  • Toes-to-rope
  • Warped wall

 

9/27/17

  • 15 minutes balance obstacles
  • 15 minutes handstand work
  • 15 minutes course running

9/26/17

  • 50 fingertip push-ups
  • 50 dips
  • 2 mile run
  • 5x pipe fitter
  • 35 fingertip push-ups
  • 1 mile run
  • 2x circuit board
  • 25 fingertip push-ups
  • 1/2 mile run

9/25/17

3 Rounds

  • 2 minutes single-arm devil steps (don’t double up on the steps)
  • 2 minutes single-arm dead hangs
  • 2 minutes backward slack line
  • 2 minutes handstand
  • 2 minutes V-hold (laying down, hold your legs 6″ off the floor and your upper body 6″ off the floor, with only your but on the floor)

 

9/24/17

1 Round

  • Pick 5 obstacles and do them 10 times each.

9/23/17

5 Rounds

  • Pick 3 obstacles and do them 3 times each round.

9/22/17

Grip Day – 10 Rounds

  • Burnout double towel dead hang
  • Burnout cliffhanger
  • Burnout single towel dead hang
  • Burnout rope hang

 

9/21/17

  • 30 minutes nonstop mix between running and agility obstacles

9/20/17

  • 1 hour kids’ course

9/19/17

  • 5 minutes L holds
  • 15 minutes interval sprinting (sprint 1 minute, rest 1 minute)
  • 5 minutes legless rope climb with legs straight out

 

9/18/17

5 Rounds:

  • Circuit Board
  • 5 warped wall attempts with shortened starting distance
  • 5 bar muscle-ups
  • 1 minute fingertip plank
  • 1 minute body prop

9/17/17

25, 50, 25 reps of:

  • ​Cliffhanger pull-ups (mix facing forward and backward)
  • Side plank leg raises
  • One-leg quad steps

9/16/17

  • 15 minutes interval sprinting. Sprint 1 minute, rest 2 minutes.
  • 50 cliffhanger transitions
  • 50 bar dips
  • 50 V-ups

 

9/15/17

Balance Day

  • 15 minutes slack line (mix it up and try new challenges)
  • 5 minutes pipe walk
  • 5 minutes balance/agility obstacle of your choice

9/14/17

  • 45 minutes nonstop movement. Do whatever obstacles you want, but don’t stop moving. Jog, run, and constantly do some exercise continuously. Run around the gym and do as many obstacles as possible, but don’t stop and rest at all.

9/13/17

  • 3 minutes single towel dead hang
  • 10x warped wall
  • 3 minutes double towel dead hang
  • 10x wing nut
  • 3 minutes bar dead hang
  • 10x slack line
  • Burnout one-hand dead hang

 

9/12/17

3 Rounds

  • 25 monkey bar transitions with pull-up between each
  • 2 minutes side T plank (side plank with support arm extended and free arm extended up, making your body like a T shape)
  • 25 salmon ladder
  • 2 minutes side T plank (other side)

9/11/17

  • Choose one fingertip obstacle and do it as much as possible in 30 minutes.

9/10/17

  • 10 one-arm + finger rising devil steps transitions (do the devil steps with just one arm and as few fingers as possible with the other arm assisting)
  • 5 minutes plank
  • 10 one-arm lowering devil step letdowns (go to a lower step slowly using only one arm to lower yourself)
  • 5 minutes squats
  • 10 one-arm push-ups
  • 5 minutes bicycle crunches

 

9/9/17

  • 5 minutes baskets
  • 2 minutes two-hand L hold
  • 1 mile run
  • 2 minutes two-hand L hold
  • 5 minutes obstacle of your choice

9/8/17

7 Rounds

  • 1 minute wind chimes
  • 1 minute straight leg hold from bar (hold legs straight out while hanging)
  • 1 minute double-unders
  • 1 minute fingertip push-ups
  • 1 minute warped wall

9/7/17

  • Choose one upper-body obstacle and do it as much as possible in 30 minutes.

 

9/6/17

  • 15 minutes flying squirrel
  • 15 minutes slack line
  • 15 minutes cliffhanger

9/5/17

Burnout:

  • Devil steps
  • Bar dips
  • Two-hand dead hang
  • Push-ups
  • Sit-ups
  • Peg board
  • One-hand dead hang
  • Handstand
  • Legless rope climb
  • Plank

9/4/17

Create Your Own Course!

  • I know these workouts have not been course runs because all gyms are different, but so much of the fun in ninja training is in making fun courses to run, and I hope you have been doing that. Get creative and look at the gym as a playground. What can you do in reverse order than normal? What can you do sideways? What obstacles are close to each other but wouldn’t normally be done in succession? Get creative, make a course, and run through it until you can’t keep going anymore! Take sensible rest and test that endurance.

 

9/3/17

UBW Competition

9/2/17

UBW Competition

9/1/17

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Push-ups
  • Laches
  • Side plank leg raises (side plank but raise one leg up and down, switch sides with each round)
  • Quintuple steps

 

8/31/17

  • 10 minutes bar hopper
  • 5 minutes double-unders
  • 5 minutes fingertip plank (like a normal plank but on fingertips instead of palms)
  • 10 minutes battle rope

 

8/30/17

30-20-10 reps for time of:

  • One-arm hang flexes (like a one-arm pull-up attempt but just pull to a shoulder flex, split the reps between arms)
  • Devil step crossovers (stay on the top two steps and cross back and forth)
  • Spinning pipe steps (count steps, not full crosses)

8/29/17

10 Rounds

  • 10 arm ring transitions
  • 10 cliffhanger crosses (jump from one side to the other)
  • 10 toes-to-rope (like toes-to-bar but use a rope instead)

8/28/17

3 Rounds

  • 5 minutes clock grip hanging
  • 5 minutes run

 

8/27/17

5 Rounds

  • 20 bar dips
  • 20 toes to bar
  • 20 transitions on cannonballs (hold L position as much as possible)
  • 20 double-unders
  • 20 transitions on devil steps with legs held straight out

8/26/17

  • 1 minute one-arm/finger pull-ups
  • 2 minutes rope dead hang
  • 3 minutes wingnuts
  • 4 minutes handstand (use wall if needed)
  • 5 minutes run
  • 4 minutes one-arm/finger pull-ups
  • 3 minutes rope dead hang
  • 2 minutes wingnuts
  • 1 minute handstand (use wall if needed)

 

8/25/17

3 Rounds

  • 2 minutes bar laches
  • 2 minutes squat
  • 2 minutes monkey bars (one-hand swings)
  • 2 minutes one-leg squat

 

8/24/17

For Time:

  • 10 rope ascents
  • 10 burpees
  • 9x, 8x, 7x, 6x, 5x, 4x, 3x, 2x, 1x

8/23/17

3 Rounds:

  • 30 half chin-ups (opposite of the L chin-up, start from a dead hang and pull up to an L position)
  • 3 minutes balance/agility obstacle
  • 2 minutes tires
  • 2 minutes work on one-handed push-ups

 

8/22/17

  • 15 minutes cliffhanger work
  • 15 minutes rope swings (just swing from rope to rope)

8/21/17

AMRAP in 30 Minutes

  • 1x switch grip
  • 2x hanging pipes
  • 3x devil steps
  • 4x bar slider
  • 5x monkey bars

8/20/17

  • 30 minute run

8/19/17

40-30-20-10 reps for time of:

  • L chin-ups (not a full pull-up, start from L hold and pull up to chin)
  • Cross-leg diagonal crunches (video link)
  • Quintuple steps (40-30-20-10 steps, not times through)

 

8/18/17

10 Rounds

  • Burnout cannonball alley
  • Burnout V-crunches
  • Burnout fingertip dead hang on cliffhanger
  • Burnout handstand (use wall if needed)

 

8/17/17

For Time:

  • 100 fingertip push-ups
  • 100 salmon ladder (50 up, 50 down)
  • 100 sit-ups
  • 10x warped wall

 

8/16/17

Two Rounds

  • 5 minutes one-hand dead hang on rings (switch back and forth between hands as needed with as little rest as possible)
  • 5 minutes swinging pipes
  • 10 one-arm/finger pull-ups (reference “L-Hold” training video)
  • 4 minutes side plank (2 minutes each side)

 

8/15/17

3 Rounds

  • 10 single towel pull-ups
  • 100 bicycle crunches
  • 10 double towel pull-ups
  • 2 minutes broken bridge
  • Burnout towel pull-ups on the last round

 

8/14/17

AMRAP in 30 minutes

  • 1/8 mile sprint
  • 1x cannonball alley
  • 20 toes-to-bar
  • 1x circuit board

8/13/17

  • 10 minutes tarzan swing on rings (rest as little as possible)
  • 10 minutes spool walk
  • 10 minutes hanging pipes

8/12/17

3 Rounds for Time

  • 5 legless rope climbs
  • 4 8ft. bar laches
  • 2 minutes plank
  • 1 up-down salmon ladder

8/11/17

  • 5x devil steps
  • 100 sit-ups
  • 4x devil steps
  • 50 sit-ups
  • 3x devil steps
  • 25 sit-ups
  • 2x devil steps
  • 10 sit-ups
  • 1x devil steps

8/10/17

  • 15 minutes on double salmon ladder just going back and forth (practice going up one and down one as you cross)
  • 5 minutes pipewalk
  • 5 minutes finger pull-ups on cliffhanger
  • 5 minutes run

8/9/17

  • 50 pullups for time (strict is preferable but kip if you need to)
  • 50 fingertip pushups for time
  • 50 dumbbell curls (quick on the way up, SLOW on the way down) with as much weight as you can handle