Looking for ideas for a "30-day prison WO"

[fiatswat800]

I'm M/W/32, 602, 240. Been into functional fitness for nearly 3 years. Been adventure racing for ~5 yrs. Got started into kettlebells, stairclimbing, and CrossFit-type WOs, and graduated into something more. Began a blog as a joke, but has been met with such great reply, I keep it up trinitytraining.blogspot.com (work/family safe link).
I decided to recruit some family and coworkers into functional fitness by holding an online support group for 30 days using nothing but 4'x8' floor space and an optional pullup bar. No equipment! So, I've been surfing around looking for even more BW exercise ideas.

Thanks all!!

[Patrick1968]

A few of my favourite workouts which need no equipment except a pull up bar...inspired by or stolen from many places on the net!

10 Burpees
20 Lunges
30 Bquats
Repeat 3-5 sets

Prisoner Burpee challenge
20 down to 1 reps of burpees as fast as possible

10 minute burpee challenge
Just do as many as possible in 10 minutes

Race to 100 burpees
Just go as fast as possible

5 burpees
10 push ups
15 squats
20 jump jacks
Repeat as many times as possible in 20 minutes

5 chins
10 push ups
15 squats
Do a set at the top of each minutes for 20 minutes

Walking lunges and push up relays
10 walking lunges/10 push ups/ 10 walking lunges/10 push ups for either time e.g. 10 minutes or 10 sets or whatever

Jump rope (Okay - so you need a rope but it's pretty portable)
Tabata jump rope
3 minute rounds of jump rope - 1 minute recovery
10 minutes of jump rope with 20 double unders at the end of each minute

Tabata anything! 20 seconds of (e.g. squats) 10 seconds recovery, repat 8-10 times.

That'll do for now. Put the cheque in the post :grin:!