The Bob Circuit

Perform the exercises as a circuit and repeat for five total rounds. The goal is to complete in as little time as possible.

1. Kipping Pullup - http://www.ehow.com/how_2126185_do-kipping-pullup.html
5 Reps

2. Box Jumps
10 Reps

3. Burpee - http://www.ehow.com/how_2072626_do-burpee.html
15 Reps

4. Hand-Release Pushup
20 Reps

5. Walking Plank - From the Plank position move one hand at a time into the bottom postion of a pushup. Push yourself up to the top position, and then bend one elbow at a time to return to the plank position.
25 Reps

Spartan workout

This workout is preformed as a circuit. Do each excersice for 40 seconds with a

20 second rest in between. Go through it 3 times.

Kettle bell squat

Mountain climbers

Kettle bell swings

T-push ups

Lunge jumps

Bent over dumb bell row

Dumb bell side lunge

Push up position row

Lunge with weighted twist

1/2 squat shoulder press

This workout came from men's health, I did not create it, nor do I claim to!!

Warrior Workout

Perform the exercises as a circuit—one exercise after another—with little or no rest in between. Rest for 2 minutes after the circuit and then repeat it. Work your way up to three circuits.
The Workout

1 Judo pushups (12 to 15 reps)
2 Crossover stepups (12 reps)
3 Leaning shoulder flys (10 reps)
4 Medicine-ball pikeups (8 to 10 reps)
5 Mixed-grip chinups (8 to 10 reps)
6 Swiss-ball wall squats (8 to 10 reps)
7 Around-the-head plate drills (10 reps)
8 Boxer's dumbbell speed twists (20 reps)

Urbanathalon Workout

Do the circuits in the order shown. For each circuit, perform one set of each exercise in succession. Then rest for 1 minute and move on to the next circuit. Once you’ve done all four circuits, rest for 1 minute, and repeat the entire workout one to two more times.

Circuit 1 -
Alternating Neutral-Grip Dumbbell Bench Press - 12 Reps
Inverted Row - 12 Reps
Barbell Squat - 12 Reps
Jump rope - 2 Min

Rest 1 Min

Circuit 2 -
Staggered-Hands Traveling Pushup (12 Reps)
Jumping Pullup (10 Reps)
Offset Dumbbell Stepup (12 Per Leg)
Toe Touches (90 Sec)

Rest 1 Min

Circuit 3 -
Swiss-ball Pushup with Jackknife (12 Reps)
Dip (12 Reps)
Traveling Lunge with Rotation (24 Total Steps)
Burpees (1 Min)

Rest 1 Min

Circuit 4 -
Single-leg Rotational Dumbbell Straight-leg Deadlift (8 per Leg)
Vertical Knee Raise (12 Reps)
Plate Holds (As Long as You Can)
Boxovers (24 Total Reps)

Rest 2 Min and Start Over Again