As a functional fitness athlete, you absolutely hate to miss a WOD. Somedays, our schedules are just too busy to make it to the gym. Whether you have a fully-fledged garage gym, or only a pair of jump ropes – we’ve built a list of WODs you can do virtually anywhere, without any equipment or gear.
Here’s our list of 20 CrossFit WODs you can do at home.
1. Mini “Murph”
1-mile Run
100 Push-ups
200 Air Squats
1-mile Run
Don’t have a pull-up bar? The classic Hero WOD “Murph” scaled down with spin – no pull-ups and slightly fewer reps. This should be more of a consistent sprint than a long grind.
2. Interval Cardio
10 Rounds for Time:
Spring 100m
Walk 100m
When you’re sick of weights and gymnastic movements – some high-intensity intervals will fire up your heart rate.
3. “Cindy”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
A classic CrossFit WOD. Familiar and perfect for an at-home workout.
4. Death by “…”
AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute
Pick your poison. This WOD starts out deceptively easy and builds up. Great when you want a longer endurance workout.
5. Squats
300 Air Squats for Time
A quick WOD that tests your aerobic and muscular capacity.
6. Full-Body Sprint
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m
Short bursts of movements with high rounds. This WOD will get you sweating quick!
7. Bodyweight WOD
8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
A fairly well-rounded WOD.
8. Hero WOD “Michael”
3 Rounds for Time:
Run 800m
50 Back Extensions
50 Sit-ups
“Michael” is a great cardio and core-blasting WOD. When the rest of your body is still wrecked from Olympic lifting, this can break up some soreness while building up your core.
9. Full-Body Decreasing Ladder
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
Quick full-body work.
10. Gymnastic Mastery
20min AMRAP:
5 Handstand Push-ups
10 Pistol Squats
For more advanced CrossFit athletes – this at-home WOD will trigger and test your sense of balance.
11. Well-Rounded
For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
A moderate length WOD – great for a 20 - 30 minute workout and mobility session.
12. Core-Blaster
Run 1 mile
100 Sit-ups
100 Supermans
Run 1-mile
Take another break away from power movements and focus on your core and endurance.
13. Leg-Blaster
10 Round AMRAP:
:30 seconds Max Squat Jumps
:30 seconds rest
This fairly short WOD will light your legs on fire and have you wheezing fast! Great when time is short.
14. 8-Minute WOD
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats
Another short WOD for at-home. Treat each round like a all-out sprint.
15. Mobilize
1 Minute Handstand
1 Minute Hold Bottom of Squat
Repeat as many times as you’d like
After a tough week of CrossFit, we all need a break. This WOD is low-impact but will activate and stretch your muscles for a good mobility workout.
16. Distance Burpees
For Time:
800m of Broad Jump Burpees
Ideal if you have a wide and long space to move. No one wants to do an 800m workout in a hotel room, or on busy sidewalk.
17. Bodyweight Triplet
For Time:
21-15-9
Sit-ups
Push-ups
Air Squats
Quick, efficient, and full body. Treat this workout like a sprint.
18. “Fantastic 50”
For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50 Handstands
50 Walking Lunges
50 Sit-ups
50 Second L-Sit Hold
50 Burpees
“Fantastic 50” is a longer WOD – great for building endurance. It will be a full-body test and offer some good balancing and core work.
19. 5k
For Time:
Run a 5k
When all else fails, just get outside (or on the treadmill) and run!
20. Upside Down
5 Rounds for Time:
:30 Seconds Handstand
20 Air Squats
Spend some time honing your CrossFit handstand holds.
Wrap Up:
Whether you’re stuck at home, traveling on the road, or just can’t make it to a gym, this list gives you plenty of options. You can easily supplement your CrossFit training week with these at home WODs, without worrying about missing a training day.
Have some equipment with you? No problem – check out our list of bodyweight WODs.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
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https://opensea.io/de-DE/collection/live-stream-watch-march-madness-final-2023/activity
https://opensea.io/de-DE/collection/san-diego-state-aztecs-vs-florida-atlantic-final/activity
https://opensea.io/de-DE/collection/ncaa-uconn-huskies-vs-miami-hurricanes-final4-live/activity
https://opensea.io/de-DE/collection/live-uconn-huskies-vs-miami-hurricanes-final-2023/activity
https://opensea.io/de-DE/collection/live-san-diego-state-aztecs-vs-florida-atlantic/activity
https://opensea.io/de-DE/collection/livestream-ncaa-march-madness-2023-final-4/activity
https://opensea.io/de-DE/collection/livestream-ncaa-march-madness-2023/activity
https://opensea.io/de-DE/collection/livestream-free-rugby-sevens-2023-hong-kong/activity
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https://opensea.io/de-DE/collection/livestream-ppg-375-indycar-2023/activity
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https://opensea.io/de-DE/collection/fencingcadet-and-junior-world-championship-plovdiv/activity
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https://opensea.io/de-DE/collection/livestream-rhythmic-gymnastics-grand-prix-holon/activity
https://opensea.io/de-DE/collection/livestream-liv-golf-orlando-2023/activity
https://opensea.io/de-DE/collection/live-stream-f1-australian-grand-prix-melbourne/activity
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https://opensea.io/de-DE/collection/livestream-uci-cycling-women-tour-of-flanders-2023/activity
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https://opensea.io/de-DE/collection/livestream-uci-cycling-2023-tour-of-flanders/activity
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https://colab.research.google.com/drive/137B-B-0SGVq_Hq7YO-iV91J0gH6mPwU2
https://colab.research.google.com/drive/1T9iRkcMY7tvSzbmblBuh_76e6jB_APpc
https://colab.research.google.com/drive/1XQMzUajHmiw7bFOggi4J5XObEoD9QISC
https://colab.research.google.com/drive/1BnDGJlEek7U84NOB3JODerLaN-WPpXre
https://colab.research.google.com/drive/10×2cgGesHPLn6HPVxkzIvnXuxABOgulz
https://colab.research.google.com/drive/1BpZ7xojdPvc3m3nU0PhY3ZYgYTYa0xGK
https://www.goodreads.com/questions/2638723-la-pel-cula-ver-john-wick-4online
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https://shows.acast.com/123pelisplusonline-2023-en-espanol-y-latino/episodes/ver-el-exorcista-del-papa-pelicula-completa-espanol-y-4k-ult
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https://shows.acast.com/ver-720p-en-hd-repelis/episodes/642481e6c8901c001126417c
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https://shows.acast.com/ver-720p-en-hd-repelis/episodes/hd-repelis-ver-full-stream-65-pelicula-hd-en-espanol-2023
https://shows.acast.com/kino-full-hdganzer-film-2023/episodes/64248d38bfe17100118f0f88
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https://community.oppo.com/thread/1297715064547049481
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https://community.oppo.com/thread/1297726388043776002
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https://shows.acast.com/hd-vostfr-film-online-2023/episodes/hd-vostfr-film-online-2023-regarder-shazam-la-rage-des-dieux
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https://soundcloud.com/bobby-roberts-537574586/repelis-ver_peliculas-shazam-la-furia-de-los-dioses-online-gratis-en-espanol
https://soundcloud.com/bobby-roberts-537574586/ver-john-wick-4-hq-ver-pelicula-online-en-nuevo-2023-espanol-latino-video-72op
https://soundcloud.com/bobby-roberts-537574586/mega-ver-pelisplus-john-wick-4-2023-pelicula-completa-sub-espanol-gratis
https://www.flowcode.com/page/greysanatomytemporada19ep2
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https://www.flowcode.com/page/greysanatomysaison19episode12
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https://www.flowcode.com/page/theflashsaison9episode7
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