Quick answer: Need a quick CrossFit workout at home? Start with the 8-minute bodyweight AMRAP below if you have no equipment, Cindy if you have a pull-up bar, or Fran if you have a barbell and pull-up setup. The best option is one you can perform with sound movement, steady effort and the equipment you actually have.
This guide includes established benchmark WODs plus clearly labeled WOD Fever workouts. Use the quick chooser to match the session to your time, equipment and training goal, then scale the reps, load or movement before intensity breaks your technique.
New to the movement names? Use our CrossFit exercise and movement guide to review equipment, scaling options and practical progressions.
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Best CrossFit workouts at home: choose by equipment and time
Start with what you can safely use today. The clock below is the working block; allow separate time to warm up. A benchmark that needs a barbell, rings or a rower is not a no-equipment workout.
| Your setup | Workout and time | Why choose it? | Before starting |
|---|---|---|---|
| No equipment | 8-minute bodyweight AMRAP | A short squat, push-up and burpee circuit with no setup. | Scale push-ups to an incline; step back in burpees. |
| No bar or weights; prefer a fixed clock | 15-minute bodyweight EMOM | Three movements with planned recovery each minute. | Lower reps until each minute leaves 20–30 seconds to rest. |
| One dumbbell | 12-minute single-dumbbell AMRAP | Add external load without a bench or rack. | Use a load you can control overhead. Choose the simpler dumbbell-only WODs if you are still learning the snatch. |
| One kettlebell | Kettlebell triplet: 5 rounds | Combine a hinge, squat and bodyweight conditioning. | Use deadlifts if you have not learned the swing. Reduce to 3 rounds when needed. |
| Secure pull-up setup | Cindy: 20-minute AMRAP | A repeatable pulling, pushing and squatting benchmark. | Choose controlled pull-ups or an appropriate assisted version. Do not kip on a doorway bar. |
| Rower | 5 × 500-meter rowing intervals | Conditioning with two minutes of rest after each interval. | Start at a pace you can repeat; shorten the distance if necessary. |
Need exactly 20 minutes? Cindy has a fixed 20-minute clock. For other equipment combinations, browse the 20-minute WOD collection. Need a session tailored to your available kit? Use the Home Workout Generator.
Start now: 8-minute no-equipment WOD
8-minute AMRAP: 8 push-ups, 12 air squats and 6 burpees. Complete as many quality rounds as you can in eight minutes.
Beginner option: Use incline push-ups and step-back burpees, or work for six minutes. Stop a set before your movement quality breaks down.
No setup required: Clear a safe patch of floor, set a timer and begin. The full bodyweight section appears later in this guide.
Quick CrossFit workouts: 10–15 minutes
If you searched for a quick CrossFit workout, start with a session that fits the clock instead of shortening a long benchmark at random. WOD Fever's structured workout library includes dedicated sessions at 10 and 15 minutes with scaling notes and equipment filters.
- 8 minutes, no equipment: 8 push-ups, 12 air squats and 6 burpees for as many quality rounds as possible.
- 10 minutes: choose a simple AMRAP or EMOM with movements you can perform without long setup.
- 15 minutes: use a repeatable triplet or interval session and keep the opening pace sustainable.
Browse all WOD Fever workouts of 15 minutes or less → · Need slightly longer? Browse 20-minute WODs →
Training with dumbbells only? Browse dumbbell WODs at home for one or two dumbbells, including 10-, 15- and 20-minute options without a bench or pull-up bar.
WOD terms you need to know
- WOD: workout of the day.
- AMRAP: complete as many quality rounds or reps as possible in a fixed time.
- EMOM: begin the assigned work at the start of each minute; the remaining time is rest.
- For time: finish a fixed amount of work as efficiently as possible while maintaining the required movement standards.
- Rounds for time: repeat the listed sequence for a fixed number of rounds.
- Rx: the prescribed version. It is a reference point, not a requirement. Scaling should preserve the intended training effect.
10 classic CrossFit benchmark WODs
Benchmark workouts are useful because the work stays fixed. Record your load, movement version and score so that a later retest is a valid comparison.
1. Cindy
20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats.
Scale it: Use ring rows or band-assisted pull-ups, incline push-ups and a squat target. Keep the sets small enough to move consistently for the full 20 minutes.
Repeating pull-up sets in Cindy or Murph? If palm friction is a concern, compare CrossFit grips for pull-ups by bar surface, chalk rules and hand fit. Grips are optional; reduce repetitions when skin discomfort develops.
2. Fran
21-15-9 reps for time: thrusters and pull-ups. The published Rx loads are 65 lb for women and 95 lb for men.
Scale it: Select a thruster load that allows the opening set to be completed in one or two controlled sets. Replace pull-ups with ring rows or another appropriate pulling variation. CrossFit's official Fran guide includes intermediate and beginner versions.
3. Helen
3 rounds for time: 400-meter run, 21 kettlebell swings, 12 pull-ups.
Scale it: Shorten the run, reduce the kettlebell load and use ring rows. The goal is repeated fast rounds, not a grip failure contest.
4. Grace
For time: 30 clean and jerks. The published Rx loads are 95 lb for women and 135 lb for men.
Scale it: Use a load you can cycle safely for multiple reps. Athletes still learning the lift should slow down, drill the movement and reduce the load sharply. See CrossFit's official Grace archive and scaling notes.
5. Annie
50-40-30-20-10 reps for time: double-unders and sit-ups.
Scale it: Use single-unders, reduce each round or perform controlled step-overs of the rope. Avoid multiplying single-under reps so aggressively that the scaled version becomes a much longer workout.
6. Diane
21-15-9 reps for time: deadlifts and handstand push-ups. The published Rx deadlift loads are 155 lb for women and 225 lb for men.
Scale it: Lower the deadlift load and substitute pike push-ups or dumbbell presses. Stop the set before spinal position or pressing control deteriorates.
7. Karen
For time: 150 wall-ball shots.
Scale it: Reduce the ball weight, target height or total reps. A planned set structure is better than reaching failure early and turning the final half into singles.
8. Fight Gone Bad
3 rounds: one minute each of wall-ball shots, sumo deadlift high pulls, box jumps, push presses and rowing for calories; rest one minute after each round.
Scale it: Lower the loads and box height so you can work through each minute. Record total reps and calories across all three rounds.
9. Murph
For time: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, then another 1-mile run. The full prescribed version may include a weighted vest.
Scale it: Start with quarter or half volume, use assisted pulling and omit the vest. High repetition counts make this a poor place to improvise beyond your current capacity. Review the complete Murph workout guide for standards, partitioning and pacing, then use the weighted-vest workouts from beginner circuits to Murph for progression.
10. Michael
3 rounds for time: 800-meter run, 50 back extensions, 50 sit-ups.
Scale it: Shorten the run and reduce the trunk volume. Choose a back-extension variation you can control rather than racing through an unfamiliar setup.
5 bodyweight CrossFit workouts
These WOD Fever workouts require only floor space unless noted. They are not official CrossFit benchmark prescriptions.
11. Eight-Minute Bodyweight AMRAP
8-minute AMRAP: 8 push-ups, 12 air squats, 6 burpees.
Scale it: Use incline push-ups and step-back burpees. Beginners can work for six minutes and add time later.
12. Running Sandwich
For time: 400-meter run, 40 air squats, 30 sit-ups, 20 burpees, 10 pull-ups, 400-meter run.
Scale it: Use 200-meter runs and ring rows, or remove the pull-ups when no secure bar is available.
13. Ten-to-One Triplet
10-9-8-7-6-5-4-3-2-1 reps for time: reverse lunges per leg, push-ups and sit-ups.
Scale it: Count lunges as total reps instead of per leg and use incline push-ups.
14. Legs and Lungs
5 rounds for time: 200-meter run, 20 air squats, 10 alternating reverse lunges.
Scale it: Walk or shorten the run and reduce lower-body reps to preserve smooth movement.
15. Bodyweight EMOM
15-minute EMOM: minute 1, 12 air squats; minute 2, 8 push-ups; minute 3, 6 burpees. Repeat for five cycles.
Scale it: Pick rep counts you can finish in roughly 30 to 40 seconds, leaving time to reset before the next minute.
For more no-equipment sessions, see the dedicated bodyweight WOD guide. If you are new to this style of training, use the beginner CrossFit workouts and four-week plan instead of stacking random hard days.
5 dumbbell and kettlebell WODs
One weight is enough to add loading without needing a complete garage gym. The following are WOD Fever workouts, not official benchmark prescriptions.
16. Single-Dumbbell AMRAP
12-minute AMRAP: 10 alternating dumbbell snatches, 10 goblet squats, 10 sit-ups.
Scale it: Use a load that keeps the snatches crisp and the squats unbroken.
17. Dumbbell Thruster Couplet
21-15-9 reps for time: single-dumbbell thrusters and ring rows. Switch the working arm as needed.
Scale it: Reduce the load and use 15-12-9 reps. Keep the pulling variation consistent for the entire workout.
18. Kettlebell Triplet
5 rounds for time: 15 kettlebell swings, 10 goblet squats, 5 burpees.
Scale it: Use Russian-height swings or deadlifts if overhead range or swing technique is not ready.
19. Dumbbell Clean-and-Press Ladder
10-minute ascending ladder: 2 dumbbell hang cleans per side, 2 shoulder presses per side, then add 2 reps to each movement every round.
Scale it: Keep the load fixed and stop adding reps once the sets no longer fit comfortably inside the remaining time.
20. One-Weight Chipper
For time: 40 goblet squats, 30 alternating dumbbell snatches, 20 front-rack reverse lunges, 10 burpees over the weight.
Scale it: Cut the reps in half or step over the dumbbell instead of jumping.
5 cardio and conditioning WODs
These sessions are useful when you want conditioning without high-skill barbell or gymnastics work. For a larger progression, use the CrossFit cardio workout guide. For timed work-to-rest sessions, see our HIIT workouts for beginners, home and gym.
21. Row Repeats
5 rounds: row 500 meters, then rest two minutes. Record every interval.
Scale it: Row 250 meters or work for 60 to 90 seconds. Try to keep the slowest interval close to the fastest.
22. Air-Bike Power Intervals
10 rounds: 30 seconds hard, 60 seconds easy.
Scale it: Start with six rounds. The easy minute should be active recovery, not another sprint.
23. Rope and Row
12-minute AMRAP: 50 double-unders, 250-meter row.
Scale it: Use 75 single-unders or 45 seconds of controlled rope work. Need a rope that fits your setup? See the speed-rope comparison.
24. Run-Row Couplet
4 rounds for time: 400-meter run and 500-meter row.
Scale it: Use 200-meter runs and 250-meter rows. Keep the first round conservative enough to avoid a major pace collapse.
25. Five-Kilometer Run
For time: run 5 kilometers.
Scale it: Use a shorter distance or planned run-walk intervals. Record the course and conditions so future comparisons mean something.
How to scale a CrossFit WOD without changing its purpose
- Identify the intended duration. A four-minute sprint and a 30-minute endurance workout should not become the same session.
- Reduce technical difficulty first. Substitute a movement you can perform consistently before adding speed.
- Adjust load and reps. Use a load that supports the planned set size. Reduce total volume when returning after a break or encountering unfamiliar repetition counts.
- Preserve the movement pattern when practical. Ring rows are a closer pull-up substitute than adding unrelated leg work.
- Record the version. Note load, reps, assistance and range of motion before comparing scores.
Warm up with easy versions of the exact movements you will use. Stop if you experience sharp pain, dizziness or loss of movement control. This guide provides general training information, not individualized coaching or medical advice.
What equipment do you need for CrossFit workouts at home?
Start with no equipment if your goal is a short bodyweight conditioning session. Buy equipment when it adds a movement or loading option you will actually repeat. A vest makes bodyweight work heavier; it does not replace a pulling station or a weight for hinges and presses.
- For one-weight WODs: Decide between a dumbbell and a kettlebell using our kettlebell vs dumbbell guide. Choose a load around the hardest movement in the workout, usually the press or overhead lift, rather than your strongest squat.
- For dumbbell progression: Compare adjustable vs fixed dumbbells for load range, changeover time and storage. Check the manufacturer's restrictions before using adjustable models for fast transitions, floor-supported movements or any workout involving drops.
- For kettlebell circuits: Use the kettlebell weight guide before selecting a bell. A load suitable for swings may be too heavy for repeated presses; scale the load or movement accordingly.
- For Cindy and other pulling workouts: Check doorway pull-up bar fit and installation requirements. Use a setup rated for the intended movement; a doorway bar is not a substitute for a rig designed for kipping. Grips do not fix an unsafe installation.
- For rope sessions: Compare speed ropes for double-unders only if you have enough floor and overhead clearance to use one.
Adding a full garage setup? Use the equipment buying order and Home Gym Planner to check space, ceiling height and budget before committing. Save weighted vests for Murph and CrossFit for workouts whose unweighted volume you already tolerate.
CrossFit workouts at home: practical questions
Can I do these workouts without a pull-up bar?
Yes. Choose the eight-minute bodyweight AMRAP or 15-minute bodyweight EMOM. Cindy and several other benchmarks require pulling equipment. For a longer no-equipment list, use the bodyweight WOD guide; check each workout's requirements before starting.
Which home workout should a beginner choose?
Start with the scaled six-minute version of the bodyweight AMRAP, using incline push-ups and step-back burpees. Keep a controlled pace and record the version you used. For several weeks of structured progression, follow the beginner four-week plan rather than choosing a new maximal effort every day.
How heavy should my dumbbell be?
Rehearse every movement before the timer starts. Use a weight that lets you complete the planned reps with control, including the overhead movement when present. If one weight suits your squats but makes pressing difficult, reduce the reps or choose a different WOD instead of forcing the same load.
Can I train in an apartment without jumping?
Use controlled step-back burpees, reverse lunges and squats instead of jumping variations, and set weights down gently. This changes the workout, so record your substitutions. A mat does not guarantee quiet training or make dropping weights suitable for your floor.
Preparing for a HYROX event at home? Use the HYROX home-training week and first dumbbell workout to connect running and strength work, then follow the 12-week progression. It explains which race-equipment skills home substitutions cannot reproduce.
Prefer planned work and rest instead of racing for reps? Try our 20-minute home circuit workouts with bodyweight, one-dumbbell and two-dumbbell options. Each circuit includes station rest and breaks between rounds; warm up separately.
Prefer a lower-body strength session today? Our dumbbell leg workout at home without a bench uses four exercises with planned rest and progression. Use it as strength work rather than turning every set into another timed WOD.
A workout list is not a complete training plan
Use individual WODs to test a benchmark, fill a travel day or add variety—not as a substitute for coherent progression. A sound week balances strength, skill, conditioning and recovery instead of selecting the hardest-looking workout every day.
CrossFit publishes a current Workout of the Day with scaling guidance. WOD Fever is an independent publication and is not affiliated with or endorsed by CrossFit, LLC.
Training with someone else? Browse 12 partner WODs for two athletes with time, equipment and scaling guidance.