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.
Your comment was posted successfully! Thank you!
22 руна значение
юми руны
руна это
трэш руны
радуга значение руны
https://bopsneeews.blogspot.com/2021/05/blog-post.html
https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/
https://bopspopss.blogspot.com/2021/05/blog-post.html
руна чернобога
ингваз руна
руны викканские значение
руны победы
руны вектор
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >веды значение рун
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >руна любви
<a href=https://podlesnyiakarenlei.wordpress.com/2021/05/12/%d0%b7%d0%bd%d0%b0%d1%87%d0%b5%d0%bd%d0%b8%d0%b5-%d1%80%d1%83%d0%bd-%d0%b8-%d0%b8%d1%85-%d1%81%d0%be%d1%87%d0%b5%d1%82%d0%b0%d0%bd%d0%b8%d0%b5/ >чернобог руна
руна удачататуировка руны значениекайса рунызначение руны ингузрунами
руны одина значение
ингуз руна значение
джинкс руны
руна волибир
ориана руны
руна петра значение
эльфийские руны значение
руны значения беркана
doctors prescribing hydroxychloroquine near me chloroquine phosphate ncov chloroquine https://chloroquine500mg.com/
FB friends spy is a facebook windows application that offers to its user’s information about their friends they cannot find in there profiles:
1. Online presence information (offline/online) even if you are in offline chat mode.
2. People most interested by them.
3. People most interacting with them(on comments not messages , spying on messages is illegal and forbidden by facebook, so it is impossible to do, thank you for your understanding).
4. latest Facebook statuses
5. Places visited.
6. Events attending or already participated in
FB friend’s spy will ask you for permissions to offer you the information you want, this information will and still be used only by you, it will not be used by anyone else.
FB friend’s spy uses Facebook SDK to connect to Facebook, so users don’t have to worry about their private or secret information.
corsair utility engine no profilessamsung bd-e6500ninja storm 3 passwordsintel system update 10.1.1.38aten usb serial driversdell open print driver downloadskirmish 7 lords mobileedimax ew-7722utn driverexpression encoder 4 sp2feed and grow trainer
acer aspire 5570z driver
asus rog nomad backpack
uaz 4×4 offroad simulator
get oneplus 2 invite
epson perfection 2400 photo scanner
acer aspire sw5 011
samsung blu ray bd d5300
ek fb asus m6i
spongebob ship o ghouls game
lenovo ideapad yoga 11s drivers
genesys logic usb 3.0 card reader
hp laserjet 4250 dtn drivers
borderlands 2 legendary drop rate increase
hot corners windows 7
intel® centrino® ultimate-n 6300 agn
https://rd-ok.ru/download-windows-10-bluetooth-driver-hp-hp/
http://seominds.ru/blog/6662.html
https://rd-ok.ru/download-windows-10-creation-media-create/
https://rd-ok.ru/download-windows-media-creation-tool-windows-10-64/
https://fundamentservis.ru/red-bull-bungie-codes-steam-linking-is-here/
https://bit.ly/3catyXw
https://bestsmiles.net.ru/download-snagit-windows-10-snagit-10-free/
http://newsfrom241cionioprinhohf.blogspot.com/2021/05/graphics-download-windows-10how-to.html
https://bit.ly/3wNEnXo
https://chromebrowser.ru/easy-recovery-essentials-free-download-for-windows/
pepwave max on the go
rtl8191s wlan adapter driver windows 7 usb
phantasmat reign of shadows
risk reward ratio calculator free download
suros arsenal pack weapons
tp link tl wn725n driver
ps3 minecraft update 2015
mario builder 14.4 download
adobe flash builder download
nvidia 8500 gt driver
asus p8z77 v le drivers
opera mini downloads for blackberry
napoleon total war multiplayer
injustice gods among us trainer
asus r9 280 drivers
https://bestsmiles.net.ru/4k-wallpaper-download-for-pc-windows-10-download/
https://chromebrowser.ru/free-download-vlc-windows-10-64-bit-vlc-media/
https://fundamentservis.ru/usb-vid-19ff-pid-0239-rev-0112-insignia-bluetooth/
https://fundamentservis.ru/largest-clit-on-record-10-people-with-bizarre/
https://bit.ly/3g0OKAq
https://rd-ok.ru/download-windows-10-iso-mega-windows-10-20h1-32-y/
https://bestsmiles.net.ru/download-shaders-for-minecraft-windows-10-edition/
https://fundamentservis.ru/microsoft-lifecam-vx-5000-driver-lifecam-vx-6000/
https://fundamentservis.ru/970a-sli-krait-edition-drivers-970a-sli-krait/
https://bestsmiles.net.ru/download-pes-2013-for-windows-10-pes-2013-pc/
minecraft beta 1.8 pre release download
acer aspire 5750z driver
destiny the taken king pre order bonuses
asrock z270 gaming i7
south park the stick of truth trainer
ecs a970m-a deluxe
asus m2n-sli drivers
brother mfc j4510dw driver mac
dell latitude d620 bios
serif webplus free download
https://accutaneisotretinoine.com/ accutane coupon isotretinoine accutane coupon isotretinoine online
hydroxychloroquine zinc https://hydroxywithchloroquine.com/ – doctors for hydroxychloroquine plaquinol chloroquine prophylaxis https://hydroxywithchloroquine.com/
chloroquine tablet https://chloroquineclinique.com/ ncov chloroquine hydroxychloride medicine hydroxychloroquine warnings