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://bento.me/ogladaj-tylko-nie-ty-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-strefa-interesow-2024-cay-film-online-po-polsku-za-darmo
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https://bento.me/ogladaj-abigail-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-krolestwo-planety-map-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-za-duzy-na-bajki-2-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-czerwone-maki-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-perfect-days-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-budda-dzieciak-98-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-przysiega-ireny-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-kobieta-z-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-anatomia-upadku-2024-cay-film-online-po-polsku-za-darmo
https://bento.me/ogladaj-biaa-odwaga-2024-cay-film-online-po-polsku-za-darmo
https://hybrid-analysis.com/sample/66497a297bf90ae64002b644d005084f3691332e991cba9b8e24c7b13528a345
https://brainly.co.id/tugas/55189842
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https://rextester.com/KOGPT44927
https://demo.hedgedoc.org/s/UlL2c0y01
https://telegra.ph/vbrfrthtsht4hy4-04-23
https://baskadia.com/post/70rex
https://medium.com/maxprofilms/mkuykiky7ijy7-cf3c7b6b70a0 https://maxprofilms.hashnode.dev/btrshsyhy4t5 https://matters.town/moviesweb4k/583106-btrjdrshsther
https://plaza.rakuten.co.jp/makbongki/diary/202404230000/
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https://hackmd.io/@farmeni/SkcOp3NZ0
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https://paiza.io/projects/N_WvSe-V_CnFTrdhHThrFQ?language=php
https://justpaste.it/59w0p
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https://jsfiddle.net/bhw50vcn/
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https://glot.io/snippets/gvib1zwhq8
https://p.ip.fi/zBmH
https://ideone.com/OqIMKT
https://rentry.co/54hx9ar5
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https://onlinegdb.com/rdRenmSkk
https://paste.kodi.tv/amumococaw
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https://forum.instube.com/d/90497-bhesrherthtrh4
https://diendannhansu.com/threads/mytkjdjdhjyr.416364/
https://diendannhansu.com/threads/bvrfghseherher.416366/
https://click4r.com/posts/g/16560623/ynjdjdjd
https://herbalmeds-forum.biolife.com.my/d/50309-vdrfgerag
http://www.wmhelp.cz/html/modules.php?name=Forums&file=viewtopic&p=79065#79065
https://www.tadalive.com/forum/thread/30325/vrfegesagg/
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https://vocus.cc/article/6627ce7afd89780001837c0d
https://github.com/Planet-d-A-4-2024-STREAM-FILME-DEUTSCH
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https://github.com/Be-We-2024-STREAM-FILME-DEUTSCH
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https://github.com/HD-Ci-Wa-Stream-KinoX-Deutsch
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https://pasteio.com/xLb8H7rd0f1B
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Crystal Palace vs Newcastle United
https://lookerstudio.google.com/reporting/84868297-e64f-4c05-b3d6-c3a03bcd4460
https://lookerstudio.google.com/reporting/5bd1fd73-520d-4b45-8c63-5197f0da6441
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https://lookerstudio.google.com/reporting/f5a2a1d8-172f-420e-beae-32b1835f0b7c
https://lookerstudio.google.com/reporting/e60f1f97-c142-4f23-80bc-801a479cc52c
https://lookerstudio.google.com/reporting/cf2e6786-d226-4df6-b5b4-b90c813ed06f
https://lookerstudio.google.com/reporting/e89ac867-ecdc-4060-84e6-288136aa40b2
https://lookerstudio.google.com/reporting/ee72d002-bb7b-4836-b4f2-1fc38c05e5ba
https://lookerstudio.google.com/reporting/7ed891bc-2005-4b80-a328-ea4edc27cf15
https://lookerstudio.google.com/reporting/147037de-64d2-41ce-8fcf-105ddb867d14
https://lookerstudio.google.com/reporting/b1a223ee-ffb9-4fdc-b06d-08fd4c213dac
https://lookerstudio.google.com/reporting/0c704421-8ea2-4c9b-94fc-a8586776ec9b
https://lookerstudio.google.com/reporting/f0867d0c-4922-4350-9be0-b6d8e26d9813
https://lookerstudio.google.com/reporting/310d727d-5fa8-4b0f-9c37-e1483bd7c13d
https://lookerstudio.google.com/reporting/405383c2-be3b-4c02-a90b-9f43f09c8ca0
https://lookerstudio.google.com/reporting/46dec200-32c8-4754-a64e-934f7b55bd88
https://lookerstudio.google.com/reporting/92155479-5699-47d3-b0d9-e6ba5c7ce59d
https://lookerstudio.google.com/reporting/55d10bcb-f7fb-402d-88c4-316a980dc636
https://hackmd.io/bkWx06RBQX2EKqkJiPUb9w?view
https://pastelink.net/fnae66yn
https://glot.io/snippets/gvibu4r0sq
https://dev.bukkit.org/paste/0ac8b4a3
https://jsfiddle.net/rz9oeaq7/
https://wow.curseforge.com/paste/74d5a798
https://www.wowace.com/paste/a7c3d19f
https://paste2.org/tOYObc6h
https://telegra.ph/Crystal-Palace-vs-Newcastle-United-04-23
https://pastebin.com/MzrQ5QET
https://paiza.io/projects/AK11dzMfOxfRzYPjtpYiSg?language=php
https://pasteio.com/xckCB10WmQ0n
https://tempel.in/view/i6Lnf
https://bitbin.it/IXULhdQe/
https://bitbin.it/IXULhdQe/raw/