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
Official Website:-
https://finance.yahoo.com/news/best-testosterone-boosters-men-effective-001400850.html
https://finance.yahoo.com/news/best-testosterone-supplement-men-over-075400959.html
https://finance.yahoo.com/news/supplements-testosterone-booster-2025-testoprime-163500169.html
Read More Here:-
https://sites.google.com/view/testosteroneboosters-formen
https://besttestosteroneboostersformenover50.blogspot.com/2026/03/best-testosterone-boosters-for-men-over-50.html
https://trevionanne.omeka.net
https://hackmd.io/@janieeanne/HJ2D0v8c-l
https://medium.com/@trevionanne/best-testosterone-boosters-for-men-over-50-in-2026-complete-testoprime-optimization-blueprint-5699cff32e57
https://wanderlog.com/view/nrszzwtmbz/best-testosterone-boosters-for-men-over-50-in-2026-testoprime-advanced-longevity-formula-review
https://best-testosterone-boosters-for-men-over-50-in-2026.mystrikingly.com
https://site-dxdhku7ab.godaddysites.com
https://gist.github.com/pakyuyu11/069311c9aaf1fcd7e0ca7121a3997465
https://gist.github.com/pakyuyu11/5cf3839d4fd274fb66188f7e51ead8fb
https://gist.github.com/pakyuyu11/08fd55623a47ea6da8a01b66090ea8d2
https://gist.github.com/pakyuyu11/7205e103132c3036416c127df7689d7f
https://gist.github.com/pakwyuyy/7bb32a2ce3880cf7ecc113195195fa8b
https://gist.github.com/pakwyuyy/7cc2be241073c20993261b757c560cc7
https://gist.github.com/pakwyuyy/00f41b694629650b9e53b1a699174a86
https://gist.github.com/pakwyuyy/75a13d9851d60f011da0956be8c0d0e5
https://team.beyondblue.org.au/fwsf-jixuy/posts/hd
https://team.beyondblue.org.au/fwsf-jixuy/posts/full-2026
https://team.beyondblue.org.au/fwsf-jixuy/posts/uhd-4k
https://team.beyondblue.org.au/fwsf-jixuy/posts/41e86730-210c-11f1-808e-b3ec7537c3ab
https://team.beyondblue.org.au/fwsf-jixuy/posts/u-hd
https://team.beyondblue.org.au/fwsf-jixuy/posts/full
https://team.beyondblue.org.au/fwsf-jixuy/posts/720p
https://team.beyondblue.org.au/fwsf-jixuy/posts/0c071f30-2111-11f1-8dcb-17046b57e81d
https://team.beyondblue.org.au/fwsf-jixuy/posts/3b91fd60-2111-11f1-ad57-a101ff75a80c
https://team.beyondblue.org.au/fwsf-jixuy/posts/full-2026
https://vcard.link/card/IhU8
https://profile.hatena.ne.jp/ttrert/profile
https://ctxt.io/2/AAD4B_ccFQ
https://www.onlinegdb.com/fork/a1FBhHcfl1
https://schoolido.lu/user/dwsdsdwsdd/
https://disqus.com/channel/discussanime/discussion/channel-discussanime/dwasdwd/
https://www.gemtracks.com/dwasdwasdwasd/
https://freweytrr.wordpress.com/2026/03/16/%ec%99%95%ea%b3%bc-%ec%82%ac%eb%8a%94-%eb%82%a8%ec%9e%90-%eb%8b%a4%ec%8b%9c%eb%b3%b4%ea%b8%b0-%ec%8b%9c%ec%b2%ad-hd-%ed%92%80%ec%98%81%ec%83%81/
https://gist.github.com/bswnayy/56b6ac197f81fd4d871999e697c6fe18
https://gist.github.com/bswnayy/20283aaaf4404213a47b4af7b611b37d
https://gist.github.com/bswnayy/d4af9e1da97b49aa39c9021534641048
https://gist.github.com/bswnayy/915f844633ea2d48f8b148f11f0d448e
https://gist.github.com/bwanayy/7fc09a614d19824b56939d6a65e053da
https://gist.github.com/bwanayy/ae9d67c4143bc442e15aebf2a8a0d3e3
https://gist.github.com/bwanayy/669be53d71d02e52ae548ae985fd328b
https://gist.github.com/bwanayy/3f409be24b8ee841f9cd5184907e260b
https://gist.github.com/bjunayy/6956536f15f8d822f6aac2f78edf7109
https://gist.github.com/bjunayy/e1af1895a0f79ce4424d8d77e94fd51e
https://gist.github.com/bjunayy/9dc32da5d36ac73825008d2a2761e6f2
https://gist.github.com/bjunayy/678a03734bd55aace00942107943ef62
https://vcard.link/card/IXom
https://www.gemtracks.com/efsedfgedgdg/
https://profile.hatena.ne.jp/FERE/profile
https://ctxt.io/2/AAD4syOAFQ
https://codepen.io/adwdads/pen/Eaggrvd
https://www.onlinegdb.com/fork/a1FBhHcfl1
https://disqus.com/channel/discussanime/discussion/channel-discussanime/dwsdwsfwsfwsfwsfsfsf/
https://gist.github.com/bswnayy/56b6ac197f81fd4d871999e697c6fe18
https://gist.github.com/bswnayy/20283aaaf4404213a47b4af7b611b37d
https://gist.github.com/bswnayy/d4af9e1da97b49aa39c9021534641048
https://gist.github.com/bswnayy/915f844633ea2d48f8b148f11f0d448e
https://gist.github.com/bwanayy/7fc09a614d19824b56939d6a65e053da
https://gist.github.com/bwanayy/ae9d67c4143bc442e15aebf2a8a0d3e3
https://gist.github.com/bwanayy/669be53d71d02e52ae548ae985fd328b
https://gist.github.com/bwanayy/3f409be24b8ee841f9cd5184907e260b
https://gist.github.com/bjunayy/6956536f15f8d822f6aac2f78edf7109
https://gist.github.com/bjunayy/e1af1895a0f79ce4424d8d77e94fd51e
https://gist.github.com/bjunayy/9dc32da5d36ac73825008d2a2761e6f2
https://gist.github.com/bjunayy/678a03734bd55aace00942107943ef62
https://vcard.link/card/IXom
https://www.gemtracks.com/efsedfgedgdg/
https://profile.hatena.ne.jp/FERE/profile
https://ctxt.io/2/AAD4syOAFQ
https://codepen.io/adwdads/pen/Eaggrvd
https://www.onlinegdb.com/fork/a1FBhHcfl1
https://disqus.com/channel/discussanime/discussion/channel-discussanime/dwsdwsfwsfwsfwsfsfsf/
https://finance.yahoo.com/news/best-testosterone-boosters-men-effective-001400850.html
https://finance.yahoo.com/news/best-testosterone-supplement-men-over-075400959.html
https://finance.yahoo.com/news/supplements-testosterone-booster-2025-testoprime-163500169.html
PDF:-
https://www.panettapt.com/wp-content/uploads/event-manager-uploads/event_banner/2026/03/BestTestosteroneBoosterForMalesOver40.pdf
https://www.panettapt.com/wp-content/uploads/event-manager-uploads/event_banner/2026/03/BestTestosteroneBoosterForMenOver50.pdf
https://www.family.cmho.org/wp-content/uploads/event-manager-uploads/event_banner/BestTestosteroneBoosterForMenOver50.pdf
https://www.family.cmho.org/wp-content/uploads/event-manager-uploads/event_banner/BestTestosteroneBoosterForMalesOver40.pdf
https://icsan.org/wp-content/uploads/event-manager-uploads/event_banner/2026/03/BestTestosteroneBoosterForMalesOver40.pdf
https://icsan.org/wp-content/uploads/event-manager-uploads/event_banner/2026/03/BestTestosteroneBoosterForMenOver50.pdf
Read More:-
https://sites.google.com/view/best-testosterone-booster-50/
https://sites.google.com/view/testosterone-booster-over-40/
https://best-testosterone-booster-for-men-over-50.jimdosite.com/
https://best-testosterone-booster-for-males-over-40.jimdosite.com/
https://best-male-testosterone-booster-for-libido.jimdosite.com/
https://best-testosterone-booster-for-erectile-dysfunction-1.jimdosite.com/
https://best-testosterone-booster-for-muscle-gain-2.jimdosite.com/
https://testosterone-booster-reviews-2026-2.jimdosite.com/
https://testosterone-booster-reviews-2026.mystrikingly.com/
https://best-testosterone-booster-for-muscle-gain.mystrikingly.com/
https://testosterone-booster-for-men-over-50.mystrikingly.com/
https://testosterone-booster-for-males.mystrikingly.com/
https://best-testosterone-booster-for-ed.mystrikingly.com/
https://best-male-testosterone-booster-for-libido.mystrikingly.com/
https://site-gcr47qe0m.godaddysites.com/
https://site-b76igqe6x.godaddysites.com/
https://site-2cwbid5yn.godaddysites.com/
https://site-h5k4t85ad.godaddysites.com/
https://site-54ynmms8c.godaddysites.com/
https://testosterone-booster-for-men-over-50.blogspot.com/2026/02/best-testosterone-booster-for-men-over-50.html
https://testosterone-booster-for-males.blogspot.com/2026/03/best-testosterone-booster-for-males-over-40.html
https://male-testosterone-booster-for-libido.blogspot.com/2026/02/Best-Male-Testosterone-Booster-for-Libido.html
https://testosterone-booster-for-muscle-gain.blogspot.com/2026/02/Best-Testosterone-Booster-for-Muscle-Gain.html
https://testosterone-booster-for-ed.blogspot.com/2026/02/Best-Testosterone-Booster-for-Erectile-Dysfunction.html
https://medium.com/@hussfoon/best-testosterone-booster-for-men-over-50-feel-like-yourself-again-6e5a3590759a
https://medium.com/@danialdeken/best-testosterone-booster-for-men-over-50-2026-guide-reclaim-strength-energy-confidence-63763d57ae35
https://medium.com/@jainyjass/best-testosterone-booster-for-males-over-40-male-enhancement-secrets-every-man-should-know-26af841efbed
https://open.firstory.me/story/cmm220fgt01g601x93vty53w7
https://open.firstory.me/story/cmm4lky3z0ffz01y9g8kk1eyu
https://open.firstory.me/story/cmmet7l8l3ske01xh27dd9k6b
https://danialdeken.omeka.net/
https://jainyjass.omeka.net/
https://experiment.com/projects/vvyclxtnsdtikduvsvvb/protocols/19979-best-testosterone-booster-for-men-over-50-performance-recovery-benefits
https://experiment.com/projects/tcaztzgnpfldkflwmcgv/protocols/21862-best-testosterone-booster-for-males-over-40-from-self-doubt-to-alpha-energy-the-modern-man-s-performance-guide
https://experiment.com/projects/emhdcxqkcjhgwcgnbmwa/protocols/17857-best-testosterone-booster-for-erectile-dysfunction-stay-ready-stay-confident-a-performance-guide-for-men
https://experiment.com/projects/dvosorjpgnbtnrpoeujo/protocols/17866-testosterone-booster-reviews-2026-strength-stamina-formula-every-man-needs-in-2026
https://experiment.com/projects/adtnbbpxdricjfvnayhb/protocols/17875-best-male-testosterone-booster-for-libido-power-passion-performance-a-complete-guide-for-men
https://experiment.com/projects/aawawumodrqkewdbhknh/protocols/17873-best-testosterone-booster-for-muscle-gain-rediscover-your-drive-the-modern-man-s-performance-plan
https://experiment.com/projects/yfanykmqoyhhqqtforwt/protocols/20181-best-testosterone-booster-for-men-over-50-from-self-doubt-to-alpha-