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://youtrack.jetbrains.com/issue/LLM-5911/WATCH-Kingdom-of-the-Planet-of-the-Apes-FullMovie-2024-MP4-720p-1080p-4K-English
https://youtrack.jetbrains.com/issue/LLM-5914/WATCH-Kingdom-of-the-Planet-of-the-Apes-2024-FULLMOVIE-FREE-ONLINE-ON-ENGLISH-ON-AUGUST-23TH-2024
https://youtrack.jetbrains.com/issue/LLM-5920/.WATCH.-Bad-Boys-Ride-or-Die-2024-FuLLMovie-Free-Online-On-English
https://youtrack.jetbrains.com/issue/LLM-5921/.WATCH.-Bad-Boys-Ride-or-Die-2024-FulLMovie.-Free-Online-on-English
https://youtrack.jetbrains.com/issue/LLM-6061/.WATCH.-Bad-Boys-Ride-or-Die-FullMovie-Online-For-Free-At-Home
https://github.com/LAILAKRR/-.CUEVANA3.-VER-Deadpool-3-y-Lobezno-2024-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/-.CUEVANA3.-VER-Deadpool-3-y-Lobezno-2024-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/PELISFLIX-VER-Deadpool-3-y-Lobezno-PEL-CULA-COMPLETA-ONLINE-en-Espa-ol
https://github.com/LAILAKRR/-.PELISPLUS.-VER-Deadpool-3-y-Lobezno-2024-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/CUEVANA3-ver-Deadpool-3-y-Lobezno-2024-Gratis-en-Espa-ol-y-Latino
https://github.com/LAILAKRR/-.CUEVANA3.-VER-Padre-no-hay-m-s-que-uno-4-2024-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/-.CUEVANA3.-VER-Padre-no-hay-m-s-que-uno-4-2024-Pel-cula-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/PELISFLIX-VER-Padre-no-hay-m-s-que-uno-4-PEL-CULA-COMPLETA-ONLINE-en-Espa-ol
https://github.com/LAILAKRR/-.PELISPLUS.-VER-Padre-no-hay-m-s-que-uno-4-2024-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/LAILAKRR/CUEVANA3-ver-Padre-no-hay-m-s-que-uno-4-2024-Gratis-en-Espa-ol-y-Latino
https://github.com/karadinkr/-.CUEVANA3.-VER-Alien-Romulus-2024-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/-.CUEVANA3.-VER-Alien-Romulus-2024-Pel-cula-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/PELISFLIX-VER-Alien-Romulus-PEL-CULA-COMPLETA-ONLINE-en-Espa-ol
https://github.com/karadinkr/-.PELISPLUS.-VER-Alien-Romulus-2024-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/CUEVANA3-ver-Alien-Romulus-2024-Gratis-en-Espa-ol-y-Latino
https://github.com/karadinkr/-.CUEVANA3.-VER-La-trampa-2024-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/-.CUEVANA3.-VER-La-trampa-2024-Pel-cula-Completa-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/PELISFLIX-VER-La-trampa-PEL-CULA-COMPLETA-ONLINE-en-Espa-ol
https://github.com/karadinkr/-.PELISPLUS.-VER-La-trampa-2024-Online-en-Espa-ol-y-Latino-Gratis
https://github.com/karadinkr/CUEVANA3-ver-La-trampa-2024-Gratis-en-Espa-ol-y-Latino
https://battlefy.com/deadpool-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-rozsom%C3%A1k-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-rozsom%C3%A1kdeadpool-3-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-rozsom%C3%A1kdeadpool-3-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-3-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-3-rozsom%C3%A1k-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-and-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-and-rozsom%C3%A1k-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-3deadpool-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd-4k
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-3deadpool-rozsom%C3%A1k-2024-online-teljes-film-magyarul-hd
https://battlefy.com/deadpool-3deadpool-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-3deadpool-rozsom%C3%A1k-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-rozsom%C3%A1k-3-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-rozsom%C3%A1k-3-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-and-rozsom%C3%A1k-3-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-and-rozsom%C3%A1k-3-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-3-and-rozsom%C3%A1k-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-3-and-rozsom%C3%A1k-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-and-rozsom%C3%A1kdeadpool-3-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-and-rozsom%C3%A1kdeadpool-3-2024-online-teljes-film-magyarul
https://battlefy.com/deadpool-3-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-deadpool-3-2024-online-teljes-film-magyarul
https://battlefy.com/f%C3%A1k-j%C3%BA-chantal-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-f%C3%A1k-j%C3%BA-chantal-2024-online-teljes-film-magyarul
https://battlefy.com/it-ends-with-us-vel%C3%BCnk-v%C3%A9get-%C3%A9r-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-it-ends-with-us-vel%C3%BCnk-v%C3%A9get-%C3%A9r-2024-online-teljes-film-magyarul
https://battlefy.com/alien-romulus-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-alien-romulus-2024-online-teljes-film-magyarul
https://battlefy.com/vaiana-2-teljes~~film-magyarul-2024-~~videa-hd
https://battlefy.com/%5Bvideahd%5D%EF%BD%9E-vaiana-2-2024-online-teljes-film-magyarul
https://youtrack.jetbrains.com/issue/LLM-5462/.WATCH.-Descendants-4-The-Rise-of-Red-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5474/Watch-Descendants-4-The-Rise-of-Red-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5481/.WATCH.-The-Convert-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5485/Watch-The-Convert-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5494/.WATCH.-Dune-Part-Two-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5498/Watch-Dune-Part-Two-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5506/.WATCH.-Godzilla-x-Kong-The-New-Empire-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5509/Watch-Godzilla-x-Kong-The-New-Empire-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5516/.WATCH.-Kung-Fu-Panda-4-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5525/Watch-Kung-Fu-Panda-4-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5530/.WATCH.-Kingdom-of-the-Planet-of-the-Apes-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5533/Watch-Kingdom-of-the-Planet-of-the-Apes-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5554/.WATCH.-Bad-Boys-Ride-or-Die-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5556/Watch-Bad-Boys-Ride-or-Die-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5560/.WATCH.-My-Spy-The-Eternal-City-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5563/Watch-My-Spy-The-Eternal-City-.2024.FullMovie-Download-Free-720p480p-And-1080
https://youtrack.jetbrains.com/issue/LLM-5566/.WATCH.The-Garfield-Movie-2024-FulLMovie-FreeOnline-on-English
https://youtrack.jetbrains.com/issue/LLM-5568/WatchThe-Garfield-Movie-.2024.FullMovie-Download-Free-720p480p-And-1080