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!
https://twitter.com/m3ganmoviefree
https://pasoroblesdailynews.com/event/download-avatar-2-the-way-of-water-2022-film-online-free-for-on-123movies/
https://pasoroblesdailynews.com/event/123movies-watch-avatar-2-the-way-of-water-download-full-online-stream-athome-2/
https://pasoroblesdailynews.com/event/d-o-w-n-l-o-a-d-avatar-the-way-of-water-watch-fullmovie-free-online-english-subbed/
https://pasoroblesdailynews.com/event/download-avatar-2-the-way-of-water-2022-movie-online-full-for-free/
https://pasoroblesdailynews.com/event/heres-how-to-watch-avatar-2-the-way-of-water-free-free-online-streaming-at-download/
https://pasoroblesdailynews.com/event/download-avatar-2-fullmovie-free-the-way-of-water-2022-film-online-for-123movies/
https://pasoroblesdailynews.com/event/free-download-avatar-2-free-fullmovie-online-720p-480p-and-01-01-2023-2/
https://bulios.com/status/33836-watch-avatar-2-the-way-of-water-fullmovie-free-online-streaming
https://bulios.com/status/33840-download-hd-watch-avatar-2-the-way-of-water-free-fullmovie-online-download-streaming-free
https://bulios.com/status/33845-123movies-watch-avatar-2-the-way-of-water-2022-fullmovie-free-onlne
https://bulios.com/status/33849-watch-download-avatar-2-the-way-of-water-2022-movie-online-free-for-at-123movies
https://bulios.com/status/33852-123movies-watch-avatar-2-the-way-of-water-download-online-stream-at-home
https://bulios.com/status/33855-download-avatar-the-way-of-water-2022-fullmovie-free-online-english-subbed
https://bulios.com/status/33860-watch-avatar-2-the-way-of-water-2022-movie-online-free-at-download
https://bulios.com/status/33865-here-s-how-to-watch-avatar-2-the-way-of-water-free-online-streaming-at-home
https://ok.ru/video/5397805206021
https://dotnetfiddle.net/ckk6DK
https://codepen.io/jojononline/pen/jOprrEX
https://phtml.ecodevs.in/fmUNOmGxzi
https://www.geany.org/p/oP1Vu/
https://s8tattoo.com/blogs/stencil-science/alcohol-in-tattooing-products?comment=130924708039#comments
https://www.docsity.com/en/answers/dfsdf-sfsdfsdf-sdfdsfsd-sdfsdf-sdfds/360444/?utm_source=generic&utm_medium=button&utm_campaign=quiz_share
https://paiza.io/projects/kf5E3VR7OfXZ0C7Mg3ggCA
https://rextester.com/CZLU20685
https://pastebin.com/pSKty6Gk
https://push.fm/fl/joipefjv
https://push.fm/fl/bekiw8o7
https://push.fm/fl/zmqzxszm
https://push.fm/fl/2xkh5ddw
https://push.fm/fl/z3a3jgdi
https://push.fm/fl/c4kqwzmf
https://push.fm/fl/rtcjx3n3
https://push.fm/fl/pkwyaqaz
https://scribehow.com/page/DOWNLOAD_PDF_The_Syndicater_Dark_Verse_6_by_RuNyx__pkOCOv85Tb204R3tarGU2w
https://scribehow.com/page/DOWNLOAD_PDF_The_Striker_Gods_of_the_Game_1_BY_Ana_Huang__3aiCks6DT1SMrwWksKHIbw
https://scribehow.com/page/DOWNLOAD_PDF_Save_Me_an_Orange_by_Hayley_Grace__0BemoCxwQlKyPgQTF-NsyQ
https://hype.co/zazasio https://hype.co/yewesuy
https://hype.co/doubu https://hype.co/aetke
https://hype.co/nuequ https://hype.co/tophykz
https://hype.co/ukefabu https://hype.co/ukefabu
https://hype.co/attce https://hype.co/benom
https://hype.co/xdesew https://hype.co/eeymgox
https://hype.co/uqucce https://hype.co/gmymn
https://hype.co/ezofydh https://hype.co/anxecka
https://hype.co/uvycua https://hype.co/efupq
https://hype.co/hugus https://hype.co/uboduy
https://hype.co/eacuq https://hype.co/vakyqyw
https://hype.co/uookupg https://hype.co/eozymy
https://hype.co/@uosemyx
https://glose.com/u/memeloow
https://glose.com/u/wokecaZ
https://glose.com/u/esbeuz
https://glose.com/u/apauvu
https://glose.com/u/opqokm
https://glose.com/u/fymezv
https://glose.com/u/ycafhdu
https://glose.com/u/vbakmeg
https://glose.com/u/oesbyt
https://glose.com/u/egxum
https://glose.com/u/cahec
https://glose.com/u/oekoug
https://glose.com/u/kagkee
https://glose.com/u/bnazyda
https://glose.com/u/sxahosa
https://glose.com/u/yybyh
https://glose.com/u/aeoka
https://glose.com/u/wuwek
https://glose.com/u/gyubox
https://glose.com/u/enegeso
https://glose.com/u/vanyq
https://www.etextpad.com/public/dqmtgadea3
https://www.etextpad.com/public/ikplx0kn9z
https://www.etextpad.com/public/mkrv8vjuhq
https://zip.dk/gaeste/bog.php3/40469/
https://zip.dk/gaeste/bog.php3/40469/
https://zip.dk/gaeste/bog.php3/40469/
https://wow.curseforge.com/paste/ee2b5258
https://wow.curseforge.com/paste/9924bb54
https://wow.curseforge.com/paste/1cee5484
https://pastelink.net/srzzqh34
https://pastelink.net/r517cdbx
https://pastelink.net/562tvgcy
https://jsfiddle.net/q2jg7obv/
https://jsfiddle.net/L3wcqobk/
https://jsfiddle.net/3adez8f5/
https://snippet.host/enoosi
https://snippet.host/kgihxt
https://snippet.host/qtjwru
https://paste4btc.com/ugvAkWYB
https://paste4btc.com/jsVKnrIB
https://paste4btc.com/98bws3B7
https://paste.enginehub.org/40QhK2L86
https://paste.enginehub.org/GmdEIqCW6
https://paste.enginehub.org/IJWgZWov5
https://rentry.co/aaqiknio
https://rentry.co/kt74634y
https://rentry.co/nvzecy9t
https://paiza.io/projects/YQhvqN9u-GrCpjNuIGUA3w?language=php
https://paiza.io/projects/39LEZ_C-gfGL74BvXGt3Lw?language=php
https://paiza.io/projects/ZywoYDtfDneEpmaRwsP4FA?language=php
https://wokwi.com/projects/414538863359904769
https://wokwi.com/projects/414538890196117505
https://wokwi.com/projects/414538919591902209
https://forum.woimortal.com/forum/community/discussions/109809-affaarfawaraaraa
https://forum.woimortal.com/forum/community/discussions/109810-aefefsettataetata
https://forum.woimortal.com/forum/community/discussions/109811-aettatataateatat
https://hype.co/verterrifier3pelisplus https://hype.co/juradon2verpelisplus
https://hype.co/verescapepelisplus https://hype.co/veranoraelicula
https://hype.co/verred0nepelisplus https://hype.co/pelisplusmarcog0
https://hype.co/veramanecepelisplus https://hype.co/vergladiatoriipelisplus
https://hype.co/vernuncacompleta https://hype.co/verdiablopelisplus
https://hype.co/polvoseranpelisplus https://hype.co/vervaiana2pelisplus
https://hype.co/pelispluswickedcompleto https://hype.co/unavidapelicula
https://hype.co/pelisplusraqacompleta https://hype.co/verpidemequieras
https://hype.co/filmywapdevara https://hype.co/gladiatorfilmywap
https://hype.co/kanguvafilmywaphindi https://hype.co/amaranfilmywap720p
https://hype.co/@luckybaskharhindi
https://www.tournifyapp.com/live/deadpoolylobeznopelisplus
https://www.tournifyapp.com/live/pelisplusdeadpool2024
https://www.tournifyapp.com/live/verrobotsalvajecompleta
https://www.tournifyapp.com/live/pelisplusrobotsalvajeceuvana
https://www.tournifyapp.com/live/pelisplusthesubtancehd
https://www.tournifyapp.com/live/verthesustanciacompleta
https://www.tournifyapp.com/live/pelisplusvenom
https://www.tournifyapp.com/live/vervenomcompleta
https://www.tournifyapp.com/live/verred0nehd
https://www.tournifyapp.com/live/pelisplusredonecompleta
https://taplink.cc/ilcorpostr
https://www.pixiv.net/novel/show.php?id=23407488