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://opensea.io/collection/ufc-284-live-coverage
https://opensea.io/collection/ufc-284-live-2023
https://opensea.io/collection/2023-ufc-284-live
https://opensea.io/collection/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/phoenix-open-golf-2023-live
https://opensea.io/collection/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/puppy-bowl-live-streaming-2023
https://opensea.io/collection/puppy-bowl-live-coverage-2023
https://opensea.io/collection/super-bowl-live-2023
https://opensea.io/collection/super-bowl-live-coverage-2023
https://opensea.io/collection/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/ireland-vs-france-six-nations-live
https://opensea.io/collection/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/scotland-vs-wales-six-nations-live-2023
https://opensea.io/collection/activity/ufc-284-live-coverage
https://opensea.io/collection/activity/ufc-284-live-2023
https://opensea.io/collection/activity/2023-ufc-284-live
https://opensea.io/collection/activity/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/activity/phoenix-open-golf-2023-live
https://opensea.io/collection/activity/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/activity/puppy-bowl-live-streaming-2023
https://opensea.io/collection/activity/puppy-bowl-live-coverage-2023
https://opensea.io/collection/activity/super-bowl-live-2023
https://opensea.io/collection/activity/super-bowl-live-coverage-2023
https://opensea.io/collection/activity/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/activity/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/activity/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/activity/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/activity/ireland-vs-france-six-nations-live
https://opensea.io/collection/activity/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/activity/scotland-vs-wales-six-nations-live-2023
https://opensea.io/collection/analytics/ufc-284-live-coverage
https://opensea.io/collection/analytics/ufc-284-live-2023
https://opensea.io/collection/analytics/2023-ufc-284-live
https://opensea.io/collection/analytics/ufc-284-live-streaming-coverage-2023
https://opensea.io/collection/analytics/phoenix-open-golf-2023-live
https://opensea.io/collection/analytics/phoenix-open-golf-2023-live-coverage
https://opensea.io/collection/analytics/puppy-bowl-live-streaming-2023
https://opensea.io/collection/analytics/puppy-bowl-live-coverage-2023
https://opensea.io/collection/analytics/super-bowl-live-2023
https://opensea.io/collection/analytics/super-bowl-live-coverage-2023
https://opensea.io/collection/analytics/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/collection/analytics/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/collection/analytics/england-vs-italy-six-nation-2023-live
https://opensea.io/collection/analytics/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/collection/analytics/ireland-vs-france-six-nations-live
https://opensea.io/collection/analytics/six-nations-ireland-vs-france-live-2023
https://opensea.io/collection/analytics/scotland-vs-wales-six-nations-live-2023
https://opensea.io/de-DE/collection/analytics/ufc-284-live-coverage
https://opensea.io/de-DE/collection/analytics/ufc-284-live-2023
https://opensea.io/de-DE/collection/analytics/2023-ufc-284-live
https://opensea.io/de-DE/collection/analytics/ufc-284-live-streaming-coverage-2023
https://opensea.io/de-DE/collection/analytics/phoenix-open-golf-2023-live
https://opensea.io/de-DE/collection/analytics/phoenix-open-golf-2023-live-coverage
https://opensea.io/de-DE/collection/analytics/puppy-bowl-live-streaming-2023
https://opensea.io/de-DE/collection/analytics/puppy-bowl-live-coverage-2023
https://opensea.io/de-DE/collection/analytics/super-bowl-live-2023
https://opensea.io/de-DE/collection/analytics/super-bowl-live-coverage-2023
https://opensea.io/de-DE/collection/analytics/live-2023-kansas-city-chiefs-vs-philadelphia
https://opensea.io/de-DE/collection/analytics/kansas-city-chiefs-vs-philadelphia-live
https://opensea.io/de-DE/collection/analytics/england-vs-italy-six-nation-2023-live
https://opensea.io/de-DE/collection/analytics/england-vs-italy-six-nation-2023-live-coverage
https://opensea.io/de-DE/collection/analytics/ireland-vs-france-six-nations-live
https://opensea.io/de-DE/collection/analytics/six-nations-ireland-vs-france-live-2023
https://opensea.io/de-DE/collection/analytics/scotland-vs-wales-six-nations-live-2023
https://ctftime.org/team/319285
https://ctftime.org/team/319293
https://ctftime.org/team/319302
https://ctftime.org/team/319304
https://ctftime.org/team/319310
https://ctftime.org/team/319318
https://ctftime.org/team/319361
https://ctftime.org/team/319325
https://ctftime.org/team/319334
https://ctftime.org/team/319341
https://ctftime.org/team/319346
https://ctftime.org/team/319351
https://ctftime.org/team/319354
https://ctftime.org/team/319370
https://ctftime.org/team/319374
https://ctftime.org/team/319376
https://ctftime.org/team/319377
https://ctftime.org/team/319380
https://ctftime.org/team/319382
https://ctftime.org/team/319383
https://ctftime.org/team/319384
https://ctftime.org/team/319386
https://ctftime.org/team/319393
https://ctftime.org/team/319396
https://ctftime.org/team/319398
https://ctftime.org/team/319407
https://ctftime.org/team/319417
https://ctftime.org/team/319431
https://ctftime.org/team/319433
https://ctftime.org/team/319436
https://ctftime.org/team/319446
https://ctftime.org/team/319449
https://ctftime.org/team/319454
https://ctftime.org/team/319455
https://ctftime.org/team/319459
https://ctftime.org/team/319463
https://ctftime.org/team/319466
https://ctftime.org/team/319468
https://ctftime.org/team/319469
https://ctftime.org/team/319472
https://ctftime.org/team/319473
https://ctftime.org/team/319477
https://ctftime.org/team/319483
https://ctftime.org/team/319484
https://ctftime.org/team/319485
https://ctftime.org/team/319486
https://www.facebook.com/ManaMan2024FullStoryMThaiHD/
https://www.facebook.com/ManamanFilmThaiSubHD/
https://www.facebook.com/Deadpool3FullStoryThaiSubHD/
https://factsplat.com/users/044224b8-0e3b-4c8e-88c5-a73482b6c9b8
https://factsplat.com/users/e089ba92-5361-498b-ba89-1c427999e59e
https://factsplat.com/users/23697023-4722-4782-8e87-610e427554c0
https://factsplat.com/users/08f301d3-34d4-4a61-83de-0336b8ab8eb3
https://factsplat.com/users/1ef0ddc6-5c1f-44f0-b8f4-16ba384ecff3
https://factsplat.com/users/e38e486e-3af9-4c08-9d26-d2f261426d8f
https://factsplat.com/users/9be98519-43dc-4f40-96dd-7771e7b1c04d
https://factsplat.com/users/ee3cc3c6-167c-4a74-b813-4fe2b9f50ab8
https://factsplat.com/users/5ff77749-4ba7-4b49-a67d-75e38e10e4d1
https://factsplat.com/users/dafa767f-166d-42b0-bb93-1a883bf55eb8
https://factsplat.com/users/217b90da-519e-4667-992f-d0dbe18e18f4
https://bitbin.it/qB7wjg5o/
https://pastelink.net/7pa1864i
https://pastebin.com/zwPgKgnT
http://paste.jp/d11ab0aa/
https://yamcode.com/cxzczsdsdasda
https://dev.bukkit.org/paste/4b495353
https://www.wowace.com/paste/011ad14f
https://paste.gd/oXD8lynA
https://www.etextpad.com/wv0w1cwoul
https://dictanote.co/#/n/12/
https://wokwi.com/projects/405598482094876673
https://profile.hatena.ne.jp/riculivaz/
https://www.meutimao.com.br/forum-do-corinthians/1669887/allacinemak
https://www.planetminecraft.com/forums/minecraft/discussion/cgfhdgdfdsgrefgserd-687770/
https://www.forexagone.com/forum/presentation-traders/scfsasasdcsdsazdasd-133076#231139
https://xtremepape.rs/threads/dfgdgrfsdgsefasf.118360/
https://lifeisfeudal.com/Discussions/question/zdxcfdcfdzfccf
https://hackmd.io/@JmHXn_G4SFieqoqG3jZI5w/SJsaqPZqA
https://matters.town/a/wpu5hcby9lpi
https://github.com/kalahmateri/Watch-Inside-Out-2-2024-FullMovie-Online-for-Free-Streaming-At-Home
https://www.facebook.com/WatchInsideOut2FullMovieDownload/
https://ctftime.org/team/319117
https://ctftime.org/team/319118
https://ctftime.org/team/319135
https://ctftime.org/team/319137
https://ctftime.org/team/319140
https://ctftime.org/team/319141
https://ctftime.org/team/319146
https://ctftime.org/team/319148
https://ctftime.org/team/319149
https://ctftime.org/team/319154
https://ctftime.org/team/319164
https://ctftime.org/team/319166
https://ctftime.org/team/319167
https://ctftime.org/team/319170
https://ctftime.org/team/319172
https://ctftime.org/team/319173
https://ctftime.org/team/319175
https://ctftime.org/team/319178
https://ctftime.org/team/319180
https://ctftime.org/team/319184
https://ctftime.org/team/319186
https://ctftime.org/team/319187
https://ctftime.org/team/319193
https://ctftime.org/team/319195
https://ctftime.org/team/319197
https://ctftime.org/team/319198
https://ctftime.org/team/319200
https://ctftime.org/team/319203
https://ctftime.org/team/319206
https://ctftime.org/team/319210
https://ctftime.org/team/319213
https://ctftime.org/team/319216
https://ctftime.org/team/319221
https://ctftime.org/team/319232
https://ctftime.org/team/319282
https://ctftime.org/team/319284
https://ctftime.org/team/319287
https://ctftime.org/team/319288
https://ctftime.org/team/319321
https://ctftime.org/team/319329
https://ctftime.org/team/319357
https://ctftime.org/team/319369
https://ctftime.org/team/319375
https://ctftime.org/team/319397
https://ctftime.org/team/319403
https://ctftime.org/team/319405
https://ctftime.org/team/319415
https://ctftime.org/team/319425
https://ctftime.org/team/319428
https://ctftime.org/team/319432
https://ctftime.org/team/319434
https://ctftime.org/team/319435
https://ctftime.org/team/319438
https://ctftime.org/team/319444
https://ctftime.org/team/319447
https://ctftime.org/team/319448
https://ctftime.org/team/319460
https://ctftime.org/team/319462
https://ctftime.org/team/319465
https://wokwi.com/projects/405595127808093185
https://ctftime.org/team/319394
https://ctftime.org/team/319392
https://ctftime.org/team/319391
https://ctftime.org/team/319388
https://ctftime.org/team/319373
https://ctftime.org/team/319372
https://ctftime.org/team/319371
https://ctftime.org/team/319365
https://ctftime.org/team/319339
https://ctftime.org/team/319337
https://ctftime.org/team/319335
https://ctftime.org/team/319331
https://ctftime.org/team/319299
https://ctftime.org/team/319296
https://ctftime.org/team/319294
https://ctftime.org/team/319289
https://ctftime.org/team/319271
https://ctftime.org/team/319266
https://ctftime.org/team/319259
https://ctftime.org/team/319255
https://ctftime.org/team/319242
https://ctftime.org/team/319239
https://ctftime.org/team/319237
https://ctftime.org/team/319229
https://ctftime.org/team/319227
https://ctftime.org/team/319225
https://ctftime.org/team/319222
https://ctftime.org/team/319207
https://ctftime.org/team/319204
https://ctftime.org/team/319202
https://ctftime.org/team/319201
https://ctftime.org/team/319194
https://ctftime.org/team/319192
https://ctftime.org/team/319188
https://ctftime.org/team/319181
https://github.com/pokehtv/Assistir-Deadpool-Wolverine-2024-Filme-Completo-Online-Dublado-em-Portugu-se
https://github.com/palaktv/-ASSistiR-Deadpool-Wolverine-2024-Filme-Completo-Online-Dublado-em-Portugu-se
https://github.com/ranstv/ASSISTIR-Deadpool-Wolverine-2024-Filme-Completo-portugues-gratis-
https://github.com/moviexxx/Assistir-Deadpool-Wolverine-2024-filme-completo-Dublado-online-legendado-pfgu
https://github.com/s4m5ung/-1080p-ASSistiR-Deadpool-Wolverine-2024-Dublado-Online-HD-Gr-tis
https://github.com/tvrosak/-ASSistiR-Divertida-Mente-2-2024-Filme-Completo-Online-Dublado-em-Portugu-se
https://github.com/tvbureng/ASSISTIR-Divertida-Mente-2-2024-Filme-Completo-portugues-gratis-
https://github.com/tvamazon/Assistir-Divertida-Mente-2-2024-filme-completo-Dublado-online-legendado-pfgu
https://github.com/pokehtv/Assistir-Gru—-O-Maldisposto-4-2024-Filme-Completo-Online-Dublado-em-Portugu-se
https://github.com/palaktv/-ASSistiR-Gru-O-Maldisposto-4-2024-Filme-Completo-Online-Dublado-em-Portugu-se
https://github.com/ranstv/ASSISTIR-Gru-O-Maldisposto-4-2024-Filme-Completo-portugues-gratis-
https://github.com/moviexxx/Assistir-Gru-O-Maldisposto-4-2024-filme-completo-Dublado-online-legendado-pfgu
https://github.com/s4m5ung/-1080p-ASSistiR-Gru-O-Maldisposto-4-2024-Dublado-Online-HD-Gr-tis
https://github.com/tvloklok/Assistir-Gru—-O-Maldisposto-4-2024-Filme-Completo-Dublado-Online-Gr-tis-PT
https://github.com/tvrosak/-Assistir-Gru—-O-Maldisposto-4-Filme-Completo-Dublado-hd-720p-em-Portugues-pt-dublado.online-
https://github.com/tvbureng/Assistir-HD-Gru—-O-Maldisposto-4-2024-Filme-Completo-Portugu-se-Dublado
https://github.com/tvamazon/Assistir—-4k-HD-Gru—-O-Maldisposto-4-O-Filme-Online-Dublado-sub-em-portugues
https://pastelink.net/jim46w04
https://hackmd.io/eEdvEaR9Qj67vky-Z2GO5Q
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=67611567&obs=&emal=&st=1&thread_id=
https://glot.io/snippets/gyrtdny0pv
https://dev.bukkit.org/paste/2e0970d9
https://jsfiddle.net/mtvg9pcj/
https://wow.curseforge.com/paste/042229b1
https://www.wowace.com/paste/d013c5ed
https://paste2.org/gN77s0EU
https://telegra.ph/sdsadf-08-07
https://pastebin.com/ZRSu0B7K
https://paiza.io/projects/OVSPbEXdDr0wEZmdRlwSSw?language=php
https://hybrid-analysis.com/sample/d66ce962461a13599bb1ef233350bec8c90451870dbf05a5b9d0c8a42133ec41
https://glot.io/snippets/gyrtfdee3y
https://pastebin.freeswitch.org/view/da9cd888
https://www.pastery.net/mkjbag/
https://www.aicrowd.com/showcase/divertida-mente-2-2024-filme-completo-dublado-legendado
https://www.aicrowd.com/showcase/assistir-divertida-mente-2-2024-filme-completo-dublado
https://www.aicrowd.com/showcase/assistir-divertida-mente-2-filme-2024-completo-dublado-em
https://www.aicrowd.com/showcase/assistir-divertida-mente-2-filme-2024-completo-dublado-em-9fb01e86-0b1f-4fbd-9f08-263e9174f55b
https://www.aicrowd.com/showcase/assistir-divertida-mente-2-2024-filme-completo
https://github.com/Aftershine/-123Movies-.WATCH.-.-Raayan-.FulL-ovie.-Free-Online-on-English
https://github.com/Aftershine/-123Movies-.WATCH.-.-Ulajh-.FulL-ovie.-Free-Online-on-English
https://github.com/enemeymissing/-123Movies-WATCH.-Ulajh-2024-Full-ovie-Online-On-STreamings
https://github.com/enemeymissing/WATCH-Ulajh-2024-FULL-OVIE-FREE-ONLINE-ON-STREAMINGS-1280PHD
https://github.com/enemeymissing/WATCH-Ulajh-Full-ovie-2024-MP4-720p-1080p-HD-4K-English
https://github.com/enemeymissing/Watch-Ulajh-2024-Full-ovie-Online-For-Free-At-Home
https://github.com/skycaner/-Watch-Ulajh-FullMovie-2024-nline-Free-Streaming-At-Home-123Movie
https://github.com/skycaner/Watch—-Ulajh-FullMovie-2024-nline-Free-Streaming-At-Home-123Movie
https://github.com/skycaner/Watch-Ulajh-FullMovie-2024-nline-Free-Streaming-At-Home-123Movie
https://github.com/skycaner/Watch-Ulajh-FullMovie-2024-Online-Free-Streaming-At-Home-123-ovie
https://ultrafighteronline.com/topic/1304/bxxbcxbcbxcxbc
https://forum.freeflarum.com/d/104863-xnnccnnc
https://community.tableau.com/s/question/0D58b0000CZMkKhCQL/dfgdggdg
https://forum.instube.com/d/116415-hfhfdfhdfhh
https://tic-tac.teleco.uvigo.es/members/bbbcxbcxbc
https://wandering.flarum.cloud/d/90365-hdhfhfhfh
https://forum.freedom-for-icinga.com/topic/913/zxvzxvxv
https://forum.realdigital.org/d/44170-zzxbbb
https://community.goldencorral.com/members/kihajf
https://www.forexagone.com/forum/questions-debutants/hfdhhffhfhdfh-132973#231034