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://zealy.io/cw/srna5/questboard/4969f5b4-d293-4367-954c-37be3647ebd9/a3b633b6-a9e9-48ef-ad4f-b4d9d16a19de
https://zealy.io/cw/srna5/questboard/4969f5b4-d293-4367-954c-37be3647ebd9/85453119-d8d7-456c-a489-84fce16f4764
https://zealy.io/cw/srna5/questboard/4969f5b4-d293-4367-954c-37be3647ebd9/85453119-d8d7-456c-a489-84fce16f4764
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/88a9e048-7773-4969-b5db-af3bdcb0a009
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/eff560cd-ebeb-43c7-bf1c-726c098b064d
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/3fac5df4-bc96-42f9-add1-c2b4bf471f25
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/b55ebabc-1a55-4508-8507-95026005122f
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/536ccc63-c8d6-4b27-8eb0-a1b7d92c2dc0
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/2f3cc33c-0203-4d04-aa73-3d6e293c2f3d
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/e205effe-f135-4ad9-819a-0926329ef496
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/2edc5e93-c1af-47a2-9f6a-fba139607c85
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/2ab7ac42-0ae3-4854-9640-fcbf34dc5205
https://zealy.io/cw/vmhwtu/questboard/a9aca784-d23f-441a-81e9-f923563dfb99/9eaeee6d-78b8-4b3b-a8d2-b2f693b5b5d9
https://github.com/Ogladaj-Mufasa-Krol-Lew-Caly-film
https://github.com/U-Pana-Boga-w-Krolowym-Moscie-Caly-Film
https://github.com/Sonic-3-Szybki-jak-blyskawica-Caly-Film
https://github.com/Kleks-i-wynalazek-Filipa-Golarza-CDA
https://github.com/Ogladaj-Wolf-Man-Caly-Film-za-darmo
https://github.com/Ogladaj-Dziewczyna-z-igla-Caly-Film
https://github.com/Ogladaj-Dalej-jazda-Caly-Film-za-darmo
https://github.com/A-Complete-Unknown-Caly-Film-CDA
https://cubecobra.com/cube/overview/0f2e3760-f769-4baa-94e4-f1c75b55570b
https://tinhte.vn/profile/1080p-hd-20254k-chinese.3284508/?__cf_chl_rt_tk=ijTG.B9fPKKllIPwF9pY_uSo.PPcdZwIc7RxCh4S4MM-1737117905-1.0.1.1-U930M94aguBZ470v_2WQf7uhdu_RqZAL5dpNiUcuQac
https://tinhte.vn/profile/hk-2025.3284526/
https://tinhte.vn/profile/3284533/
https://tinhte.vn/profile/3284557/
https://cubecobra.com/cube/overview/ad761209-706c-4900-9280-2f7274c224c3
https://cubecobra.com/cube/overview/f7c6af77-153f-4c60-a85b-afd435aa8ac6
https://cubecobra.com/cube/overview/48955eca-bcb1-490c-a810-156615c3e9da
https://cubecobra.com/cube/overview/4c986e23-8a95-4290-8795-3ee24654164f
https://cubecobra.com/cube/overview/fdeb2a3e-330e-4511-b252-a823b2da3338
https://cubecobra.com/cube/overview/f3847470-770e-49d4-a42d-7960b4ed88f0
https://cubecobra.com/cube/overview/98f092e0-1ae8-43f8-b336-4302a98e9c8b
https://cubecobra.com/cube/overview/Putin-Caly-Film-za-Darmo-1
https://cubecobra.com/cube/overview/933ef885-8f6d-4d23-a4c7-4f580d313478
https://cubecobra.com/cube/overview/615b5734-5a0d-47e7-9ce1-231591d9cfb5
https://cubecobra.com/cube/overview/d776a13e-6172-4382-baec-756e2b27b0cd
https://cubecobra.com/cube/overview/fd66adec-a492-4168-8dc0-75e18cb40d2d
https://cubecobra.com/cube/overview/4709b6f6-7919-4900-83d4-b58ba327e1f8
https://cubecobra.com/cube/overview/4b4734a1-985d-49ca-b972-713954e7053d
https://cubecobra.com/cube/overview/47ba2527-ffd7-4431-892f-22f3f7c68498
https://cubecobra.com/cube/overview/4709b6f6-7919-4900-83d4-b58ba327e1f8
https://cubecobra.com/cube/overview/47ba2527-ffd7-4431-892f-22f3f7c68498
https://cubecobra.com/cube/overview/6ed0a98c-731d-496f-baa0-3d52aa359cf1
https://cubecobra.com/cube/overview/5d5b3d84-68c9-43bb-8db2-c85e3ecf5308
https://cubecobra.com/cube/overview/44253e2a-645d-4e96-b919-8d99ca156b1f
https://cubecobra.com/cube/overview/e2969de2-6031-433c-b732-6d94e10bb88a
https://cubecobra.com/cube/overview/30625f23-43ee-48f3-bb97-5ae3540654ce
https://cubecobra.com/cube/overview/a9a83918-7fa2-48cc-9850-1874a4be67a8
https://cubecobra.com/cube/overview/3f3f1fab-4594-46f3-985f-2956b83c43ba
https://cubecobra.com/cube/overview/ac7c00ad-8409-42fe-95b8-d450b2cc16ee
https://cubecobra.com/cube/overview/23424fd7-17d7-4eb3-ba20-be71e3fab8e9
https://cubecobra.com/cube/overview/78b7f39e-f7f5-4b7e-9c97-a702aeabb068