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://cubecobra.com/cube/overview/dc338cda-f54e-401f-b4e2-e2b15fef2a7c
https://cubecobra.com/cube/overview/e09f6834-2cbd-4515-9899-11bccda9aa32
https://cubecobra.com/cube/overview/12ca59a8-d044-4c44-bc0e-712c99996f6f
https://cubecobra.com/cube/overview/bcef49af-2d2d-43b3-8d58-38fefa2398ba
https://cubecobra.com/cube/overview/89670aa0-d6ab-4b20-a190-44aef7b1e41e
https://cubecobra.com/cube/overview/484013f7-514e-44f5-bbe6-b04b5154d7db
https://cubecobra.com/cube/overview/2ccb8dda-93b8-4bd7-bfa2-e800b0d80878
https://cubecobra.com/cube/overview/27f3eae4-c038-40b0-9b5c-1578e4eef101
https://cubecobra.com/cube/overview/f65ee540-3985-4a1a-9547-bf57b3078493
https://cubecobra.com/cube/overview/64fc1bd8-33f5-4bcd-888c-6d0726d62d70
https://cubecobra.com/cube/overview/ab2bd272-b7c1-4b44-a51b-08e96e478971
https://cubecobra.com/cube/overview/1445617f-6aad-4a09-b47d-be9b46f2a93d
https://cubecobra.com/cube/overview/934ddbaa-57bb-4e97-9adb-4f2eb8c4debc
https://cubecobra.com/cube/overview/ee037ecc-3a3c-4276-a5d6-d266127cdde2
https://cubecobra.com/cube/overview/3c0e5362-ff53-4fde-af49-00c6163308b9
https://cubecobra.com/cube/overview/1c539c40-e0a8-452d-94cb-0e3cfd108856
https://cubecobra.com/cube/overview/743a020c-7743-4f9d-a664-ef45caa939b6
https://cubecobra.com/cube/overview/a68d6575-5308-421e-9b1c-d003ec36293a
https://cubecobra.com/cube/overview/c2501654-3527-4e88-a0f4-31960f86c2b4
https://cubecobra.com/cube/overview/00ebcc13-271b-4b7d-abb5-508a3c6196a6
https://cubecobra.com/cube/overview/ae8feea1-a07c-4678-89dd-c7c1ac8d4da1
https://cubecobra.com/cube/overview/86e307f0-5201-4be1-95c5-ac0d6a330de4
https://cubecobra.com/cube/overview/60f8101d-b4d2-419c-a846-88bd33adc824
https://cubecobra.com/cube/overview/94850858-1a3b-450b-8920-0b138cfbd927
https://cubecobra.com/cube/overview/67f2e574-2da6-435f-a548-f54bb77666ba
https://cubecobra.com/cube/overview/fd4f5aca-6fa6-4edf-bdd0-c7c81ed902df
https://cubecobra.com/cube/overview/f40ac483-b297-4639-a71c-409b53b820ba
https://cubecobra.com/cube/overview/dc2fa696-e62b-4ecc-be15-cf03b83e90dd
https://cubecobra.com/cube/overview/f82ae18f-4d46-4a4e-b09e-8fc5b719ac69
https://cubecobra.com/cube/overview/530ffcfe-8cff-4648-bb72-9f0ee601384a
https://cubecobra.com/cube/overview/74c992ba-8a13-4326-aad5-efaf67e25809
https://cubecobra.com/cube/overview/97c17ac9-32e3-463f-86d1-950622346e2d
https://cubecobra.com/cube/overview/8995fff4-a8c4-463d-b609-2fcda5b351f4
https://cubecobra.com/cube/overview/7e5cefc7-7045-4231-88a2-3ff39ab21053