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://knowt.com/note/4fdfda70-4ee1-4957-b147-3ec23d13d806/VIDER—Vaiana-2-2024-Cay-Film-on
https://knowt.com/note/a0bf15c8-4851-479d-b4b2-145802203f43/Ogldaj-Vaiana-2-Cay-film-2024-za-da
https://knowt.com/note/45b0a9e6-0e9c-4431-81b8-ea1e5bc797b6/Ogldaj-Vaiana-2-2024-Cay-film-po
https://knowt.com/note/a09656e2-9a45-4942-9f57-430861a44cb7/Ogldaj-4K-Vaiana-2-2024-Film-lektor
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https://knowt.com/note/6d2040f5-3772-497d-b863-5f886e02c5ea/VIDER—Sztuka-piknego-ycia-2024
https://knowt.com/note/ae28c4c7-2889-4c14-a1d3-608c4f6ab40c/Ogldaj-Sztuka-piknego-ycia-Cay-film
https://knowt.com/note/36bd4a34-ec00-45d5-aa6b-b8de6c366247/Ogldaj-Sztuka-piknego-ycia-2024
https://knowt.com/note/137b420b-2414-48c1-9def-61894a6789a4/Ogldaj-4K-Sztuka-piknego-ycia-2024
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https://knowt.com/note/ce6376ba-b5d3-4e4d-be57-fe749015b639/VIDER—Listy-do-M-Poegnania-i-pow
https://knowt.com/note/3a076481-f3c4-41ab-ba41-954d34466d48/Ogldaj-Listy-do-M-Poegnania-i-powrot
https://knowt.com/note/b8028178-08f3-4ed1-a5fb-9cfb0dc7ea5f/Ogldaj-Listy-do-M-Poegnania-i-pow
https://knowt.com/note/a838d545-6b3e-4751-9287-86820e0b76fd/Ogldaj-4K-Listy-do-M-Poegnania-i-po
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https://knowt.com/note/85f42893-e182-425a-9f52-0c2412e7e3f6/Ogldaj-Solo-Leveling-ReAwakening-Cay
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https://knowt.com/note/36a26160-825d-4bd5-9e67-d6be3d130b13/Ogldaj-4K-Solo-Leveling-ReAwakening-
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https://knowt.com/note/39e6a7ba-11b4-48b9-846e-00dfe3f830f9/Ogldaj-4K-Milczenie-Julie-2024-Film
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https://knowt.com/note/70814370-7c3e-4a08-8885-bf328e9f2191/Ogldaj-4K-Putin-2024-Film-lektor-pl
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https://knowt.com/note/a4c38642-6cb9-40c6-aaed-b7f067a0cc7c/Ogldaj-Delfinek-i-ja-2024-Cay-fi
https://knowt.com/note/6dedfad8-69e1-4b71-8b30-2aedbedd3b35/Ogldaj-4K-Delfinek-i-ja-2024-Film-l
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https://knowt.com/note/67b6e4d6-fd2b-4d7f-bba8-6c6c9d91a578/Better-Man—Streaming-VF-FR
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https://wokwi.com/projects/419677806543903745
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https://etextpad.com/embed/fuhx0oxpnn
https://pastelink.net/quxiyl9x
http://ofbiz.116.s1.nabble.com/tgetrdfv-td4820669.html
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https://p.ip.fi/-Eky
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https://telegra.ph/drtertrd-01-10
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https://www.tadalive.com/forum/thread/60334/fdhtdxv/
https://matters.town/a/2mpar6oqy61x
https://hackmd.io/@WQDqRvqtQtKRFaQBrdEwGQ/H1Zol8CLyl
https://cinefr.hashnode.dev/drertyrdf