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://wulansagita090.outgrow.us/wulansagita090-14
https://wulansagita090.outgrow.us/wulansagita090-17
https://higorces.outgrow.us/higorces-2
https://higorces.outgrow.us/higorces-5
https://higorces.outgrow.us/higorces-8
https://higorces.outgrow.us/higorces-11
https://higorces.outgrow.us/higorces-14
https://higorces.outgrow.us/higorces-17
https://venomzh.outgrow.us/venomzh-2
https://venomzh.outgrow.us/venomzh-5
https://venomzh.outgrow.us/venomzh-8
https://venomzh.outgrow.us/venomzh-11
https://venomzh.outgrow.us/venomzh-14
https://venomzh.outgrow.us/venomzh-17
https://weekendtaipei.outgrow.us/weekendtaipei-2
https://weekendtaipei.outgrow.us/weekendtaipei-5
https://weekendtaipei.outgrow.us/weekendtaipei-8
https://weekendtaipei.outgrow.us/weekendtaipei-11
https://weekendtaipei.outgrow.us/weekendtaipei-14
https://weekendtaipei.outgrow.us/weekendtaipei-17
https://open.spotify.com/show/4Oc8T9uRCd7LoHIpR63d4X
https://open.spotify.com/episode/2yn07zE6L6hutCT4MqB8zz
https://open.spotify.com/episode/7gN63uvHaRZdxCL1fqdLsv
https://open.spotify.com/episode/2ihXrp0WSSqJIpn6ciHqIu
https://open.spotify.com/show/1DGSVcqovl89uzAe4cOqIg
https://open.spotify.com/episode/1wRyowKr433DERVyep5Ui8
https://open.spotify.com/episode/1NbtHYGupvb6REcNsF7jnw
https://open.spotify.com/episode/5LWXD5cAp6jen280b0XzZu
https://open.spotify.com/episode/6ZX0uypy9HXOIVBOXnY3Ev
https://open.spotify.com/show/2wyl1l3tzkAgCyPJPoAuY6
https://open.spotify.com/episode/64VXDuNdPmmfk9SzHwN75h
https://open.spotify.com/episode/48uUtAZGsTt5YjaazMe842
https://open.spotify.com/episode/6CbRVyyq0gQ6qgpBn6IcQe
https://open.spotify.com/episode/3cF4xG9J8Pq5y6vM3IH5W6
https://open.spotify.com/show/6a7IQUEG1ZnZxdkyQvuffs
https://open.spotify.com/episode/0R89zoqbj3wGP4TAnaYbtt
https://open.spotify.com/episode/3Na9nWEbGTPGa3gEDnc4YZ
https://open.spotify.com/episode/5jZfMDDbBcFSV20dbby2hr
https://rextester.com/NZW76383
https://taplink.cc/dharmaveer2202
https://help.annke.com/hc/en-us/community/posts/38287462347545-PELISFLIX-Ver-Beetlejuice-2-Pel%C3%ADcula-en-Espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38287505068825—PEL%C3%8DSPLUS-VER-Beetlejuice-2-2024-ONLINE-EN-ESPA%C3%91OL-Y-LATINO-CUEVANA-3
https://help.annke.com/hc/en-us/community/posts/38287500338713-VER-Beetlejuice-2-Espa%C3%B1ol-y-Latino-HD-Pelicula-Completa-2024
https://help.annke.com/hc/en-us/community/posts/38287555033625—CUEVANA-3-VER-Beetlejuice-2-2024-PEL%C3%8DCULA-COMPLETA-EN-ESPA%C3%91OL
https://help.annke.com/hc/en-us/community/posts/38287687614617—CUEVANA-3-VER-Beetlejuice-2-Pel%C3%ADcula-Completa-Online-en-Espa%C3%B1ol-y-Latino
https://help.annke.com/hc/en-us/community/posts/38287706459673-PELISFLIX-VER-Beetlejuice-2-PEL%C3%8DCULA-COMPLETA-ONLINE-en-Espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38287695781145—CUEVANA-Ver-Beetlejuice-2-2024-Completa-Espa%C3%B1ol-Latino
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https://help.annke.com/hc/en-us/community/posts/38287733376537-CUEVANA-3-VER-Beetlejuice-2-PEL%C3%8DCULA-ONLINE-COMPLETA-Espa%C3%B1ol-Latino
https://help.annke.com/hc/en-us/community/posts/38287775270809—PelisPlus-VER-Beetlejuice-2-2024-PEL%C3%8DCULA-COMPLETA-ONLINE-en-Espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38288063902105—%F0%9D%90%82%F0%9D%90%94%F0%9D%90%84%F0%9D%90%95%F0%9D%90%80%F0%9D%90%8D%F0%9D%90%803-VER-Beetlejuice-2-2024-ONLINE-EN-ESPA%C3%91OL-Y-LATINO
https://help.annke.com/hc/en-us/community/posts/38288106038681—CUEVANA-3-VER-Beetlejuice-2-2024-PEL%C3%8DCULA-COMPLETA-EN-ESPA%C3%91OL-Y-LATINO
https://help.annke.com/hc/en-us/community/posts/38288122794649-PELISFLIX-Ver-Beetlejuice-2-Pel%C3%ADcula-Completa-en-HD-en-espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38288164939929—PELISPLUS-Ver-Beetlejuice-2-2024-Online-en-Espa%C3%B1ol-y-Latino-Gratis
https://help.annke.com/hc/en-us/community/posts/38288167536793—PEL%C3%8DSPLUS-VER-Beetlejuice-2-2024-PEL%C3%8DCULA-COMPLETA-ONLINE-EN-ESPA%C3%91OL-Y-LATINO
https://help.annke.com/hc/en-us/community/posts/38288232801433-Cuevana-3-Ver-Beetlejuice-2-Pel%C3%ADcula-Completa-en-Espa%C3%B1ol-Y-Latino
https://help.annke.com/hc/en-us/community/posts/38288172051609-Pelisplus-VER-Beetlejuice-2-2024-Pel%C3%ADcula-Completa-en-Espa%C3%B1ol-y-Latino
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https://help.annke.com/hc/en-us/community/posts/38288219535769—PELISPLUS-VER-Beetlejuice-2-2024-Pel%C3%ADcula-Online-Gratis-en-Espa%C3%B1ol-y-Latino
https://help.annke.com/hc/en-us/community/posts/38288244273177-Cuevana-3-Ver-Beetlejuice-2-2024-Pel%C3%ADcula-Completa
https://help.annke.com/hc/en-us/community/posts/38288814610585-PELISFLIX-Ver-La-sustancia-Pel%C3%ADcula-en-Espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38288808030489—PEL%C3%8DSPLUS-VER-La-sustancia-2024-ONLINE-EN-ESPA%C3%91OL-Y-LATINO-CUEVANA-3
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https://help.annke.com/hc/en-us/community/posts/38288857444889-VER-La-sustancia-Espa%C3%B1ol-y-Latino-HD-Pelicula-Completa-2024
https://help.annke.com/hc/en-us/community/posts/38288852702873-PELISFLIX-VER-La-sustancia-PEL%C3%8DCULA-COMPLETA-ONLINE-en-Espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38288929224857—CUEVANA-Ver-La-sustancia-2024-Completa-Espa%C3%B1ol-Latino
https://help.annke.com/hc/en-us/community/posts/38289024486297-PELISFLIX-VER-La-sustancia-PEL%C3%8DCULA-COMPLETA-ONLINE-en-Espa%C3%B1ol-y-Latino
https://help.annke.com/hc/en-us/community/posts/38289058964633-CUEVANA-3-VER-La-sustancia-PEL%C3%8DCULA-ONLINE-COMPLETA-Espa%C3%B1ol-Latino
https://help.annke.com/hc/en-us/community/posts/38289159328665—PelisPlus-VER-La-sustancia-PEL%C3%8DCULA-COMPLETA-Espa%C3%B1ol-y-Latino
https://help.annke.com/hc/en-us/community/posts/38289176735641—CUEVANA-3-VER-La-sustancia-2024-Pelicula-Completa-HD-Online-en-Spanish-Version
https://help.annke.com/hc/en-us/community/posts/38289342869401—%F0%9D%90%82%F0%9D%90%94%F0%9D%90%84%F0%9D%90%95%F0%9D%90%80%F0%9D%90%8D%F0%9D%90%803-VER-La-sustancia-2024-ONLINE-EN-ESPA%C3%91OL-Y-LATINO
https://help.annke.com/hc/en-us/community/posts/38289379307673—CUEVANA-3-VER-La-sustancia-2024-PEL%C3%8DCULA-COMPLETA-EN-ESPA%C3%91OL-Y-LATINO
https://help.annke.com/hc/en-us/community/posts/38289353017113-PELISFLIX-Ver-La-sustancia-Pel%C3%ADcula-Completa-en-HD-en-espa%C3%B1ol
https://help.annke.com/hc/en-us/community/posts/38289425388313—PELISPLUS-Ver-La-sustancia-2024-Online-en-Espa%C3%B1ol-y-Latino-Gratis
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https://help.annke.com/hc/en-us/community/posts/38289546107417-Pelisplus-VER-La-sustancia-2024-Pel%C3%ADcula-Completa-en-Espa%C3%B1ol-y-Latino
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https://help.annke.com/hc/en-us/community/posts/38289602951065—PELISPLUS-VER-La-sustancia-2024-Pel%C3%ADcula-Online-Gratis-en-Espa%C3%B1ol-y-Latino
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