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://sway.office.com/5Jc546kGe3a9ETEi
https://communityin.oppo.com/thread/1278776432419405824
https://lookerstudio.google.com/u/0/reporting/c3ba8f2b-96ea-44a5-92d7-62ca64f05687/page/5HeGD
https://lookerstudio.google.com/u/0/reporting/4c99f7c4-7d9d-4cbe-8efe-12bcff56fef4/page/5HeGD
https://lookerstudio.google.com/reporting/a1c8f4b7-88c6-4482-9594-d2189c3a3b30/page/5HeGD?s=gyaIwugRnpo
https://qr.ae/prZMGK
https://lexcliq.com/watch-demon-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-2023-fullmovie-online-streaming-download-free-at-home/
https://lexcliq.com/watch-creed-iii-2023-fullmovie-online-live-streaming-download-free-at-home/
https://lexcliq.com/watch-creed-iii-2023-full-movie-online-live-streaming-download-free-at-anywhere/
https://lexcliq.com/you-can-watch-now-demon-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-full-movie-online-live-streaming-at-any-where/
https://vocal.media/photography/watch-denom-slayer-kimetsu-no-yaiba-to-the-swordsmith-village-2023-full-movie-online-free-at-anywhere
https://m.ok.ru/dk?st.cmd=userMediaStatusComments&st.edit=off&st.rpl=off&st.topicId=156186812079023&prevCmd=userProfile&tkn=6467&cl.id=1677848024457&clickLog=%5B%7B%22target%22%3A%22text%22%7D%2C%7B%22target%22%3A%22content%22%7D%2C%7B%22topicId%22%3A%22156186812079023%22%2C%22groupId%22%3A%22null%22%2C%22target%22%3A%22topicCard%22%7D%2C%7B%22feedPage%22%3A%221%22%2C%22topicId%22%3A%22156186812079023%22%2C%22feedPosition%22%3A%220%22%2C%22feedFeatures%22%3A%220701ae01030201ffffff0000ffff000000000000000104008000%22%2C%22feedId%22%3A%22feedId030100000089c5ce53af0000d07c6f7bd9af%22%7D%2C%7B%22feedLocation%22%3A%22self%22%2C%22feedFilterId%22%3A%220%22%2C%22offerLocation%22%3A%22FEED%22%7D%5D
https://paste.ee/p/7Z1m6
https://paste2.org/70W0xvpy
https://paste.rs/ZO2
http://pastie.org/p/3F1S3ftYVjDXl8nVS2gcTw
https://pasteio.com/xmTh0dfq4Zvv
https://paste.thezomg.com/164337/86235016/
https://www.pastery.net/umtepu/
https://pastelink.net/p6cfoqtt
https://eyeart.com.au/blogs/eye-art-studio-the-blog/how-much-does-eyebrow-microblading-tattoo-cost-in-melbourne?comment=130549776540#comments
https://kellyofthewild.com/blogs/news/sea-garden?comment=128108822614#comments
https://www.ellenshop.com/blogs/news/90047174-ellen-shop-mall-commercial?comment=129685848238#comments
https://www.lomarfarms.com/blogs/news/people?comment=134092718385#comments
https://hello-maypole.myshopify.com/blogs/news/a-wish-list-for-me-a-gift-guide-for-you?comment=133672370490#comments
https://www.nikkiwilliams.com/blogs/news/this-bag-trend-wont-ever-really-be-out?comment=133812781355#comments
https://www.skylakeranch.com/blogs/recipe-blog/just-beet-it-beet-it-beet-it?comment=133744656671#comments
https://www.puravidabracelets.com/blogs/the-pv-scoop/galentines-movie-night-idea?comment=128109969494#comments
https://tex.com.tw/blogs/manufacture/about-jis-layout-design?comment=130614558875#comments
https://www.lomarfarms.com/blogs/news/people?comment=134093603121#comments
https://www.chudabeef.com/blogs/blog-1/41310209-new-bags-are-in?comment=130551873692#comments
https://fiercegearocr.com/blogs/solid-info/lacking-motivation-to-work-out-youre-focusing-on-the-wrong-thing-part-2?comment=135640514647#comments
https://rentry.co/wdr5s
https://soundcloud.com/kaylee-robinson-927509642
https://www.imdb.com/list/ls542331269
https://www.imdb.com/list/ls542331433
https://www.imdb.com/list/ls542331856
https://www.imdb.com/list/ls542333050
https://github.com/WEureuu/Gadunggg/discussions/1
https://github.com/KudaJingKraaKK/BaliDegg/discussions/1
https://github.com/MarKassTV/HoroorrrViiett/discussions/1
https://github.com/KingStyller/MovpPoPulLarr/discussions/1
https://github.com/KingStyller/MovpPoPulLarr/discussions/2
https://github.com/Gulunggg/Tikarrr222/discussions/1
https://github.com/Gulunggg/Tikarrr222/discussions/2
https://www.facebook.com/Bureau749.Hd.Tw2024
https://open.spotify.com/show/3MVHeXPK5uOr4tdZQgBzB4
https://open.spotify.com/episode/2p2PxNdH1jtho9aWOqb4to
https://open.spotify.com/episode/1J8P2Owukrwly5nan2NB3I
https://open.spotify.com/episode/0hWb0MHlusb3OfSFbzwK3I
https://open.spotify.com/show/1hfOvOO54Rf1LR1kSQxY69
https://open.spotify.com/episode/0GcU3Bi6w4TokhdUDEQOWU
https://open.spotify.com/episode/7BWZykX0NhljSt7nGiT0rP
https://open.spotify.com/episode/6KHZXdVoyLKmFjVRXq68ez
https://open.spotify.com/show/508p6qrL4Y1nBzSaShrFX0
https://open.spotify.com/episode/1w3gThEmr4SMh1s5Sl9mC5
https://open.spotify.com/episode/5jOUBhaa8PzNvMpG1wp19Y
https://open.spotify.com/show/37P3kTp8JoOGwXJFnHHrDH
https://open.spotify.com/episode/0lLxS7iOWKOpdVxuXkZnfa
https://open.spotify.com/episode/4RmqKnkyMVSpCrkSWn2lK0
https://open.spotify.com/episode/1CPKDzYArPOA92AF5gu3Qa
https://open.spotify.com/show/3WP9iYRjwtUY7oVB5bydBF
https://open.spotify.com/episode/3jtohHTBKALXm7qNV4rSYy
https://open.spotify.com/episode/0W2KdMjZrnzGzQyBSKvjK6
https://open.spotify.com/episode/6Heh5jOnXv6rBQcZMI08WP
https://open.spotify.com/show/1Pd9QpPK5AJ3CvLlRJXqiV
https://open.spotify.com/episode/4W21dNezeROMBTs5p5JTaU
https://open.spotify.com/episode/7rm7IpkS6kgxssZhZWAhYs
https://open.spotify.com/episode/1XhBbTJjyloBmwuwGqkMmj
https://open.spotify.com/show/0Buim1eEBr7sZRyedmXTG4
https://open.spotify.com/episode/4fhlG2zrddgjhfCdSzaNFf
https://open.spotify.com/episode/6nQ74JKxV5FJ8ZbvAgdT4v
https://open.spotify.com/episode/1TlL39eZOXVntAQWPkZ31x
https://open.spotify.com/episode/0ukMqWvLmFeQl03d4WZVj5
https://open.spotify.com/episode/1ncQOMO0p4Sk57Pdjec3R5
https://open.spotify.com/show/6hdHOTD3bd3sfykMV5MESW
https://open.spotify.com/episode/4NsAFGNB9EG804VSEpm9gB
https://open.spotify.com/episode/32UhrahoowMkd1DnVNCTvl
https://open.spotify.com/episode/35FrWJgyEhW1LXeVYsXQAs
https://open.spotify.com/episode/5uajQIQpx23sVvHbs3MInY
https://open.spotify.com/episode/5pYtQflNVEw0acJHQTr7Ml
https://restor.eco/id/organizations/74350797-080f-469b-9ddc-132e415e2386/?lat=26&lng=14.23&zoom=3
https://restor.eco/id/collections/240f01cf-ebef-439d-b549-96effe4bfe81/?lat=26&lng=14.23&zoom=3
https://restor.eco/es/organizations/92ad69dd-4ad8-4d52-b84e-4f835f9963fd/?lat=26&lng=14.23&zoom=3
https://restor.eco/es/collections/f02b6a96-df76-48ec-97e4-769ee396bbd0/?lat=26&lng=14.23&zoom=3
https://restor.eco/es/organizations/55586383-7be0-4be4-a357-edfe3250c860/?lat=26&lng=14.23&zoom=3
https://restor.eco/es/collections/9da4683a-c23a-46af-81bc-3c8eff10a775/?lat=26&lng=14.23&zoom=3
https://www.eventbee.com/v/jokerfolieadeux/boxoffice/
https://www.eventbee.com/v/saphiradela103/boxoffice/
https://www.eventbee.com/v/indahlestar05i/boxoffice/
https://www.eventbee.com/v/robotsalvaje2024/boxoffice/
https://www.eventbee.com/v/venom2024/boxoffice/
https://www.eventbee.com/v/romperelcirculo2024/boxoffice/
https://www.eventbee.com/v/bitelchusbitelchus/boxoffice/
https://www.eventbee.com/v/verdeadpool2024/boxoffice/
https://www.eventbee.com/v/transformers2024/boxoffice/
https://www.eventbee.com/v/deadpoolwolverinept/boxoffice/
https://www.eventbee.com/v/eassim2024/boxoffice/
https://topmate.io/debi_mazari/1231746
https://topmate.io/debi_mazari/1231761
https://topmate.io/debi_mazari/1231765
https://topmate.io/debi_mazari/1231746
https://topmate.io/debi_mazari/1231805
https://topmate.io/debi_mazari/1231814
https://topmate.io/rena_nuraeni/1231939
https://topmate.io/rena_nuraeni/1231943
https://topmate.io/rena_nuraeni/1231945
https://topmate.io/rena_nuraeni/1231952
https://topmate.io/rena_nuraeni/1231963
https://topmate.io/rena_nuraeni/1231976
https://www.strava.com/clubs/1304009/posts/32542018
https://www.strava.com/clubs/1304009/posts/32542053
https://www.strava.com/clubs/1304009/posts/32542069
https://www.strava.com/clubs/1304009/posts/32542155
https://www.strava.com/clubs/1304009/posts/32542208
https://www.strava.com/clubs/1304009/posts/32542344
https://www.strava.com/clubs/1304009/posts/32542399
https://www.strava.com/clubs/1304009/posts/32542416
https://www.strava.com/clubs/1304009/posts/32542436
https://www.strava.com/clubs/1304021/posts/32542568
https://www.strava.com/clubs/1304021/posts/32542589
https://www.strava.com/clubs/1304021/posts/32542611
https://www.strava.com/clubs/1304021/posts/32542675
https://www.strava.com/clubs/1304021/posts/32542700
https://www.strava.com/clubs/1304021/posts/32542740
https://www.strava.com/clubs/1304021/posts/32542769
https://www.strava.com/clubs/1304021/posts/32542784
https://www.strava.com/clubs/1304021/posts/32542803
https://taplink.cc/anhtraivtmitamtai2024vietsub
https://rextester.com/GDF51911
https://www.strava.com/athletes/147304016/posts/32532860
https://www.strava.com/athletes/147304016/posts/32532865
https://www.strava.com/athletes/147304016/posts/32532871
https://www.strava.com/athletes/147304016/posts/32532886
https://www.strava.com/athletes/147304088/posts/32532930
https://www.strava.com/athletes/147304088/posts/32532974
https://www.strava.com/athletes/147304088/posts/32532994
https://www.strava.com/athletes/147304088/posts/32533029
https://www.strava.com/athletes/147304088/posts/32533060
https://www.strava.com/athletes/147304088/posts/32533090
https://www.strava.com/athletes/147304088/posts/32533206
https://www.strava.com/athletes/147304088/posts/32533231
https://www.strava.com/athletes/147304088/posts/32533252
https://www.strava.com/athletes/147304088/posts/32533282
https://www.strava.com/athletes/147304088/posts/32533312
https://www.strava.com/athletes/147304189/posts/32533507
https://www.strava.com/athletes/147304189/posts/32533568
https://www.strava.com/athletes/147304189/posts/32533615
https://www.strava.com/athletes/147304189/posts/32533636
https://www.strava.com/athletes/147304189/posts/32533671
https://www.strava.com/clubs/1303618/posts/32533761
https://www.strava.com/clubs/1303618/posts/32533805
https://www.strava.com/clubs/1303618/posts/32533847
https://www.strava.com/athletes/147304189/posts/32533869
https://www.strava.com/clubs/1303618/posts/32533897
https://www.strava.com/clubs/1303929/posts/32539115
https://www.strava.com/clubs/1303929/posts/32539180
https://www.strava.com/clubs/1303929/posts/32539220
https://www.strava.com/clubs/1303929/posts/32539280
https://www.strava.com/clubs/1303929/posts/32539354
https://www.strava.com/athletes/147304224/posts/32539427
https://www.strava.com/athletes/147304224/posts/32539478
https://www.strava.com/athletes/147304224/posts/32539554
https://www.strava.com/athletes/147304224/posts/32539582
https://www.strava.com/athletes/147304224/posts/32539613
https://www.strava.com/clubs/1303570/posts/32533083
https://www.strava.com/clubs/1303570/posts/32533087
https://www.strava.com/clubs/1303570/posts/32533088
https://www.strava.com/clubs/1303570/posts/32533101
https://www.strava.com/clubs/1303570/posts/32533104
https://www.strava.com/clubs/1303573/posts/32533165
https://www.strava.com/clubs/1303573/posts/32533167
https://www.strava.com/clubs/1303573/posts/32533170
https://www.strava.com/clubs/1303573/posts/32533171
https://www.strava.com/clubs/1303573/posts/32533178
https://www.strava.com/clubs/1303573/posts/32533287
https://www.strava.com/clubs/1303573/posts/32533288
https://www.strava.com/clubs/1303573/posts/32533297
https://www.strava.com/clubs/1303573/posts/32533299
https://www.strava.com/clubs/1303573/posts/32533309
https://www.strava.com/clubs/1303573/posts/32533310
https://www.strava.com/clubs/1303587/posts/32533428
https://www.strava.com/clubs/1303587/posts/32533430
https://www.strava.com/clubs/1303587/posts/32533432
https://www.strava.com/clubs/1303587/posts/32533433
https://www.strava.com/clubs/1303587/posts/32533557
https://www.strava.com/clubs/1303587/posts/32533558
https://www.strava.com/clubs/1303587/posts/32533569
https://www.strava.com/clubs/1303587/posts/32533572
https://www.strava.com/clubs/1303611/posts/32533655
https://www.strava.com/clubs/1303611/posts/32533657
https://www.strava.com/clubs/1303611/posts/32533658
https://www.strava.com/clubs/1303611/posts/32533660
https://www.strava.com/clubs/1303614/posts/32533909
https://www.strava.com/clubs/1303614/posts/32533910
https://www.strava.com/clubs/1303614/posts/32533943
https://www.strava.com/clubs/1303614/posts/32533947
https://www.strava.com/clubs/1303614/posts/32533962
https://www.strava.com/clubs/1303614/posts/32533963
https://www.strava.com/clubs/1303635/posts/32534070
https://www.strava.com/clubs/1303635/posts/32534086
https://www.strava.com/clubs/1303635/posts/32534089
https://www.strava.com/clubs/1303635/posts/32534122
https://www.strava.com/clubs/1303635/posts/32534123
https://www.strava.com/clubs/1303635/posts/32534134
https://www.strava.com/clubs/1303635/posts/32534174
https://www.strava.com/clubs/1303667/posts/32534353
https://www.strava.com/clubs/1303667/posts/32534354
https://www.strava.com/clubs/1303667/posts/32534366
https://www.strava.com/clubs/1303667/posts/32534367
https://www.strava.com/clubs/1303670/posts/32534421
https://www.strava.com/clubs/1303670/posts/32534419
https://www.strava.com/clubs/1303670/posts/32534435
https://www.strava.com/clubs/1303670/posts/32534436
https://www.strava.com/clubs/1303670/posts/32534444
https://www.strava.com/clubs/1303670/posts/32534463
https://www.strava.com/clubs/1303670/posts/32534464
https://www.strava.com/clubs/1303670/posts/32534471
https://www.strava.com/clubs/1303670/posts/32534472
https://www.strava.com/clubs/1303670/posts/32534503
https://www.strava.com/clubs/1303681/posts/32534583
https://www.strava.com/clubs/1303681/posts/32534585
https://www.strava.com/clubs/1303681/posts/32534588
https://www.strava.com/clubs/1303681/posts/32534591
https://www.strava.com/clubs/1303687/posts/32534639