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://www.linkedin.com/pulse/fortnite-redeem-code-13500-v-bucks-september-2024-epic-games-badge
https://www.linkedin.com/pulse/free-fortnite-redeem-code-newest-lists-2024-epic-game-latest-zgyve
https://www.linkedin.com/pulse/fortnite-redeem-code-13500-v-bucks-september-2024-epic-games-feoae
https://www.linkedin.com/pulse/fortnite-v-bucks-redeem-codes-september-2024-latest-epic-games-nlaqe
https://www.linkedin.com/pulse/latest-fortnite-v-bucks-redeem-gift-card-month-2024-epic-games-uxsqe
https://www.linkedin.com/pulse/fortnite-redeem-codes-list-2024-battle-royale-epic-games-v-bucks-0orwe
https://www.linkedin.com/pulse/free-v-bucks-code-generator-13500-v-bucks-fortnite-new-epic-8fgpe
https://www.linkedin.com/pulse/free-v-bucks-generator-2024-fortnite-gift-card-codes-frtnite-news-mwa1e
https://www.linkedin.com/pulse/free-2800-v-bucks-codes-2024-fortnite-epic-games-newest-skins-kcyfe
https://www.linkedin.com/pulse/free-monopoly-go-dice-2024-need-verification-claim-now-gkw2e
https://www.linkedin.com/pulse/100-free-dice-links-monopoly-go-today-daily-2024-roblox-promo-p2xye
https://www.linkedin.com/pulse/using-how-get-free-dice-monopoly-go-cheats-roblox-promo-5sale
https://www.linkedin.com/pulse/experience-free-monopoly-go-rolls-dice-links-2024-korul-gmaing-9tqqe
https://www.linkedin.com/pulse/exploring-monopoly-go-free-dice-rolls-100-prove-method-2dt8e
https://www.linkedin.com/pulse/free-monopoly-go-dice-september-2024-get-best-rolls-sticker-ews1e
https://www.linkedin.com/pulse/best-method-monopoly-go-free-dice-links-today-updated-2024-need-1bk0e
https://www.linkedin.com/pulse/monopoly-go-hack-how-i-get-free-dice-rolls-update-tricks-ankerq-nunde
https://www.linkedin.com/pulse/latest-tricks-monopoly-go-free-dice-rolls-links-september-2024-ygume
https://www.linkedin.com/pulse/daily-collect-10000-psn-gift-cards-code-2024-updated-august-pn68e
https://www.linkedin.com/pulse/psn-gift-cards-code-new-list-2024-how-redeem-free-playstation-ymloe
https://www.linkedin.com/pulse/free-play-station-gift-cards-2024-our-psn-unused-codes-generator-stkce
https://www.linkedin.com/pulse/free-psn-gift-card-generator-september-2024-easy-legit-khbhe
https://www.linkedin.com/pulse/latest-method-psn-free-playstation-gift-card-code-w5hse
https://www.linkedin.com/pulse/free-playstation-psn-gift-card-generator-2024-easy-si3ze
https://www.linkedin.com/pulse/free-xbox-gift-cards-generator-september-2024-latest-microsoft-3ntpe
https://www.linkedin.com/pulse/100-free-xbox-gift-cards-generator-september-14-2024-updated-8yoee
https://www.linkedin.com/pulse/free-100-unused-xbox-gift-card-code-microsoft-digital-store-oiz7e
https://www.linkedin.com/pulse/free-xbox-gift-card-codes-september-2024-collect-unused-cards-b0ghe
https://www.linkedin.com/pulse/free-xbox-redeem-1000-code-september-2024-get-newest-gift-wicle
https://www.linkedin.com/pulse/new-editionxbox-gift-cards-free-code-generator-sep-2024-best-y0bje
https://www.linkedin.com/pulse/easily-claim-new-free-xbox-gift-cards-generator-september-2024-d2rje
https://www.linkedin.com/pulse/xbox-gift-card-code-generator-sep-2024-get-free-cards-codes-2idre
https://www.linkedin.com/pulse/easy-earn-100-free-xbox-gift-cards-generator-updated-gift-cards-zpmqe
https://www.linkedin.com/pulse/list-free-codes-nintendo-eshop-2024-gift-card-fsgpe
https://www.linkedin.com/pulse/latest-nintendo-eshop-card-codes-free-2024-best-90abe
https://www.linkedin.com/pulse/updatednintendo-eshop-codes-gift-card-generator-xk9ae
https://www.linkedin.com/pulse/free-nintendo-eshop-codes-list-2024-get-100-gift-cards-wrnne
https://www.linkedin.com/pulse/free-nintendo-eshop-code-50-gift-card-generator-september-c6d2e
https://www.linkedin.com/pulse/now-nintendo-50-eshop-free-codes-gift-card-generator-september-u0fre
https://www.linkedin.com/pulse/get-50-free-amazon-gift-card-codes-tools-new-method-september-zjw5e
https://www.linkedin.com/pulse/new-amazon-gift-card-codes-2024-top-ways-get-free-code-instantly-2hiqe
https://www.linkedin.com/pulse/free-amazon-gift-card-redeem-code-list-2024-legit-ways-earn-cards-qhqoe
https://paste.laravel.io/dc00401c-4445-4f8d-82d0-5fa730a68f73
https://ivpaste.com/v/pT9g7VvT0x
https://paste.feed-the-beast.com/view/3cd10d3a
https://pastelink.net/i1cr096x
https://paste.rs/XumtE.txt
https://paste.vpsfree.cz/AnYXFzFk
https://tiny-paste.com/139192/
https://paiza.io/projects/BsYI6gkB2C4Grj-0WQ7HXQ?language=php
https://sebsauvage.net/paste/?579c39c0571d4d01#VYr/c6kT5RQ2hNwnqUPcuE62FvyNkEx31XOdqzL1tPc=
https://paste.imirhil.fr/?2b0a47bf6bb55122#EpsXhgzGZK6oR/80QEgoHFWzfuumX1yN/IjID4aqANE=
https://paste.chapril.org/?cf2a778139ccdf17#DoTsqCGYbHA5QpV2385cgYigq81nvdbubzxc2kzrHoXn
https://pastebin.com/YwfvsViK
https://healingxchange.ning.com/forum/topics/ehygjh
https://paste.intergen.online/view/2e6a2fa2
https://pokepast.es/43698652de81c60a
https://paste.mozilla.org/6s49NAwW
https://ctxt.io/2/AAA4_Y9BFg
https://p.ip.fi/cvCb
https://paste.myst.rs/zo3ufxd3
https://paste2.org/s365m2sK
https://notes.io/w1972
https://rentry.co/q8iq86yv
https://controlc.com/cda867b8
https://www.pastery.net/khtnff/
https://pastebin.freeswitch.org/view/8a46348c
https://pastebin.freeswitch.org/view/8a46348c
http://nopaste.ceske-hry.cz/412229
https://forum.instube.com/d/137865-sdfgtdh
https://homment.com/Ltt5b1bqgYnEXClcGghW
https://yamcode.com/untitled-102308
https://sharetext.me/sg12gledin
https://paste.ofcode.org/8iJqLKDng47Zm6zdiLF3zT
https://paste.gd/8OCGAsOH
https://friendpaste.com/5iWJkvhT6hQGq8sAjoyLtI
https://bitbin.it/2ECr6bXm/
https://www.bankier.pl/forum/wiadomosc-zapisana?post_id=68162417&obs=&emal=&st=1&thread_id=
https://my.plaza.rakuten.co.jp/diary/write/
https://paste.enginehub.org/nJcTlpdSb
https://glot.io/snippets/gzxl1nvo0l
https://paste.firnsy.com/paste/65vMfaqcX8T
https://rextester.com/VBDB62287
https://ideone.com/6t8IgE
http://pastie.org/p/4PhpD4xuLU59GkHsZjwPtn
https://pastebin.pl/view/e2ba30ce
https://herbalmeds-forum.biolife.com.my/d/139407-dffffffgjk
https://paste.ee/p/RMISo
https://www.strava.com/clubs/1295649/posts/32281599
https://www.strava.com/clubs/1295649/posts/32281852
https://www.strava.com/clubs/1295649/posts/32281905
https://www.strava.com/clubs/1295664/posts/32282041
https://www.strava.com/clubs/1295664/posts/32282120
https://www.strava.com/clubs/1295664/posts/32282195
https://www.strava.com/clubs/1295674/posts/32282313
https://www.strava.com/clubs/1295674/posts/32282366
https://www.strava.com/clubs/1295674/posts/32282421
https://www.strava.com/clubs/1295705/posts/32284009
https://www.strava.com/clubs/1295705/posts/32284069
https://www.strava.com/clubs/1295705/posts/32284172
https://www.strava.com/clubs/1295756/posts/32285210
https://www.strava.com/clubs/1295756/posts/32285255
https://www.strava.com/clubs/1295756/posts/32285282
https://www.strava.com/clubs/1295756/posts/32285367
https://www.strava.com/clubs/1295756/posts/32285403
https://www.strava.com/clubs/1295705/posts/32285471
https://www.strava.com/clubs/1295705/posts/32285507
https://www.strava.com/athletes/145398312/posts/32284263
https://www.strava.com/athletes/145398312/posts/32284297
https://www.strava.com/athletes/145398312/posts/32284344
https://www.strava.com/athletes/145398312/posts/32284396
https://www.strava.com/athletes/145398312/posts/32284461
https://www.strava.com/athletes/145398312/posts/32284514
https://www.strava.com/athletes/145398312/posts/32284595
https://www.strava.com/athletes/145397968/posts/32281831
https://taplink.cc/verrobotsalvajeon
https://taplink.cc/romulus202
https://rextester.com/KVG68026
https://paste2.org/a8a8Ky3Y
https://pastelink.net/0zguql59
https://www.pastery.net/xfkyxn/
https://telegra.ph/Alien-Romulus-2024-Filme-Completo-Dublado-09-14
https://ideone.com/1hfWST
https://paste.enginehub.org/C9yURcvoO
https://paste.chapril.org/?cad96ff3a73dbc01#3rELC4mHWYCyNVvrV39pyXGe2AjBLkBuW8W1ALF1VQD3
https://rentry.co/4veip9ik
https://www.strava.com/athletes/145476078/posts/32274867
https://www.strava.com/clubs/1295568/posts/32274913
https://www.strava.com/clubs/1295568/posts/32274954
https://www.strava.com/clubs/1295568/posts/32274990
https://www.strava.com/athletes/145476078/posts/32275011
https://www.strava.com/clubs/1295573/posts/32275068
https://www.strava.com/clubs/1295573/posts/32275089
https://www.strava.com/clubs/1295573/posts/32275116
https://www.strava.com/clubs/1295576/posts/32275170
https://www.strava.com/athletes/145476078/posts/32275189
https://www.strava.com/athletes/145476078/posts/32275198
https://www.strava.com/athletes/145476078/posts/32275206
https://www.strava.com/clubs/1295576/posts/32275238
https://www.strava.com/clubs/1295576/posts/32275284
https://www.strava.com/athletes/145476078/posts/32275349
https://www.strava.com/athletes/145476078/posts/32275408
https://www.strava.com/athletes/145476078/posts/32275425
https://www.strava.com/athletes/145476078/posts/32275458
https://www.strava.com/athletes/145476078/posts/32275499
https://www.strava.com/athletes/145476078/posts/32275514
https://rextester.com/LBVHC6703
https://rextester.com/HLR19311
https://rextester.com/GFUCC14877
https://taplink.cc/verrobotsalvajeon
http://coolaf.com/run/snippets/gzxbl0ydcr
https://bitbin.it/l8mmhhEY/
https://pastebin.com/tWbz6VGr
https://yamcode.com/ver-robot-salvaje-online-pelicula-completa-en-espanol
https://prod.pastebin.prod.webservices.mozgcp.net/Min1Cxp4
https://paste.imirhil.fr/?d4e4b1f9e9e44411#IlEt6krzXmDqQgn9N5ieDZl62umdvZXnzGPtK2zg0EI=
http://pastie.org/p/1GvmJt4a81WyXoA6FEgmCz
https://paste.myconan.net/504552
https://datastudio.google.com/embed/s/ux-R9ziqxIc
https://datastudio.google.com/embed/s/t_jE7xq5C4U
https://datastudio.google.com/embed/s/r0rXog07lfY
https://datastudio.google.com/embed/s/vOAnsnUI3FI
https://datastudio.google.com/embed/s/rRSj9AoOWIw
https://datastudio.google.com/embed/s/rwQNH_Z1VYw
https://datastudio.google.com/embed/s/iLXi5PKehhk
https://datastudio.google.com/embed/s/qAvDyqIrT5s
https://datastudio.google.com/embed/s/n6Bp0DRw-q4
https://datastudio.google.com/embed/s/gci-Sdt_QEE
https://datastudio.google.com/embed/s/kbiV5S9fVS0
https://datastudio.google.com/embed/s/vLaAABbMlL0
https://datastudio.google.com/embed/s/uKDYnBV6Sd0
https://datastudio.google.com/embed/s/lCLTpilo6CI
https://www.strava.com/athletes/147458860/posts/32275764
https://www.strava.com/athletes/147458860/posts/32275775
https://www.strava.com/athletes/147458860/posts/32275784
https://www.strava.com/athletes/147458860/posts/32275799
https://www.strava.com/athletes/147458860/posts/32275819
https://www.strava.com/athletes/147459276/posts/32275876
https://www.strava.com/athletes/147459276/posts/32275888
https://www.strava.com/athletes/147459276/posts/32275903
https://www.strava.com/athletes/147459276/posts/32275918
https://www.strava.com/athletes/147459276/posts/32275928
https://www.strava.com/athletes/147459276/posts/32275994
https://www.strava.com/athletes/147460178/posts/32276195
https://www.strava.com/athletes/147460178/posts/32276208
https://www.strava.com/athletes/147460178/posts/32276222
https://www.strava.com/athletes/147460178/posts/32276240
https://www.strava.com/athletes/147460484/posts/32276288
https://www.strava.com/athletes/147460484/posts/32276295
https://www.strava.com/athletes/147460484/posts/32276303
https://www.strava.com/athletes/147460484/posts/32276310
https://www.strava.com/athletes/147460720/posts/32276335