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://www.pastery.net/hvspds/
https://paste.thezomg.com/312223/37962651/
https://paste.ee/p/1AhOLJiI
https://paste.ofcode.org/E4ZNAmiAYAV5vKtxZaGHQr
https://pastebin.freepbx.org/
https://pastelink.net/2t8xw4p2
https://forum.thecodingcolosseum.com/topic/51070/xczczxc
https://foro.ribbon.es/topic/68170/zxczxczcz
https://web3devcommunity.com/topic/61334/zxczxczxcc
https://www.mycompiler.io/view/6CV3AqIrsGP
https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://cubecobra.com/cube/overview/32c7b6ff-a085-47df-be9f-357103015270
https://cubecobra.com/cube/overview/47b06368-d89a-47e1-805c-264bdaac367b
https://cubecobra.com/cube/overview/7932faf4-c0bd-4dba-83c0-4861af964410
https://cubecobra.com/cube/overview/c48de553-cbc1-4abf-8c40-04add8c92dcf
https://cubecobra.com/cube/overview/81e89b35-7334-4fdc-8ec9-3902c0cf693d
https://cubecobra.com/cube/overview/82b3ccb3-573d-465d-b964-cd9678d62518
https://cubecobra.com/cube/overview/cd1d81a7-3567-428b-8ad7-9186ecafde9f
https://cubecobra.com/cube/overview/d963903c-deff-4cad-87e9-cd1c0206111e
https://cubecobra.com/cube/overview/7967dbce-a14e-4ec7-ba88-2eebdf4ab3da
https://cubecobra.com/cube/overview/5289f590-c466-4c07-bb5a-0f04804ac072
https://cubecobra.com/cube/overview/040582f3-6d4a-473e-a5e1-1768a7ea84f0
https://cubecobra.com/cube/overview/56a68297-e2be-435d-9db1-5a26861fd8bb
https://cubecobra.com/cube/overview/dd910762-9846-4f7a-866b-434ac7317b6a
https://cubecobra.com/cube/overview/f34a9abf-9077-4350-964c-5bf6a328854b
https://cubecobra.com/cube/overview/59788214-bfb0-4a7c-ac93-c79e56106225
https://cubecobra.com/cube/overview/7f3b3ca6-15a7-4941-94a0-2fd3133d9052
https://cubecobra.com/cube/overview/82a49a05-d14b-49d7-9919-8e066ebe2835
https://cubecobra.com/cube/overview/d05dc84f-b2c8-4296-85c5-a00d703febe7
https://cubecobra.com/cube/overview/47469eaf-8eca-472d-abad-1deb72058ade
https://cubecobra.com/cube/overview/c703715d-e116-405c-b515-76959f5597fb
https://cubecobra.com/cube/overview/873b1fdc-4ebe-4b82-a081-b5e0d7470cd0
https://cubecobra.com/cube/overview/65726438-3dc6-4611-b4b7-d912919faab8
https://cubecobra.com/cube/overview/ab5611b2-44eb-4337-be0c-124178e95f88
https://cubecobra.com/cube/overview/f21c8ebb-9655-41f4-ac1f-cd08cb9d9292
https://cubecobra.com/cube/overview/fec5b965-fca6-41f5-8a98-9b5e3df58e1a
https://cubecobra.com/cube/overview/a0609884-77f4-4733-8b7b-b75573fb6f30
https://cubecobra.com/cube/overview/9ec79fa2-f6b9-4cab-b2bc-8185f4482aa1
https://cubecobra.com/cube/overview/f347bf99-ffea-4b44-94df-4878ba43edc8
https://cubecobra.com/cube/overview/d899271d-c467-45a6-9c62-952bdedd45f2