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://opensea.io/collection/live-stream-fis-freestyle-skiing-world-cup-tignes/activity
https://opensea.io/collection/fis-freestyle-skiing-world-cup-skicross-craigleith/activity
https://opensea.io/collection/live-stream-oslo-biathlon-world-cup/activity
https://opensea.io/collection/live-stream-fencing-grand-prix-foil-busan/activity
https://opensea.io/collection/live-stream-rhythmic-gymnastics-world-cup-athens/activity
https://opensea.io/collection/live-fencing-world-cup-women-sabre-sint-niklaas/activity
https://opensea.io/collection/live-stream-f1-saudi-arabian-grand-prix/activity
https://opensea.io/collection/live-stream-rugby-ireland-vs-england/activity
https://opensea.io/collection/live-stream-rugby-france-vs-wales/activity
https://opensea.io/collection/live-stream-rugby-scotland-vs-italy/activity
https://opensea.io/collection/live-stream-saudi-arabian-grand-prix/activity
https://opensea.io/collection/live-strea-fis-cross-country-world-cup-falun/activity
https://opensea.io/collection/live-ski-jumping-world-cup-vikersund/activity
https://opensea.io/collection/live-world-womens-curling-championship-sandviken/activity
https://opensea.io/collection/live-stream-uci-cycling-milan-san-remo/activity
https://opensea.io/collection/livestream-uci-cycling-womens-trofeo-alfredo-ainda/activity
https://opensea.io/collection/live-stream-run-rome-the-marathon/activity
https://opensea.io/collection/live-stream-seoul-marathon/activity
https://opensea.io/collection/livestream-barcelona-marathon/activity
https://opensea.io/collection/live-canadian-indoor-track-and-field-championships/activity
https://opensea.io/collection/live-stream-auburn-tiger-track-classic/activity
https://opensea.io/collection/live-stream-adidas-indoorhs-nationals/activity
https://opensea.io/collection/livestream-nc-charlotte-49er-classic/activity
https://opensea.io/collection/live-stream-ocb-shamrock-cup-classic/activity
https://opensea.io/collection/live-stream-ocb-captains-cup/activity
https://opensea.io/collection/live-stream-npc-worldwide-atombody-trophy-cup/activity
https://opensea.io/collection/npc-worldwide-william-bonac-classic-south-africa/activity
https://opensea.io/collection/live-stream-coaches-cup-ny-state/activity
https://opensea.io/collection/live-stream-glarner-cup-gymnastics/activity
https://opensea.io/collection/live-stream-wag-4th-annual-cotton-candy-classic/activity
https://opensea.io/collection/live-stream-rhythmic-gold-invite-and-wi-state-meet/activity
https://opensea.io/collection/live-stream-socal-state-championships-invitational/activity
https://opensea.io/collection/live-stream-xx-olimpik-cup-gymnastics/activity
https://opensea.io/collection/live-stream-agg-japan-cup-2023-shizuoka/activity
https://opensea.io/collection/live-spring-cup-individual-and-team-competition/activity
https://opensea.io/collection/livestream-northern-california-state-championships/activity
https://opensea.io/collection/livestream-gianna-cup-gymnastics-2023/activity
https://opensea.io/collection/live-stream-oc-classic-2023-gymnastics/activity
https://opensea.io/collection/livestream-xvi-torneo-nacional-club-oskitxoli-2023/activity
https://opensea.io/collection/live-stream-march-2023-eagc-meet-2023/activity
https://opensea.io/collection/livestream-cherry-blossom-exel-invitational-2023/activity
https://opensea.io/collection/live-stream-lootuste-kv-3-etapp-2023/activity
https://opensea.io/collection/live-stream-go-for-the-gold-shamrock-classic-2023/activity
Max Boost XXL South Africa: Unleash Your Peak Performance Naturally
➽➽(Official Website)→Click Here To Buy Now From Official Website Special Offer
Life in South Africa today means juggling many things. You want to feel your best, right? Maybe you crave more energy for work or better focus for your studies. Or perhaps you just want to keep up with your busy family life. Many of us face daily challenges, like feeling tired or losing focus. It’s tough to stay on top of everything. We often look for ways to boost our stamina and overall vitality.
https://www.facebook.com/MaxBoostXXLSouthAfrica/
https://www.facebook.com/groups/maxboostxxlsouthafrica
https://www.facebook.com/events/2200824850397237/
https://blog.mycareindia.co.in/max-boost-xxl-south-africa-benefits-ingredients-verified-reviews/
https://blog.mycareindia.co.in/max-boost-xxl-south-africa-enhances-energy-vitality-stamina-2-pack/
https://blog.mycareindia.co.in/max-boost-xxl-south-africa-reviews-side-effects-benefits-ingredients/
https://blog.mycareindia.co.in/max-boost-xxl-south-africa-natural-support-for-mens-sexual-health-and-stamina/
https://www.trysmallbiz.com/articles/max-boost-xxl-south-africa-enhances-energy-vitality-stamina-2-pack
https://www.trysmallbiz.com/articles/max-boost-xxl-south-africa-reviews-side-effects-benefits-ingredients
https://www.trysmallbiz.com/articles/max-boost-xxl-south-africa-benefits-ingredients-verified-reviews
https://www.trysmallbiz.com/articles/max-boost-xxl-south-africa-what%E2%80%99s-inside-and-how-it-works
https://medium.com/stepan.feliciano/max-boost-xxl-south-africa-is-this-worth-your-money-e1e826c4e04c https://medium.com/stepan.feliciano/max-boost-xxl-south-africa-reviews-side-effects-benefits-ingredients-1e2cc615070b
https://medium.com/stepan.feliciano/max-boost-xxl-south-africa-official-is-it-worth-the-hype-fd1f06d46779 https://medium.com/stepan.feliciano/max-boost-xxl-south-africa-official-is-it-worth-the-hype-fd1f06d46779
https://colab.research.google.com/drive/1XMnsCMtryIhWKnSBye-mwX5ws12g8lZw?usp=sharing
https://colab.research.google.com/drive/1HVV6vAGgRIbmskZkcD8ehF4RZFZvpPmL?usp=sharing
https://colab.research.google.com/drive/1nqYMFjQ0PzS8W0_fnlVlmaTL8Rw-2Sab?usp=sharing
https://colab.research.google.com/drive/1nS73wR6qAJA6J5keExBUDe1BrGxMeUBP?usp=sharing
https://sites.google.com/view/maxboostxxlsouthafricareviewss/home
https://www.facebook.com/ManyoloGummiesAustralia/
https://www.facebook.com/groups/manyologummiesaustralia2025
https://www.facebook.com/events/1398137318063146/
https://www.facebook.com/ManyoloGummiesNewZealandnew/
https://www.facebook.com/groups/manyologummiesnewzealand2025
https://www.facebook.com/events/1099168812160458/
https://eventprime.co/o/ManyoloGummiesNewZealandnew
https://eventprime.co/o/ManyoloGummiesAustraliaofficial
https://www.trysmallbiz.com/articles/manyolo-gummies-official-website-clinical-certified-100-natural-3571
https://www.trysmallbiz.com/articles/manyolo-gummies-boost-performance-naturally-unlock-your-potential
https://www.trysmallbiz.com/articles/manyolo-gummies-reviews-cost-scam-exposed
https://www.trysmallbiz.com/articles/manyolo-gummies-ultimate-performance-solution
https://medium.com/heath.jacky/manyolo-gummies-ultimate-performance-solution-72ec5769b2b3 https://medium.com/heath.jacky/manyolo-gummies-backed-by-a-satisfaction-guarantee-cc90e25ac10d
https://medium.com/@heath.jacky/manyolo-gummies-reviews-cost-scam-exposed-ccf5d096c911
http://blog.mycareindia.co.in/manyolo-gummies-backed-by-a-satisfaction-guarantee/
https://blog.mycareindia.co.in/manyolo-gummies-boost-performance-naturally-unlock-your-potential/
https://blog.mycareindia.co.in/manyolo-gummies-ultimate-performance-solution/
https://blog.mycareindia.co.in/manyolo-gummies-reviews-cost-scam-exposed/
https://paddling.com/paddle/trips/manyolo-gummies-unleash-your-peak-performance-naturally
https://paddling.com/paddle/trips/manyolo-gummies-official-website-clinical-certified-100-natural
https://paddling.com/paddle/trips/manyolo-gummies-ultimate-performance-solution
https://paddling.com/paddle/trips/manyolo-gummies-boost-performance-naturally-unlock-your-potential
https://pastelink.net/3533rbcg
https://pastelink.net/uf2tuhmr
https://pastelink.net/ld1wghnl
https://pastelink.net/t7suhsxv
https://pastelink.net/bw3lyy0f
https://paste.enginehub.org/7Ea9ckKih
https://paste.enginehub.org/ePLNqi—0
https://paste.enginehub.org/FagLEcx4R
https://paste.enginehub.org/Z70l25KJ6
https://paste.enginehub.org/t6BkSa97T
https://rentry.co/qvezz55a
https://rentry.co/bgcrdhze
https://rentry.co/q7hknf4h
https://rentry.co/vb8iveuo
https://rentry.co/6k5r5ff6
https://paiza.io/projects/j-2RAH7ZU2mh5CAP9n4qLg
https://paiza.io/projects/UOFL34ZY8HyuL2-MPWik_A
https://paiza.io/projects/VkI1UHIUeFebtbTU5TAvug
https://paiza.io/projects/-N9SMQ1gsp9KEJ7CS-EGdg
https://paiza.io/projects/erARSJ_p81Hp0vsQvycZzA
https://www.etextpad.com/public/askm6fpda3
https://www.etextpad.com/public/q7p1ezpi52
https://www.etextpad.com/public/gkijtqec6y
https://www.etextpad.com/public/yxho6ufkyq
https://www.etextpad.com/public/ieqfzonlcs
https://pastebin.com/fZ0utYsB
https://pastebin.com/8tJ9RMAi
https://pastebin.com/8Su2sGQi
https://pastebin.com/yRAdQs6a
https://pastebin.com/7NkBhXGP
https://justpaste.it/5eiou
https://justpaste.it/ga4rs
https://justpaste.it/k4o23
https://justpaste.it/alhqm
https://justpaste.it/k66tb
https://ideone.com/G78ViW
https://ideone.com/ZZykxn
https://ideone.com/zdklfp
https://ideone.com/foItNx
https://ideone.com/lRRx3B
https://tempel.in/view/rfqIJiA
https://tempel.in/view/LFKoBF
https://tempel.in/view/jekaXa5
https://tempel.in/view/Vyinf2z
https://tempel.in/view/McjPoYX
https://paste.feed-the-beast.com/KCP+J8j7PCn
https://paste.feed-the-beast.com/netvqqI3Vij
https://paste.feed-the-beast.com/iQ+vrtAqoek
https://paste.feed-the-beast.com/T05dkmUCGyh
https://paste.feed-the-beast.com/V1grPEWHD4h
https://www.pastery.net/yvjuhh
https://www.pastery.net/wegxfe
https://www.pastery.net/scmuzd
https://www.pastery.net/tyvqgz
https://www.pastery.net/ckkqww
https://telegra.ph/KGGOUSTSYS-08-01
https://telegra.ph/KGOYGKGOOG-08-01
https://telegra.ph/KJFOYLFOYARA-08-01
https://telegra.ph/HJOYOARAW-08-01
https://telegra.ph/OKFOAFHU-08-01
https://onlinegdb.com/9rLbdLQb8
https://onlinegdb.com/uyQmaMeHe
https://onlinegdb.com/tJUCrRNP1m
https://onlinegdb.com/l9PPRV5JT
https://onlinegdb.com/MNyFsOoa5
https://tappedout.net/mtg-decks/lguogjftud/?cb=1754066965
https://tappedout.net/mtg-decks/joyflkfoyaa/?cb=1754067040
https://tappedout.net/mtg-decks/jfioyfaatae/?cb=1754067121
https://tappedout.net/mtg-decks/sakfoakjgtoiat/?cb=1754068286
https://tappedout.net/mtg-decks/kokoijaofiett/?cb=1754067160
https://hackmd.io/eqkykw/B1wZ-O5Pxl https://hackmd.io/eqkykw/Sy06bdqDxg
https://hackmd.io/eqkykw/SJ5rMO5Del https://hackmd.io/eqkykw/SyEQQ_5Dgg
https://hackmd.io/@eqkykw/HJfUr_5wgl
https://studylib.net/d/fAtS2
https://studylib.net/d/qAtS2
https://studylib.net/d/sAtS2
https://studylib.net/d/vAtS2
https://studylib.net/d/EAtS2
https://studylib.net/d/LAtS2
https://studylib.net/d/1BtS2
https://studylib.net/d/5BtS2
https://studylib.net/d/8BtS2
https://studylib.net/d/aBtS2
https://portfolium.com.au/entry/download-pdf-katabasis-by-rf-kuang
https://portfolium.com.au/entry/download-pdf-accomplice-to-the-villain-assistant
https://portfolium.com.au/entry/download-pdf-the-fallen-the-kiss-of-dusk-crowns
https://portfolium.com.au/entry/download-pdf-we-are-all-guilty-here-north-falls
https://portfolium.com.au/entry/download-pdf-forget-me-not-by-stacy-willingham
https://portfolium.com.au/entry/download-pdf-love-arranged-lakefront-billionaires
https://portfolium.com.au/entry/download-pdf-well-actually-by-mazey-eddings
https://portfolium.com.au/entry/download-pdf-the-locked-ward-by-sarah-pekkanen
https://portfolium.com.au/entry/download-pdf-hemlock-silver-by-t-kingfisher
https://portfolium.com.au/entry/download-pdf-too-old-for-this-by-samantha-downing
https://flowlu.link/downloadpdfkatab
https://flowlu.link/emfibw
https://flowlu.link/d25ydg
https://flowlu.link/zxviem
https://flowlu.link/bndodx
https://flowlu.link/awtmcw
https://flowlu.link/anrrzg
https://flowlu.link/ywdpcm
https://flowlu.link/zm1uyw
https://flowlu.link/b3huy2
https://flowlu.link/cm15z2
https://flowlu.link/cmtuem
https://flowlu.link/a21pew
https://flowlu.link/z3b6zm
https://flowlu.link/zgxhcm
https://flowlu.link/z2h6aw
https://flowlu.link/dwfzy3
https://flowlu.link/z2hxzg
https://flowlu.link/ymd6dx
https://flowlu.link/ewfueg