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://www.npmjs.com/package/john-wick-4-pelicula-completa-online-sub-espanol-latino-repelis
https://www.npmjs.com/package/ver-cuevana-3-john-wick-4-completa-2023-en-espanol-repelis-latino-pelis24
https://www.npmjs.com/package/ver-hd-john-wick-4-completa-2023-cuevana-en-espanol-latino-repelis
https://www.npmjs.com/package/john-wick-4-pelicula-completa-ver-online-en-espanol-latino-itflix
https://www.npmjs.com/package/john-wick-4-pelicula-completa-online-en-espanol-ver-facebook
https://www.npmjs.com/package/ver-hd-john-wick-4-pelicula-completa-online-en-espanol-cuevana
https://www.npmjs.com/package/john-wick-4-pelicula-completa-online-en-espanol-y-latino-youtube
https://www.npmjs.com/package/john-wick-4-pelicula-completa-en-espanol-latino-netflix
https://www.npmjs.com/package/ver-john-wick-4-pelicula-completa-sub-espanol-y-latino-repelis
https://www.npmjs.com/package/john-wick-4-completa-online-sub-espanol-pelis24
https://forum.techtudo.globo.com/perguntas/775593/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-online-sub-espanol-latino-repelis
https://forum.techtudo.globo.com/perguntas/775581/www2enpmjs2ecompackagejohn-wick-4-completa-online-sub-espanol-pelis24
https://forum.techtudo.globo.com/perguntas/775579/www2enpmjs2ecompackagever-john-wick-4-pelicula-completa-sub-espanol-y-latino-repelis
https://forum.techtudo.globo.com/perguntas/775578/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-en-espanol-latino-netflix
https://forum.techtudo.globo.com/perguntas/775576/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-online-en-espanol-y-latino-youtube
https://forum.techtudo.globo.com/perguntas/775575/www2enpmjs2ecompackagever-hd-john-wick-4-pelicula-completa-online-en-espanol-cuevana
https://forum.techtudo.globo.com/perguntas/775574/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-online-en-espanol-ver-facebook
https://forum.techtudo.globo.com/perguntas/775573/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-ver-online-en-espanol-latino-itflix
https://forum.techtudo.globo.com/perguntas/775569/www2enpmjs2ecompackagever-hd-john-wick-4-completa-2023-cuevana-en-espanol-latino-repelis
https://forum.techtudo.globo.com/perguntas/775568/www2enpmjs2ecompackagever-cuevana-3-john-wick-4-completa-2023-en-espanol-repelis-latino-pelis24
https://forum.techtudo.globo.com/perguntas/775560/www2enpmjs2ecompackagejohn-wick-4-pelicula-completa-online-sub-espanol-latino-repelis
https://github.com/orgs/Chloekinchela/discussions/1
https://github.com/orgs/Chloekinchela/discussions/2
https://github.com/orgs/Nataliesorrow/discussions/1
https://github.com/orgs/Nataliesorrow/discussions/2
https://github.com/orgs/Miashillito/discussions/1
https://github.com/orgs/Miashillito/discussions/2
https://tinhte.vn/profile/verred-one-2024-online-gratis-en-espanol.3144452/
https://tinhte.vn/profile/veroddity-2024-online-gratis-en-espanol.3144467/
https://tinhte.vn/profile/verculpa-tuya-2024-online-gratis-en-espanol.3144477/
https://tinhte.vn/profile/verbabygirl-2024-online-gratis-en-espanol.3144484/
https://tinhte.vn/profile/verwinnie-the-pooh-2-2024-online-gratis-espanol.3144493/
https://tinhte.vn/profile/veremilia-perez-2024-online-gratis-en-espanol.3144499/
https://tinhte.vn/profile/verheretic-2024-online-gratis-en-espanol.3144507/
https://tinhte.vn/profile/vervaiana-2-2024-online-gratis-en-espanol.3144510/
https://tinhte.vn/profile/vergrand-tour-2024-online-gratis-en-espanol.3144518/
https://tinhte.vn/profile/verconclave-2024-online-gratis-en-espanol.3144521/
https://tinhte.vn/profile/verel-senor-de-los-anillos-2024-online-gratis.3144538/
https://tinhte.vn/profile/vermufasa-el-rey-leon-2024-online-gratis-espanol.3144545/
https://tinhte.vn/profile/verkraven-the-hunter-2024-online-gratis-espanol.3144556/
https://tinhte.vn/profile/versonic-3-2024-online-gratis-en-espanol.3144561/
https://tinhte.vn/profile/vernosferatu-2024-online-gratis-en-espanol.3144567/
https://tinhte.vn/profile/vervivir-el-momento-2024-online-gratis-espanol.3144572/
https://tinhte.vn/profile/cb01-afraid-streaming-ita-2024-altadefinizione.3144592/
https://tinhte.vn/profile/cb01-uno-rosso-streaming-ita-in-altadefinizione.3144615/
https://tinhte.vn/profile/cb01-oddity-streaming-ita-2024-altadefinizione.3144628/
https://tinhte.vn/profile/cb01-wicked-streaming-ita-2024-altadefinizione.3144635/
https://tinhte.vn/profile/cb01-e-colpa-tua-streaming-ita-altadefinizione.3144648/
https://tinhte.vn/profile/cb01-babygirl-streaming-ita-in-altadefinizione.3144653/
https://tinhte.vn/profile/cb01-emilia-perez-streaming-ita-altadefinizione.3144658/
https://tinhte.vn/profile/cb01-heretic-streaming-ita-in-altadefinizione.3144665/
https://tinhte.vn/profile/cb01-oceania-2-streaming-ita-in-altadefinizione.3144668/
https://tinhte.vn/profile/cb01-conclave-streaming-ita-in-altadefinizione.3144673/
https://tinhte.vn/profile/cb01-il-signore-degli-anelli-streaming-ita-2024.3144678/
https://tinhte.vn/profile/cb01-mufasa-il-re-leone-streaming-ita-2024.3144682/
https://tinhte.vn/profile/cb01-kraven-il-cacciatore-streaming-ita-2024.3144692/
https://tinhte.vn/profile/cb01-sonic-3-streaming-ita-2024-altadefinizione.3144700/
https://tinhte.vn/profile/cb01-nosferatu-streaming-ita-in-altadefinizione.3144703/
https://tinhte.vn/profile/cb01-we-live-in-time-streaming-ita-2024.3144712/
https://wokwi.com/projects/414967529576357889
https://www.surveyking.com/survey/dq3cw
https://jsfiddle.net/1hb6xr3o/
https://etextpad.com/embed/pu90rvaxfd
https://wow.curseforge.com/paste/70c1fe91
https://onlinegdb.com/3dmJhubXw
https://pastelink.net/fzjueewg
http://pastebin.falz.net/2531013
https://paiza.io/projects/ZaYH6NI6iHAJa8mD7hUU4w?language=php
http://ofbiz.116.s1.nabble.com/dfhrtyrsdv-td4809623.html
https://forum.realdigital.org/d/282497-u56rdvx
https://pastebin.com/k5UcFGcK
https://jsbin.com/widusepizi/edit?html
https://pastecode.io/s/2fkcmjov
https://p.ip.fi/FIUV
https://paste.ee/p/1BSL4
https://telegra.ph/tfyr5yrdf-11-19
https://paste.feed-the-beast.com/view/75f9b094
https://rextester.com/GMVH30186
https://www.tadalive.com/forum/thread/58404/fdh466tesdv/
https://matters.town/a/kz9nw9w8twbf
https://hackmd.io/@WQDqRvqtQtKRFaQBrdEwGQ/rJTLl6FMye
https://ihuygg.hashnode.dev/fdhfgjrtsdv
https://github.com/orgs/Nataliesorrow/discussions/1
https://github.com/orgs/Nataliesorrow/discussions/2
https://github.com/orgs/Miashillito/discussions/1
https://github.com/orgs/Miashillito/discussions/2
https://lookerstudio.google.com/embed/s/v0ZPT41D_Xg
https://lookerstudio.google.com/embed/s/h1Rs2BcFfhY
https://lookerstudio.google.com/embed/s/kNQE_JLLGnE
https://tinhte.vn/profile/xem-phim-lau-linh-mieu-quy-nhap-trang-hd.3141629/
https://pastelink.net/gvkz37yz
https://yamcode.com/qweieqwhohhioewrwer
https://wokwi.com/projects/414894747541919745
https://jsbin.com/gurizuzagi/edit?html,output
https://jsfiddle.net/05fzrh2d/1/
https://telegra.ph/qiweugoquweioewrhoierw-11-18
https://glot.io/snippets/h1x3b63dz6
https://paste.feed-the-beast.com/view/e0ab5ea0
https://snippet.host/gcwkhx
https://freepaste.link/public/kp1iis04d9
https://www.etextpad.com/vzllrkwef0
https://mlx.su/paste/view/201f5942
https://hackmd.io/@AHhghMX0Sp218wMGVuH7rw/rJ0X82uM1e
https://www.furaffinity.net/journal/11005146/
https://app.daily.dev/posts/qweqhewoowirhioerwwrwer-ele83omxh
https://web3devcommunity.com/topic/39887/ioqwehiioqwehoewrrw
https://forum.daoyidh.com/topic/5938/qewhioqewhioqwehioqwe
https://forum.thecodingcolosseum.com/topic/19191/weroihewiorhioadioad
https://forum.instube.com/d/176788-qowehiioqewhioewrhoerw
https://forum.realdigital.org/d/280729-ohgeroheoriwoiwerwr
https://www.tadalive.com/forum/thread/58373/qweohqeowihioqwehioasdasdasd/
https://diendannhansu.com/threads/qwehoqwehoeworhioerw.666467/
https://www.pixiv.net/novel/show.php?id=23435000
https://lookerstudio.google.com/embed/s/sH8kPc6Mu_E
https://lookerstudio.google.com/embed/s/gJbVPw1hxT0
https://lookerstudio.google.com/embed/s/t7ARGce38FU
https://lookerstudio.google.com/embed/s/hYh3pafqSdc
https://lookerstudio.google.com/embed/s/k0OU_I0795c
https://lookerstudio.google.com/embed/s/qKhXqHEnZWA
https://lookerstudio.google.com/embed/s/kRh8UsY3yQY
https://lookerstudio.google.com/embed/s/p7t7oRlE-rI
https://lookerstudio.google.com/embed/s/nTvunz9R3QI
https://lookerstudio.google.com/embed/s/jEBOI8d34vI
https://lookerstudio.google.com/embed/s/h07xYrEgFWc
https://lookerstudio.google.com/embed/s/gxaqZPRYCxc
https://lookerstudio.google.com/embed/s/kQNgtTeMytU
https://lookerstudio.google.com/embed/s/gXrtPb5bHkw
https://lookerstudio.google.com/embed/s/mdAfbFpVkYQ
https://pastelink.net/rt6llf23
https://yamcode.com/cvbcbvrfssfesdf
https://wokwi.com/projects/414895707711698945
https://jsbin.com/befuwakepa/edit?html,output
https://jsfiddle.net/vroy4czb/
https://telegra.ph/vhnvhnxcvxcsdfsef-11-18
https://snippet.host/iqenae
https://freepaste.link/public/t1amx4vdkg
https://www.etextpad.com/ejhocb7wpa
https://mlx.su/paste/view/97f11964
https://glot.io/snippets/h1x3mwx527
https://hackmd.io/@turuuu45/HJb_Oh_z1e
https://www.tadalive.com/forum/thread/58375/bhmhmbbhjmgy7ud5tysef/
https://app.daily.dev/posts/bnmbmnbubusefzsdzsd-yrepbbxwo
https://web3devcommunity.com/topic/39890/vnvhvyhtcyseffsee5t
https://forum.daoyidh.com/topic/5939/vgnvgc6y5tsefefsef
https://forum.thecodingcolosseum.com/topic/19193/cgbcgd5tdrsefsef
https://forum.instube.com/d/176796-vgbnvnfyf6y5dtserf
https://forum.realdigital.org/d/280744-vghnvnvnhf56ydrsdr
https://diendannhansu.com/threads/cgbcbd5tdtsefdscds4r.666478/
https://github.com/orgs/Lucyfullerton/discussions/1
https://github.com/orgs/Lucyfullerton/discussions/2
https://github.com/orgs/SarascCubbin/discussions/3
https://github.com/orgs/SarascCubbin/discussions/4
https://tinhte.vn/profile/1080p-hd-20244k-chinese.3140888/
https://tinhte.vn/profile/maharaja-1080p.3140898/
https://tinhte.vn/profile/2-2024-hd-1080p.3140906/
https://tinhte.vn/profile/2-2024-hd.3140915/
https://tinhte.vn/profile/1080p-hd-20244k-chinese.3140923/
https://tinhte.vn/profile/2024-hd.3140948/
https://tinhte.vn/profile/1080p-hd-20244k-chinese.3140937/
https://tinhte.vn/profile/2024-hd-1080p.3140966/
https://tinhte.vn/profile/2024-hd-1080p.3140980/
https://tinhte.vn/profile/wicked-1080p.3141001/
https://tinhte.vn/profile/izle-terrifier-3-2024-tuerkce-dublaj-1080p.3141015/
https://tinhte.vn/profile/film-izle-terrifier-3-dublaj-full-izle-1080p.3141035/
https://pastelink.net/vzp846nc
https://yamcode.com/qwehoaidhosdfhoisdfsdfsfd
https://wokwi.com/projects/414885298988831745
https://jsbin.com/vaxonopilu/edit?html,output
https://jsfiddle.net/mks24yj0/
https://telegra.ph/sdfhdosfihsdfioeqwqew-11-18
https://glot.io/snippets/h1wz2qhp4j
https://paste.feed-the-beast.com/view/8dd4400d
https://snippet.host/stkamy
https://freepaste.link/public/knpuwdmi7f
https://www.etextpad.com/7wslienakj
https://mlx.su/paste/view/edee4ba7
https://www.furaffinity.net/journal/11005102/
https://hackmd.io/@AHhghMX0Sp218wMGVuH7rw/HkFmM9uzkg
https://www.tadalive.com/forum/thread/58370/sdofhiosdfiodsfhioqwe/
https://app.daily.dev/posts/qweoihjdfohsdofisdfsdfsdf-brdbid8cd
https://web3devcommunity.com/topic/39849/eworihewriohoiaodisads
https://forum.daoyidh.com/topic/5933/dsfhiosdfhiosdfhqweqwe
https://forum.thecodingcolosseum.com/topic/19170/werhweiorhoiadhoad
https://forum.instube.com/d/176675-qwehsdfiosfdiohosdf
https://forum.realdigital.org/d/280442-dfgdfgweqqweeqwqwe
https://diendannhansu.com/threads/ohsdfoisfhoihqewqweqe.666389/
https://www.pixiv.net/novel/show.php?id=23433838